What to Eat and Foods to avoid. The 4- Hour Body (2. The 4- Hour Workweek. It covers many aspects of improving your body, and one of them is diet, to lose weight and gain strength. What to Eat and What to Avoid. In short, you should eat REAL food (meat, eggs, nuts, yogurt, vegetables and occasionally some fruits). Apart from the obvious. To understand what foods to avoid for high triglycerides, first it is important to understand what triglycerides are and why high triglycerides levels are dangerous. The Atkins Diet is a popular low-carbohydrate eating plan created in 1972 by cardiologist Robert C. The Atkins Diet restricts carbs (carbohydrates) while. Want to shed pounds using the Atkins diet and need a food list for each of the four phases? You may associate this weight loss plan with being very restrictive but. Main diet suggested – slow- carb diet. Avoid carb, processed foods. Avoid variety. One binge day a week. Other diets are suggested in a lot less detail. Caloric restriction is said to be an aid to longevity, and intermittent fasting may be another way to extend your life; two methods are suggested– Protein- cycling may mimic caloric restriction– One of the appendices suggests trying a plant- based diet for two weeks. Below is a description of the food recommendations in the diet. There’s a lot more in the book. Use this page as a cheat sheet alongside the book. Send this page to friends, family, and anyone else you’re eating with so they can understand what you’re eating. Get a copy of The 4- Hour Body for detailed food suggestions, as well as many non- food suggestions. The reasoning behind The 4- Hour Body. According to this book it’s not what you put in your mouth that matters, it’s what makes it to your bloodstream. If it passes through, it doesn’t count. The recommendations here mainly circle around glucose levels, insulin release / hormones, and metabolic rate. It’s argued that white carbs make you get fatter. Chlorine dioxide, one of the chemicals used to bleach flour, combines with residual protein in most of these foods to form alloxan. Researchers use alloxan in lab rats to induce diabetes. Humans from temperate climates would only eat fruit seasonally, so fruit consumption should be rationed. Dramatically spiking caloric intake one day a week increases fat- loss by ensuring that your metabolic rate doesn’t downshift from extended caloric restriction. Removing even a little dairy can dramatically accelerate fat- loss, as dairy products have a high insuliemic response on the insulinemic index (II or In. In) scale. Also, lactose intolerance and milk protein allergy are more common than people think. And store- bought milk and dairy offerings contain hormone and antibiotic residues, which are now being shown to negatively impact human health. Most artificial and natural sugar substitutes provoke increased insulin release. They may also have a negative effect on gut bacteria. The book offers a number of alternative diet plans that the author has tried: Slow- carb diet food plan. Slow- Carb Diet – what to eat – 6 days a week + breakfast on “cheat day”Eat the same few meals over and over again. Pick three or four meals and repeat them. Water, unsweetened tea / coffee with no more than two tablespoons of cream is acceptable. Proteins – as much as you like – egg whites with 1- 2 whole eggs for flavor (or whole organic eggs), chicken breast or thigh, beef (preferably grass fed), fish, pork. Eat at least 2. 0 grams of protein per meal. Legumes – as much as you like – lentils, black beans, pinto beans, red beans, soy beans. Vegetables – as much as you like – spinach, broccoli, cauliflower, other cruciferous vegetables, sauerkraut, kimchee, asparagus, peas, green beans. There’s no need to limit yourself to these vegetables, although the more variety you attempt the more likely you are to quit as this makes the diet more complicated. Tomatoes and avocadoes are allowed. Eggplant is also mentioned as ok. How to Start the Atkins Diet. Over the past 15 years, the Atkins Diet has become one of the most popular and commonly used diets for weight loss. Originally conceived. There’s no discussion of other fruits used as vegetables, e. Cottage cheese is also acceptable. Olive oil, grapeseed oil and macadamia oil, as well as nuts as a source of fat, are preferred. Canned foods are fine. Drink plenty of water. Use cinnamon to reduce the glycemic index of a meal by up to 2. Timing: Make sure you have your first meal within an hour of waking (preferably within . No bread, rice (including brown), whole grains, cereal including steel- cut oats, potatoes, pasta, tortillas, and fried food with breading. Cauliflower is ok. Don’t drink calories. Do not drink milk (including soy milk), normal soft drinks, or fruit juice. No beer or white wine (another part of the book says any dry wine is acceptable except Riesling, White Zinfandel, and Champagne). There’s nothing saying you shouldn’t drink spirits, but it’s implied that you shouldn’t. Don’t eat fruit or fructose. No dairy because of its high insulinemic response on the insulinemic index (II or In. In) scale. Milk is better avoided, although a cup a day may be ok if you’re not intolerant (this contradicts the suggestion not to have any milk). Up to 2 tablespoons of cream in your coffee is ok. Avoid refined soy products, if possible, including soy milk. Don’t deep fry foods – stir fry is okay. Be careful with “domino foods” – nuts, chickpeas (garbanzo beans), hummus, peanuts, macadamias. They are very easy to overeat and prone to portion abuse. A few almonds (5- 1. Limit consumption of artificial and natural sugar substitutes, even agave nectar – they can stall weight loss. Suggests avoiding curries, which can cause intestinal upset without rice. Slow- Carb Diet – what to eat – 1 “cheat day” a week. Take one day off a week, preferably Saturday as you’re not working and can recover the next day. The first meal of the day is not a binge meal. After that you eat until you’re a little sick, no restrictions. Start the diet at least 5 days before your designated sick day. The “cheat days” have guidelines to ensure that as much of the food ingested either goes into muscle tissue or out of the body unabsorbed. Drink plenty of water. Consume a small quantity of fructose (fruit sugar) in grapefruit juice before the second meal, to encourage defecation. Consume citric juices. Increase the speed of gastric emptying (passage of food through your stomach) to limit absorption; he suggests caffeine and yerba mate tea. Note that most men can get away with one cheat meal (as opposed to a cheat day) a week; some women can’t. Intermittent fasting food plan. Intermitted fasting (IF) – what to eat. Fast- 5: After fasting for 1. ADCR: Alternate Day Caloric Restriction. Cut calories 5. 0- 8. Intermitted fasting (IF) – foods to avoid. Fast- 5: Fast for 1. ADCR: Alternate Day Caloric Restriction. Cut calories 5. 0- 8. Protein cycling food plan. Protein cycling – what to eat. Six days a week, eat a regular amount of protein. Protein cycling – foods to avoid. One day a week, eat less than 5% protein. Primarily plant- based diet food plan. Primarily plant- based diet (PPb. D) – what to eat. Eat at least 7. 0% plant- based foods by volume. Add legumes. Dense products, like black bean burgers without buns, are encouraged. Source foods locally where possible. Raw food: Certain foods may be better cooked – legumes (kidney beans, mung beans, etc.), carrots, cruciferous vegetables (cauliflower, cabbage, brussels sprouts, kale, etc.), tomatoes, amaranth, bread. Cut the crust off bread to avoid acrylamide exposure. Eggs are acceptable. Some form of animal product may be necessary for proper hormone production. When breaking into the diet, eat meat only after 6: 0. Make sure it’s pasture- raised, grass- fed, or sourced within 5. Binge on cheat foods once per week. Remove starches (rice, bread, grains) – especially wheat. Don’t eat meat, poultry, fish, etc. Soy milk, edamame, tofu, tempeh, etc. Primarily plant- based diet (PPb. D) – foods to avoid. Health benefits claimed in The 4- Hour Body. Reduce weight – overweight and obesity. As always, this is not intended to be a replacement for professional medical diagnosis or treatment for a medical condition. Consult your doctor before starting a new diet. This page describes what the authors of the diet recommend – Chewfo is describing the diet only, and does not endorse it. Get a copy of The 4- Hour Body for detailed food suggestions, as well as many non- food suggestions. The author’s website is http: //fourhourbody. Facebook page is https: //www. How have these diets helped you?
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