Notes on Ferriss 4HB

Principles

Slow-carb diet I

  • Rule 1: Avoid "white" carbs
    • Prohibited:
      • bread
      • rice (incl brown)
      • cereal
      • potatoes
      • pasta
      • tortillas
      • breaded fired food
      • Exception -- within 30 mins of finish of resistance training (possible ambiguity over timing)
  • Rule 2: Eat same few meals repeatedly. Foods list:
    • Proteins:
      • * Egg whites + 1 to 2 whole eggs. (Or total 2-5 organic eggs incl yolks)
      • * Chicken breast or thigh
      • * Beef (pref grass fed)
      • * Fish
      • Pork
    • Legumes:
      • * Lentils
      • * Black beans
      • Pinto beans
      • Red beans
      • Soybeans (Edamame)
    • Vegetables
      • * Spinach
      • * Mixed veg: broccoli, cauliflower and other cruciferous
      • Sauerkraut, kimchee
      • Asparagus
      • Peas (in veg category, not legumes cat, for this purpose?)
      • Broccoli
      • Green beans
    • Meal schedule shows 4 meals, and gives examples
  • Rule 3: Don't drink calories
  • Rule 4: Don't eat fruit
    • Except tomatoes, and moderate avocados
    • Rational for no fruit: Fructose converts to glycerol phosphate, to trigycerides (liver) to fat storage.
  • Rule 5: One day off per week
    • Relieves cravings to know they can be satisfied on the day off
    • Increases fat loss trend by avoiding having metabolic rate (thyroid function, T4 --> T3) doesn't slow down from caloric restriction.