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

FAQs

What foods can I eat on The 4-Hour Body? ›

4-Hour Body Diet: What Can You Eat? If you follow the 4HB diet, you will eat mainly animal protein and eggs, legumes, and non-starchy vegetables like spinach, broccoli, and asparagus. You eat as much as you like of any of the foods that fall into the approved groups.

The 30-30-30 rule involves eating 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of low-intensity, steady state cardiovascular exercise. Beyond these steps, the 30-30-30 method doesn't require any changes to other meals or behaviors, restrictions or counting calories.

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.

Eat breakfast within an hour of waking up and eat four meals a day, four hours apart. Drink lots of water and as many low- or no-calorie drinks as you like. Don't drink juice, milk, or soda. Optionally drink fewer than 16 ounces of diet soda or two glasses of dry red wine a day.

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

Is The 4-Hour Body worth it? 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.

That answer depends on the individual. Someone with a larger body can typically lose more because they have more weight to begin with. "In general, 1 to 2 pounds per week, or 4 to 8 pounds per month, is a safe and sustainable amount to lose," says Sarah Gold Anzlovar, M.S., RDN, LDN and founder of Sarah Gold Nutrition.

Fruits, veggies, legumes, whole grains, and lean cuts of meat, fish, and poultry are all great additions to a low calorie diet. On the other hand, processed foods like chips, crackers, cookies, and convenience meals are typically high in calories and should be limited on a balanced, low calorie diet.

Why no fruit on slow carb diet? ›

As rule number four states, fruits are not allowed in the slow-carb diet. Fruits contain fructose, a simple sugar that can increase blood fat levels, according to the slow-carb diet.

The 3-4-4 eating method includes 3 meals and 2 snacks per day. 3 stands for breakfast: dried fruit, fresh fruit, and a grain. 4 stands for lunch: fresh fruit, green vegetable, orange vegetable, and protein/grain. The last 4 stands for dinner which consists of the same foods as lunch.

Don't go hungry.

“Aim to eat every three to four hours. That means three small-to-moderate-size meals and two snacks,” says Raphael. Make them well balanced, and include complex carbs, proteins, and fats.

1-Page Summary1-Page Book Summary of The 4-Hour Body. The 4-Hour Body (4HB) is an experimental lifestyle with the goal of finding out what makes your body work best. Self-experimentation has several benefits over conventional science—it's personalized, fast-paced, multi-disciplinary, and free from corporate agenda.

While the strict version of this fast requires you to limit yourself to water and other calorie-free beverages during the fasting window, modified versions allow you to eat small portions of foods such as fruits, vegetables, dairy, and hard-boiled eggs during the fasting window to keep you going.

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.

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.