4-Hour Body - Slow Carb Diet
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14-HOUR BODY “SLOW CARB DIET”
Rule 1 – Avoid “white” carbohydrates (or anything that can be white)
Rule 2 – Eat the same few meals over and over again
Rule 3 – Don’t drink calories
Rule 4 – Don’t eat fruit (or anything with high sugar content)
Rule 5 – Take one day off per week and go nuts
Good Foods (*best fat burners)
Proteins
Vegetables
*Egg whites with 1-2 whole eggs for flavor
*Spinach
*Chicken breast or thigh
*Cruciferous vegetables (broccoli & cauliflower)
* Fish
*Fermented vegetables (kimchi & sauerkraut)
Pork
Asparagus
Peas
Legumes
Broccoli
*Lentils
Green beans
*Black beans
Mushrooms
Pinto, red & soy beans
Garlic
Optimal Eating Schedule (Monday-Saturday)
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6:00 am – Drink a glass of ice water, shower (half cold), make breakfast (decaf green tea with 1 teaspoon
cinnamon, huevos rancheros, or spinach frittata)
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10:00 am - Snack (turkey bacon, lentils, green beans, or spinach)
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2:00 pm - Lunch
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6:00 pm - Dinner
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8:00 pm – 2 glasses of red wine (optional) and magnesium supplement
Binge Day (Sunday)
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Begin the day with a glass of ice water and a high protein/fiber meal
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Drink caffeinated tea at breakfast and a little grapefruit juice before the second meal
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Don’t take any supplements and do a little exercise
Common Mistakes & Misunderstandings
Suggested Supplements
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Not eating within one hour of waking
Policosanol: 20-25 mg
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Not eating enough protein (especially at breakfast)
Alpha-lipoic acid: 100-300 mg
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Not drinking enough water
Garlic extract (650+ mg)
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Trying to get too creative with meal preparation
Green tea flavanols (decaf with 325 mg EGCG)
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Getting discouraged by the scale
Magnesium – 500 mg taken prior to bed
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Overeating Domino Foods (nuts, chickpeas, etc)
Prior to breakfast, lunch and dinner: AGG
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Hitting the gym too often
Prior to bed: PAG (omit the green tea extract)
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Treating chores as exercise
Refrain from supplements one week per month
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Rationalizing cheat food
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