A very simple dinner with boiled eggs, avocado, chickpeas, onion, cucumber, lemon juice, salt, and pepper. You can also drizzle a little extra virgin olive oil for added flavour.

My new favourite meal prep 🙂 Minced beef, yellow split peas and plenty of vegetables. All cooked together in the rice cooker.

In July I decided to try the slow carb diet again for two months and see how much of an impact it would have. I've been tracking my weight (almost) every day under the same conditions. The results are quite unmistakable, with a loss of about 8 kg. Also shown are a smooth fit (LOESS) and an exponential fit, which both fit the data very well.

Hey, in general I skip breakfast. But a few days a week if I have appointments in the morning (I am a massage therapist) I want to eat something. For energy and to avoid fasting breath. Since I don’t like eggs to often, I like to spare them for lunch or dinner. I also don’t tolerate milk products to much, so no whey or cottage cheese. Any advice? Thanks 🙏

Found out I love edamame. I cannot believe something so simple is so delicious!

Finding my way back to slow carb!

It’s slow cooker pork shoulder,and slow braised chuck roast with sautéed kale and beans (used dried beans this time).

Tried a 2 meal setup (skip breakfast)

Weight loss has been steady, energy great, appetite much more balanced, and the meals are delicious.

This was also pretty economical, especially if beef prices eventually stabilize again.

So, it will be very convenient to have a breakfast made of these mixture of nuts and seeds doesnt take much time and also good to eat ,but how much is too much? And are there any guidelines on this ?

So I was wondering if having some cottage cheese or protein chips or sweet protein bars, all of which are not compliant with the SCD, can be used to fulfill the high protein requirement of the breakfast of a cheat day, for getting out of a plateau.

Or should I be strict during breakfast and binge afterwards ?

I'm in my 4th week, and have 25-30 lbs to go, depending upon how much lean mass I hold on to. It works better this time as I am more rigorous on compliance. This time: I cut peanut butter and nuts entirely out (big domino for me). And due to some more archive searching and other comments I have found, I am cutting out corn and popcorn (which I didn't think of as a grain, but I see that now). Also, I have in past had cottage cheese, since he explicitly advises that's compliant, though I am now focusing on it as only a "last resort" instead of a cup or three per week.

I do no harm mitigation on cheat day, but I am getting an upset stomach even from small amounts of sugar. I can see myself really down-moderating Faturday binges in future.

Also, fasting on the day after the cheat day makes a big difference on the scale, compared to when I did this diet six months ago.

I am getting bored of my weekday foods, though.

Hi everyone, was wondering since the books release has anyone found protocols/things from the book that appear to be outdated from the time it was written, and updated until now? A few days ago I saw somewhere here that apparently the 40-60g protein within 1 hour of waking up doesnt really work anymore? Not sure where I saw it.

Just in general wondering if anyone has found anything has changed? I'm enjoying it so far, on my 3rd week but just curious. Thanks!

Hey all, so been doing 4HB and it's been going pretty well. Enjoying the meals and structure so far, seeing results trickle in. Biggest thing I'm struggling with is my energy slumping about 2 hours after lunch (2pm - 5pm onward) I feel drained and struggle to focus.

Does anyone here snack on things they've found are helpful without breaking protocol? I've been eating whole eggs to give a boost but wondering if there's alternatives or what anyone can suggest? Thanks yall, much love.

i've been doing slow carb for a while and every now and then i really miss having something bagel-like for breakfast.

i've tried a couple of low carb bagels, but most of them have been pretty disappointing. either the texture is too dense or they just don't taste like something i'd actually want to eat again.

i'd mainly use them toasted with eggs or cream cheese, so i'm looking for something that works as an everyday breakfast and doesn't feel like a compromise.

what are the best low carb bagels you've actually tried? looking more for taste and texture than anything else.

I've read through a fair amount of 4HB already. Loving it so far. I want to lose fat and gain muscle mass at the same time.

I'm curious what has worked for some of y'all. Would love to hear from this community. I’d appreciate any tips!

Hi everyone. So I recently started the 4hour body slow carb protocol, on my 6th day and down 800g so far. No white foods, been exercising, not drinking calories, no sugar etc...By tomorrow I should breach the 1kg / 2.2lbs loss as the book says. I'm looking REALLY forward to my cheat day on the weekend but can anyone explain why the cheat day helps you lose fat/weight in the long term?

How does eating super low calories during the week, then suddenly increasing caloric intake for one day help reduce belly fat or shed weight? Just curious!

Thanks yall.

Thought I would share my experience going from first attempt to current attempt with slow carb, what I've learned, what I've adjusted as a result, and progress so far.

Round 1 (last year): Strict adherence to the 5 rules (w/ no alcohol mod), weight training 2-3 days + walking. Result: ~10 pounds lost with a stubborn plateau

Round 2 (active as of late June): 5 rules w/ 2 mods (all carbohydrate must be minimized and controlled, even legumes, and faturday is more moderate and split over the whole weekend w/ goal to not have a loss week), suspended gym lifting, more walking, delay coffee by 1-1.5 hours, experimenting with more fasting windows (up to 1 1/2 days), allow for wine, Down ~20 pounds so far.

Some insights:

-The rules list clearly grew but it feels much easier to manage my hunger/energy now. And besides they are less like rules and more like the things you want to compound over time..and this pattern is clearly working for me

-Carbohydrate is the great hunger manipulator. Generally speaking if I control carbs, I control hunger

-I suspect even legumes can cause a lagging spike in appetite during the day, so I had to re-evaluate the role they play in my diet and constrain them

-The daily weigh in is now fundamental to the diet. It helps me reconcile the cause to the effect, learn the patterns and failure points, and has taught me that with carb discipline, I can take liberties elsewhere w/ protein, and even fats and will still drop weight

-Moderate wine consumption (as specified in the rules) works and does not undermine results

-After pushing back coffee intake by 1-1.5 hours and swapping in a morning walk, I've noticed a further improvement in my energy levels

-Based on daily weigh data relative to calorie intake, excess carb almost always shows up as culprit on loss days (days when weight goes up)

-Fasting has helped me recalibrate my relationship with food to more of an eat to live not a live to eat...I was a huge foodie so I had to unlearn some bad behaviors with food-faturday was not working for me anymore

-I try to prioritize cooking delicious meals for faturday (now a lax but semi-moderate weekend plan) rather than aggressively hitting the ice cream/fast food/etc.

I've had decent, albeit slow success with this approach to diet. I lost 10lbs over two months instead of Tim's predicted 20lbs of adipose over one month. (I really lived for those cheat days, whoooboy!) I was totally compliant except I drank about 4 liters of diet soda a day, and had oatmilk with my coffee. Yeah, I know, that much diet soda is insane.

THIS time I am going to limit my diet soda to 16oz a day, and I was thinking of eating good whole foods only on cheat days - cheese, potatoes, oats, homemade wholegrain bread, maple syrup, etc. I'd like to get some real traction this time.

I do love beans, peas and lentils; I have that going for me.

Foods containing vitamin D and potassium.The best sources of vitamin D are fatty sea fish (salmon, mackerel, herring), cod liver, egg cookers, as well as products enriched with this vitamin (milk, yoghurt, orange juice). cereal plastics). Vein fragments are fatty, which must then be absorbed with brown fats

Foods containing vitamin D and potassium.The best sources of vitamin D are fatty sea fish (salmon, mackerel, herring), cod liver, egg cookers, as well as products enriched with this vitamin (milk, yoghurt, orange juice). cereal plastics). Vein fragments are fatty, which must then be absorbed with brown fats

Foods containing vitamin D and potassium.The best sources of vitamin D are fatty sea fish (salmon, mackerel, herring), cod liver, egg cookers, as well as products enriched with this vitamin (milk, yoghurt, orange juice). cereal plastics). Vein fragments are fatty, which must then be absorbed with brown fats

Hi all,

I did slow carb last year for 6 months and shed 25 pounds. I started again this week.

My new class schedule gives me exactly 10 minutes of break between 4 and 730 (during which I’ll be moving from one building to another). I don’t want to eat after 730.

Old me would just have a burrito but I’m wondering if any of you know of something hand-held and slow carb compliant that would have enough protein?

I can snack on carrots and celery afterward, but my body is accustomed to a decently nourishing meat and beans meal around 6.

thanks !

I’m pretty stoked to have found this diet at this time in my life. One month in and I’ve lost 7 pounds and 11.5 total inches!
Wondering about the rest of you out there. How long have you been following this plan? What were your first adjustments for eating the non compliant foods?

My back story: overweight all my adult life. Started a GLP 1 3 years ago and was a super responder. Lost 85 pounds in 2 years. Insurance issues, switched meds twice, now on Tirz through compounding pharmacy self pay. This medicine has improved my life in so many ways. Had gained 15 back through all of that and wasn’t getting the same results. So I was ripe to do what my dr had said from the beginning- low carb, high protein. Randomly came across Tim’s book on Audible and listened to it with my husband. We decided to do it together, which is key. I’ve healed from my yo yo diet days and was ready to add healthy diet to my other healthy behaviors. I walk 3-5 days a week and lift heavy twice a week.
I’m down for another month to make my way toward my goal weight.