The 4 Hour Body

Less is more, and small, simple CONSISTENT changes

produce long-lasting effects.

“There is zero room for misunderstanding and visible results compel you to continue,” Ferriss writes in his book, "If results are fast and measurable, self-discipline isn't as needed…"

There are pros and cons regarding Timothy Ferriss's book The 4 Hour Body. I have found part of it to work for me. So, from one busy Mama trying to get her post-baby (babies... 2 back to back!) body back--- to another busy Mama, I reccommend giving some of his meals a try. I do not agree with an all out BINGE day, "Faturday" as his followers call it. I do not think it is appropiate to allow yourself to over-indulge on anything you want if you are trying to attain a weightloss goal. Some indulgence is ok, but to cut loose completely will only set you back. Also, Ferriss is a little over the top in his recommendations regarding sex. But all in all his weight loss strategies appear to be legitimate. And they work. One of his followers said:

"You lose ounces (mostly water) at the gym, but pounds in the kitchen"

True that MAMAS!

As our MRL sayings goes: "No diet can do what healthy eating does" This eating plan does align with our principles.

In short: The 4HB is promoting certain proteins and veggies while limiting all processed foods, white carbs and fruit except for one day a week (a cheat day, NOT a BINGE day). So it is a diet, but I only advise using the 4HB methods on a short term plan to jumpstart weightloss. Continue to use MRL methods and recipes to get you back on a healthy eating regimine where you follow ALL food groups ( all the while making better choices!) MRL is about a lifestyle of healthy eating for you and your family.

This 4HB slow-carb meal plan may help you to get some fat off so you stay a healthy weight and maintain. Again- ALWAYS talk to your doctor before starting any wieghtloss plan.

The FIVE RULES of the 4HB Slow-Carb eating:

RULE #1

Don’t eat fruit. Generally speaking, Fructose→glycerolphosphate→more body fat. Five hundred years ago, your ancestors probably didn’t eat oranges in December. Get vitamin C from your veggies.

RULE #2

Take one day off per week.

I recommend Saturday, often nicknamed “Faturday” by followers. But use it as a day to eat fruit and other things not on the plan -- dont binge!

RULE #3

Avoid “white” starchy carbohydrates (or those that can be white).

This means no bread, pasta, rice, potatoes, or grains.

RULE #4

Eat the same few meals over and over again, especially for breakfast and lunch. You already do this; you’re just picking new default meals.

RULE #5

Don’t drink calories.

Exception: 1-2 glasses of dry red wine per night is allowed.

Also, try to get some gym time in! 4 (hence the "4"Hour Body slogan) hours a week (lifting weights is especially beneficial) along with eating this way will have big results!

The 4HB Meals:

PROTEINS

Eggs

Chicken (Breast or Thigh)

Fish

Beef (Preferably grass-fed)

Pork

Lamb

LEGUMES

Lentils, Black beans, Pinto beans, Red beans, Soy beans (beans have carbs so these are the best ones inregards to carb content)

VEGETABLES

Spinach Mixed vegetables (including broccoli, cauliflower, or any cruciferous vegetables)

Sauerkraut, kimchi (typically eat a few forkfuls first thing in the morning)

Asparagus, Peas, Broccoli, Green beans

My breakfast:

Using my personal Cusinart blender I make the following:

Unsweetened Almond Milk 8-12 ounces, ¾ cup spinach or kale or sprouts (organic!), Tbsp chia or flax seeds, scoop of protein powder, cinnamon and coconut flakes, turmeric (1/2tsp) AND a frozen banana or other berries when not doing 4HB or on cheat day breakfast!

Option 2:

Eggs in a skillet with veggies, beans and salsa.

Lunch/Dinner (interchangeable)

Ground beef onion, garlic, beans + greens (use hot sauce or salsa)

Tuna and hummus

Fish and veggie of choice with side of raw veggies and hummus

Grilled chicken and asparagus

Pork and asparagus

Bed of spinach and mixed greens, top with hummus, olives, sunflower seeds, and baked tofu. Mix rice vinegar and course dijon mustard for your dressing or use a balsamic.

Make a batch of chili or a 3 bean salad using a homemade vinaigrette.

Find simple variations using these proteins, beans and veggies and stick to them for one month.

PLEASE do get to the gym Mama, and DO NOT make your FATURDAY a binge out all day event. Try to be balanced and have things such as fruit or that beer you’ve been craving! Remember alcohol dehydrates you and it is metabolized as sugar which turns into fat!

If you do start a slow-carb 4HB plan, make sure to measure your body first.

Below are my changes doing MRL eating.

Where I measured:

Bicep: (R)

(L)

Around Midsection:

Waist: (measuring around the fattest part)

Upper Thigh: (R) (approx ~2 inches down from crotch around fattest part of thigh)

Upper Thigh: (L)

Above Knee: (R) (approx ~ one inch from knee)

Above knee: (L)

Around Butt: (Around the center, fattest part)

Once you have the first set of figures add them together to get your

Total Inches. Then measure again (the same locations as before) in a specified period of time and take the difference between the two sets to get your total inches lost!

July Total Inches: 215.25

November Total Inches 199.5

Total Inches Lost: 15.75

Subtract the difference to get the total Inches lost, for me I waited 4 months.

Now I'm going to be adding some of Timothy Ferriss's eating techniques to my lifestyle and I will let you know how it goes as I become more strict sticking to some specific recipes... again, I prefer eating from all the food groups! In fact, I'm going to go have an orange right now! Stay balanced!

-Sarah