The program discourages snacking and advises eating more protein during meals to curb hunger. If you want a snack, you're allowed a few nuts or a handful of carrot sticks.
With an impressive 84% success rate in weight loss, it's easy to wonder if this diet is the magic bullet many hope for. The average weight loss of 8.6 pounds, with some adherents shedding over 15 pounds, suggests that the 4 Hour Body diet could be a powerful tool for those looking to reduce their body fat percentage.
You cannot eat any form of corn on 4HB. Except of cheat days of coarse. Movie night? If you really need to snack, try sprouting lentils instead of popcorn.
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!
Weight loss depends mainly on eating fewer calories than your body burns. How often you eat throughout the day doesn't matter as much as eating the right number of calories overall.
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; and vegetables that are limited to spinach, mixed cruciferous vegetables, asparagus, peas, broccoli, and green beans. Legumes are essential since they are calorie-dense.
Skipping lunch means skipping a main meal. Since usually the amount of calories that people receive in their main meals is considerable, skipping lunch can have a significant effect on reducing total calories intake compared to skipping snacks. Reducing the intake of calories in turn leads to weight loss.
The findings, published in the British Journal of Nutrition, suggested that eating just two tablespoons of the low-fat, protein-rich dish 30 minutes before bedtime could speed up your metabolism and have a positive effect on your overall health.
Tim's book talks about how he snacks on raw carrots all the time, so they are allowed if you follow his book.
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.
And here are the 'restricted' foods that you can't eat:
Fruit (aside from lemons/limes, tomatoes, olives, and avocados) Potatoes (and other starchy vegetables) Grains (bread, rice, pasta, oatmeal, quinoa, corn) Honey and all sugars.
According to information from major movie theater chains, a “large” portion (often 17 to 20 cups) may contain 900 to 1000 calories, and when the buttery topping is added, that can zoom up to about 1500 calories. For many women trying to lose weight, that's almost the calorie recommendation for a whole day.
In The 4 Hour Body, best selling author Tim Ferriss reveals the incredible results he achieved by combining four ingredients well-known for their fat loss or cholesterol-altering effects. Slow Carb Diet Supplements » Yes. – Hummus is allowed, in restricted amounts, on the slow carb diet.
Sweet potatoes
Move over, russet potatoes! The humble sweet potato is a slow carb packed with health benefits. “Sweet potatoes are high in fiber, potassium and other antioxidants,” says Mohr, making them a good slow-carb swap for white potatoes.
The 30/30/30 is a weight loss method that involves eating 30 g of protein within the first 30 minutes of your day and following it with 30 minutes of light exercise. This morning routine is rooted in sound science, and it could be a good way to increase your capacity to burn fat while keeping lean muscle.
During the 4-hour eating phase, people should make sure they consume plenty of vegetables, proteins, and healthy fats. They should also include some carbohydrates.
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.
However, research has found that a smaller dinner and larger lunch could be the key to helping you shift those weight. Even if you have a really healthy diet, eating your biggest meal in the evening is not the best option, according to a study published in the American Journal of Clinical Nutrition.
Eating all three meals—breakfast, lunch, and dinner – provides essential nutrients, supports metabolism, and helps maintain energy levels and mood throughout the day. By prioritising balanced meals, you're not just feeding your body, but also setting the foundation for long-term health and well-being.