31 Slow Carb Lunch Ideas & Recipes (4 Hour Body Diet) (2024)

FAQs

What foods can I eat on the 4-hour body? ›

To do this, you can mix and match from a limited list of ingredients: lean chicken, beef, fish, or pork; eggs; various types of legumes; vegetables that are limited to spinach, mixed cruciferous vegetables, asparagus, peas, broccoli, and green beans. Legumes are essential since they are calorie-dense.

Summary: 4-Hour Body Works

Not only did 84% of people who stuck to the diet for four weeks lose weight, 14% of people lost more than 15 pounds. That's a lot of success for such a short amount of time. Two habits correlated strongly with weight loss: eating a lot of eggs and eating veggies.

The 4-Hour Body diet might help you lose weight initially, but it's not a sustainable long-term approach and could lead to nutritional deficiencies and unhealthy eating habits. Consider a more balanced and sustainable approach to weight loss.

The short answer is “Yes” — although Tim does say “no dairy” on the diet, he does recommend cottage cheese as a “fine addition” to breakfast (see The 4-Hour Body page 89). You will probably want to watch it and not go too crazy with the cottage cheese, but you've got clearance from the Man himself to go ahead!

Conversation. but true for all: onions are 100% fine and encouraged on the slow-carb diet. Enjoy!

Dairy is not recommended on the slow-carb diet. This diet explains that even though dairy products have a low glycemic index, they cause your insulin levels to rise, which seems to be detrimental to weight loss. The diet says the spike in insulin caused by dairy is comparable to that of white bread.

Slow Carb Vegetables

Excellent examples include leafy greens, like spinach and kale, broccoli, carrots, cauliflower, cucumbers, bell peppers, onions, mushrooms, tomatoes, sweet potatoes, and asparagus. Starchy vegetables include corn, potatoes, squash and most root vegetables.

Fast digesting carbohydrates like white bread, bananas, pasta, or white rice will give you a healthier energy boost than foods like candy, chocolate, or chips. Timing is everything! Many people turn to fast digesting carbohydrates when they are snacking, which can lead to weight gain and longer term insulin issues.

Is oatmeal allowed on slow carb diet? ›

FAQs. Can I eat oatmeal on a slow carb diet? No, oatmeal is not an approved food on the slow carb diet.

For example, one of the "sub-method" is the 4-4-12 schedule, in which the interval between their breakfast and lunch must be at least four hours, while dinner comes at least four hours after lunch and 12 hours ahead of breakfast the next day.

Is plain natural peanut butter allowed on the 4 hour body diet? This is a documented “yes” as long as it's unsweetened and has pretty much no other ingredients except peanuts. Tim warns us to be careful, though, that it's really easy to go overboard with peanut butter and nuts in general, so eat it sparingly.

The 30-30-30 rule is simple. It involves eating 30 grams of protein within the first 30 minutes after you wake up, which is then followed by 30 minutes of exercise. You can eat whatever else you want with your breakfast, but the 30 grams of protein is key.

Peas, carrots, eggplant, cauliflower, broccoli, onions, lettuce, tomatoes, green beans and red peppers are examples of slow-burning vegetables. Not only are these veggies a good source of energy, but they are also low in calories and high in fiber, potassium, folate and vitamins A and C.

The slow-carb diet requires you to stay away from starchy foods and anything made from grains (including corn, rice, and quinoa), potatoes, and flour. Instead, you should eat carbs that take longer to digest, such as low-carb vegetables and legumes.

The advice may have stemmed from Tim Ferriss' book “The 4-Hour Body,” which encourages people to consume 30 grams of protein within 30 minutes of waking.

Those who follow the Warrior Diet will fast for 20 hours during the day and overnight, and then overeat during a four-hour window in the evening. This method is based on the idea that our primitive ancestors spent their days hunting and gathering and would feast at night.

Focus instead on fresh fruits, vegetables, lean protein, and whole grains. Cut back on sugary sodas or other beverages with added sugar. Opt for water, lightly flavored sparkling water, or unsweetened herbal teas instead. Eat healthy fats, like those found in olive oil, avocados, seeds, and nuts.