My First Four Hour Body Diet Cheat Day Is Finally Here

Man eating from multiple plates of food

Today is my first cheat day on the Four Hour Body, or Slow Carb Diet. I’ve been looking forward to this cheat day all week, mostly because I’ve been using it as a way to justify not eating the bad things I would normally eat or drink. The times that I felt like I wanted to have an alcoholic drink or something else that isn’t good for me, I’d tell myself that “I can do that on my cheat day so I should hang on a while longer.” And so far, it’s worked!

I’m a bit nervous going into the cheat day because on most other structured diet plans I’ve been on, there was no such thing as a cheat day. It was all or nothing. Either I ate healthy or I was off the wagon. It seems counter-intuitive to me to have a day where I’d going to throw all my hard-earned training and discipline out the window in exchange for eating whatever I want. While part of me is nervous, the other part of me is kind of excited that I am getting to have a day off, because dieting isn’t easy. The timing of all this actually works well because I have a business event tonight that I have really been looking forward to, and there’s going to be a lot of non Slow Carb-compliant food and alcohol to be had.

The Psychology of the Cheat Day

The thing about cheat days is that they really allow me to have something to look forward to on non-cheat days. But on the cheat day itself, I’m going to be eating some things that are not so good for me. This is an opportunity for me to listen to my body and to understand how it responds to some of those things. I believe, in some cases, there will be no response, meaning I’ll feel fine. In other cases, some things I eat might make me feel different, uncomfortable, bloated, low-energy…any number of things. I’m actually more interested in this type of “research” than I am in actually eating off-limits food, which tells me that this diet might already be working for me. The thing that’s really important for me to recognize is the connection between what I eat and how I feel, because how I feel is a reflection of how my body reacts to the things I put in it.

The cheat day has taught me that for a long time, I ignored what my body told me when I ate badly and neglected exercise. However, today’s cheat day is kind of a swinging the other direction because it will let me feel the experiences of eating how I used to and really understanding how it makes a healthy body feel. With that information, I have the power of choice to decide if that eating habit is something that I want to continue. Even though I haven’t reached my cheat day yet, I’m already predicting that in future cheat days I’ll willingly choose to eat right as opposed to eating badly, due to how gross I’ll feel when I go off the diet. We’ll see, though.

I start today with a bit of nervous energy around my cheat day, but I’m excited to experience it. I’ll update you on how it went and how it made me feel in my next blog!


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Try My Slow Carb Smoothie Recipe

Woman pouring smoothie into glass, close up

One of the tenets of the Four Hour Body (or Slow Carb) Diet is that you should begin each day with a minimum of 30 grams of protein in the morning. What this supposedly does is give your body an energy store to work with right away, and in my experience this energy store has helped reduce the amount of food cravings I have for quite a number of hours. I’m usually feeling very full until it’s time to eat lunch, and I have a general sense of being full throughout the morning.

The recommended breakfast that the book and a lot of websites recommend is some combination of egg whites, beans, and a green, like kale or spinach. This is fine, but a lot of people report having a difficult time eating so many eggs in the morning when they’re not used to it. Now I don’t have any problem with eggs and I enjoy eating them, but I much prefer making smoothies. However, making smoothies the traditional way would involve using fruit to sweeten it, which is against one of the tenets of the diet. I’ve had to modify the smoothies I make in the morning to become them Slow Carb compliant, and although I searched around online to find some recipes that would work well with the diet, I didn’t find very many options. That’s why I had to make up my own!

Now just note, if you have a sweet, mall food court smoothie in mind before you taste this, you’re not going to think this is the world’s most amazing smoothie. It’s not something I would recommend having every day because you will get burnt out on this flavor. The taste is hard to describe but the strongest flavor you taste is definitely the nut butter, which gives the smoothie a sort of peanut-buttery taste. If you’re expecting the smoothie to be a comparable match to what you’re making with fruit, you might be disappointed. That being said, the smoothie is palatable and effective.

Now the preferred ingredients vary from person to person, but when I make smoothies I use the following:

  • I start with two tablespoons of some type of nut butter. One option I like is sun butter, which is made from sunflower seeds, almond butter, and cashew butter. There’s also a nut blend called Nutso that works really well.
  • I’ll then put a cup of coconut milk. However, it has to be unsweetened. Flax milk is another choice: some flax milks have protein added to them which could boost your overall protein, which is an added plus. You could also use almond milk.
  • One tablespoon of Chia seeds,
  • Three tablespoons of hemp hearts, which are basically shelled hemp seeds,
  • One scoop of protein powder, and I use a protein powder that’s low in sugars and low in carbs.
  • Then I’ll put in a cup of chopped kale. I’ll usually approximate that with a generous handful.
  • Next, another cup or generous handful of spinach.
  • Then I’ll put in some turmeric powder. There’s a brand called Daily Turmeric, and I use one scoop of it.
  • I then put a medium or average-sized carrot in there.
  • Then I will add seven to ten ice cubes.
  • Finally, I’ll add a cup or so of water during the blending process to get the consistency I want.

After I combine the ingredients, I blend it on low speed for 30 seconds just to get the bigger pieces chopped up, then gradually increase the speed and let it blend for a minute and a half altogether. The recipe above should produce about one and a half glasses of smoothie, which measures somewhere between 600 – 700 calories, which should far exceed the protein requirement.

A word about blenders: I’m using a Vitamix Blender, so you may want to experiment with your blender depending on the variety that you have, since different types of blenders vary in their size and blending power. I would highly recommend that you get a good blender for the Slow Carb diet. I chose the Vitamix— which I bought at Costco— over the Blendtec and the Ninja. It seemed to be the most reasonably priced for the quality of blender it is and I’m very pleased with it.

Well that’s it, I hope you enjoy your smoothies! Let me know if you have suggestions as to how we can make them taste a little better by leaving some ideas in the comments. Thanks!

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The Beginning of My Journey With the 4-Hour Body Diet

Empty asphalt road. Sunset Sky
Empty asphalt road. Sunset Sky

My name is Mike, and this is my first blog entry detailing my journey on Tim Ferriss’ 4-Hour Body Diet. Over the course of my life thus far, I haven’t been what you would call a “diet person”, even though I have dabbled in dieting here and there. So it’s logical that when I decided I needed to start losing weight a while back, my original plan was to ramp up my physical activity as opposed to changing my diet. I’ve been more physically active in this past year than I’ve been a lot of my life. I’ve run two half marathons in this last year along with a handful of shorter races. I also joined a CrossFit gym about five month ago. While I’ve noticed my strength increase, I have not seen my scale budge. No matter what I did, I’ve always been real close to about 245 to 250 pounds, and was really disappointed  that I hadn’t seen the scale change at all, even with all the added activity. However, I now know why. I drink more than the average person probably should, and I’m not someone who avoids carbs, I’m not somebody who really pays attention to portion size. It’s really not a surprise when I really look at what I’m eating, as to why I’m not moving the scale: at least, not in the right direction.

So, What Can’t You Eat?

Of course, the first thing that people want to know is “what won’t I be able to eat on this diet?” Although I prefer not to focus on the negatives, this diet spells out a few somewhat unique things that are definitely off limits (other than the obvious classics, like sugar and dairy):

  • The first is not eating anything that is considered a “white carb.” This means no potatoes, no rice, no breads, or anything that could be considered white in color. This also includes something that’s a whole grain or something that could be bleached to be white. If there’s a version of whatever you’re eating that could be white, the diet requires you to stay away from it altogether.
  • The second thing is no eating fruit, and although I didn’t think that was going to be hard for me to follow, it turns out it’s a bit more difficult than I expected. Fruit is in a lot of things, and it turns out I used fruit as a sweetener a lot, especially in smoothies. There are a few other somewhat expected features of the diet, but the white carbs and fruit have been the biggest adjustments for me.

No Anti-Carb Mentality

You may also know the 4 Hour Body Diet as the Slow-Carb Diet, but no matter what you call it, this is a first journey into try a structured diet for me in quite some time. I’ve calorie counted in the past, and have also done the Weight Watchers Diet. While those have both worked to some extent, the thing I really like about the Slow-Carb Diet is that the diet is typically very high in protein, and there’s not necessarily a limit on the amount of protein that you can eat. It’s also not like the Atkins diet where you have to eliminate all carbs, and the lack of an anti-carb mentality makes this diet a lot more realistic and flexible for me. When I go out to eat and there’s a situation where I might not be in total control of what food is being prepared, I’ve found—so far, at least—that there’s always some food option I can have, and I’m never super disappointed in it either!


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Slow Carb Body Composition with DEXA

dexa-1So I just left the doctor’s office where I had gotten a DEXA scan. If that sounds scary, it really isn’t. The DEXA scan is simply one of the methods that the 4-Hour Body recommends for determining your body composition, i.e. figuring out what percentage of your body is fat versus muscle. I had previously tried the handheld body composition scanner, the one you can get from Amazon and a million other places. Not surprisingly, I found it just to be all over the place. In the Four Hour Body Diet book, Tim Ferriss says that those handheld scanners can be wildly inaccurate, and can be thrown off by what you drink, the time of day, and many other factors. That’s exactly what I was finding with that device. For me to stay true to this diet and feel like I’m making progress, I want to know that I’ve got accurate numbers that I can rely on to tell the true story about where I’m progressing and where I might not be progressing.

You Can’t Get It On Amazon, But It Is Easy

I decided to go to the DEXA scan at a local physician’s office. Unfortunately this isn’t a thing that you can get at home or off Amazon: you’re going to need to do a Google search for your area to find a place that offers them. A lot of universities have them, and some weight loss centers have them. I was surprised to find out that the DEXA machine was actually originally designed to be a bone density scanning machine. Besides helping out dieters like myself, hospitals also use them to diagnose osteoporosis and other bone disorders. Obviously, one of the other things this device can do is measure body and muscle composition. This means that the DEXA scan allows me to see my total body mass as a sum of my bone density, fat, and muscle.

This morning while I was preparing for my first DEXA scan, I had a normal morning: I ate my breakfast, and drank some water. There was really nothing that I needed to do to prepare other than show up. When I got there, I needed to remove any kind of jewelry, meaning my ring and my watch. That way they could have a complete scan that was uninterrupted from the equipment’s perspective.

What the DEXA Scan Was Like

The scan started with me lying on a type of table with a scanner attached overhead. I was in a gown, but luckily they let me wear my underwear. They then positioned me on the table in a specific way. The reason why it needs to be a specific way is because the next time I come in, I want it to be easy to compare the results. The actual scan involved the overhead scanner gliding across the top of my body from my feet to my head, then coming back down over the middle of my body, and then going to the side of my body. It passed over me 3 times to get the scan. I didn’t feel anything; It’s kind of like an X-ray. The guy said that it’s 1/10th the radioactivity of what a chest X-ray would be, which is a pretty harmless dose. It’s like being out in the sun for a day. Very little, very noninvasive in terms of radiation.

The scan took only about 5 minutes, and was really easy and painless. The guy that ran the scan was really good about talking me through what the scan was going to do and even listed some of the benefits of using this for body composition, as well as some of the areas in which it might not work so well. When you go to see someone about a scan, make sure you have them walk you through what it is and what it will do. Maybe you won’t be as lucky as I was and get someone who’s going to go through all the detail, but it sure is helpful if they do.

Interpreting my DEXA Scan Data

dexa-2At the end of the scan, I got to see a picture image of my skeleton, which was pretty cool because I’ve never seen one. We all see skeletons all the time in pictures, Halloween decorations, and what not, but getting to see a complete head to toe picture of my skeleton was pretty cool. There wasn’t anything particularly unique about my skeleton, though, which I guess is a good thing.
The DEXA image naturally also shows where you muscle and fat is. You can see the darkest and most dense part is bone on the image to the left. Then from attached to the bone you see muscle. The lightest area is fat, which shows up yellowish orange on my image. The software then analyzes that image to come up with a body composition. I was surprised to learn that I got to see the body composition of each part of my body: right and left arm, right and left leg, your torso and crotch area, and then your head. Each one of those sections I get to see what amount of muscle is there, what amount of bone is there, and what amount of fat is there. Another unexpected thing is that you get to confirm any kind of dominance you have in terms of your handedness: you might have less fat and more muscle in your dominant arm, which is the case with my right.

dexa-4My overall body fat percentage was 32.3%. According to a lot of scales, that makes me obese, which wasn’t nice to hear. However, I’ve got a great opportunity here to watch that number change over the next 30 days before I go for my next scan and see how it might change in different areas: in my arms, in my legs, and in the trunk area. The scan was $79 if I went once, but $99 for two, and since that’s a great deal that’s what I did. Of course, your mileage may vary depending on where you go. A word of warning: this is not typically covered by insurance. It’s totally elective, even though this could probably help a lot of people out in the pursuit of their health, and reduce overall health and medical issues.

Hydration Matters (A Lot)

One area of potential inconsistency with this that was told to me by the operator of the equipment is that when it comes to these scans, it’s important to show up to the scan with a consistent level of hydration. This morning I had a 10 ounce glass of water when I woke up, followed by a 4-Hour Body compliant green smoothie, which was probably an additional 16 ounces. Then I had probably another 20 ounces of water since I showed up to my appointment. The reason why the hydration level is important is because the more hydrated you are, the most water in your body that is a lot of times stored in muscle. The more hydrated you are, the bigger your muscles will appear and the bigger your numbers will appear in the scan. If you show up one time super hydrated, your muscles will show that they’re big. Then if you show up dehydrated the next time, the muscle mass will be smaller and therefore can get thrown off. Hydration only has that type of effect on muscle. It doesn’t have an effect with fat because fat doesn’t store water, only muscles do. That’s just something to keep in mind for next time.

I’m pretty pumped now that I’ve got these numbers because I now have a baseline to draw from. The day I got the scan, I was about 5 days into consistently following the Slow-Carb Diet. Maybe I would have seen different numbers if I got the numbers 5 days ago, but I now have basically 30 days to work my butt off and just remain consistent both in 4-Hour Body and my exercise habits. We’ll see where those numbers go.

For me, that’s important because I want to make sure that I’m making progress. At some point during each day, I find myself questioning whether what I’m doing is right and whether it’s working. It’s usually in the evening when I’m done for the day, changing out of the clothes I wore that day into some pajamas, and I’m seeing my midsection just as big as ever and wondering if what I’m doing exercise and nutrition-wise is actually making a difference. I’ve committed to following this, though. I want to be one of the stories that people get to read that found success with this because it’s important for me.

Okay, so that’s the story of my first DEXA scan. I hope that was useful to some of you out there. If you’re going to be doing a DEXA scan or have questions about mine, leave some questions or comments in the comments section, and let’s keep the conversation going. Good luck to you.

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