The 4-Hour Body: An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman

by Timothy Ferriss

Proteins *Egg whites with 1–2 whole eggs for flavor (or, if organic, 2–5 whole eggs, including yolks) *Chicken breast or thigh *Beef (preferably grass-fed) *Fish Pork Legumes *Lentils (also called “dal” or “daal”) *Black beans

Pinto beans Red beans Soybeans Vegetables *Spinach *Mixed vegetables (including broccoli, cauliflower, or any other cruciferous vegetables) *Sauerkraut, kimchee (full explanation of these later in “Damage Control”) Asparagus Peas Broccoli Green beans Eat as much as you like of the above food items, but keep it simple. Pick three or four meals and repeat them.

• Breakfast (home): Scrambled Eggology® pourable egg whites with one whole egg, black beans, and mixed vegetables warmed up or cooked in a microwave using Pyrex® containers. • Lunch (Mexican restaurant): Grass-fed organic beef, pinto beans, mixed vegetables, and extra guacamole. • Dinner (home): Grass-fed organic beef (from Trader Joe’s), lentils, and mixed vegetables.

He repeated four meals: BREAKFAST: Egg whites, one whole egg, mixed vegetables, chicken breast LUNCH: Mixed vegetables, peas, spinach (salad)

SECOND LUNCH: Chicken thigh, black beans, mixed vegetables DINNER: Beef (or pork), asparagus, pinto beans

His exact shopping list was simplicity itself. The prices are the per line totals: 1x Eggs (12 pack) $1.20 2x Grass-fed organic beef (0.5-lb cuts) $4 4x Mixed vegetables (1-lb bags) $6 2x Pork (1-lb cuts) $3 1x Chicken breast $2 2x Asparagus bundles $2 1x Organic peas (2-lb bag) $2 1x Pinto beans (1-lb bag)...

I do egg-whites, Lentils, and broccoli in the A.M., a burrito bowl (chicken, black beans, veggies) for lunch, then chicken, lentils and assorted veggies for dinner. All followed with some delicious red wine before bed.

I suggest potassium, magnesium, and calcium. This diet will cause you to lose excess water, and electrolytes can go along with it.

eating extra guacamole with Mexican meals. Avocadoes, the main ingredient in guacamole,

Magnesium and calcium are easiest to consume in pill form, and 500 milligrams of magnesium taken prior to bed will also improve sleep.

Is it the blandness that’s the problem? That’s even easier to fix: add a little balsamic vinegar and garlic powder. I personally love hot sauce (www.cholula.com is my current favorite). Try red beans instead of black or pinto.

Expect MASSIVE weight fluctuations after cheat day. Relax. It will disappear over the next 48 hours.

Mondays are also the day that I take my measurements.

hips

thighs.

Montreal steak rub, thick salsa without sugar added, garlic salt, white truffle sea salt (combine this with tarragon on eggs), Thai chili paste (srichacha)—this is just about all you need to start. For salad dressing, a few drops of a nonsugar sweetener like stevia mixed with vinegar and mustard will give you a dressing to satisfy any sweet tooth. My preference, and my go-to restaurant salad dressing, is simply balsamic vinegar and olive oil.

• The fat in macadamia oil is 80% monounsaturated, the highest percentage among cooking oils.

Eric lost 91 pounds and went from 44% to 23.8% bodyfat in less than 10 months adhering to the following menu: BREAKFAST: One cup of coffee and an egg (scrambled or hard-boiled) [I believe he would have lost significantly more fat by adding even one extra egg each day.] LUNCH: Fajita bol (peppers, onions, steak, tomato salsa, green tomatillo salsa, cheese, sour cream, guacamole, romaine lettuce) DINNER: Fajita bol (peppers, onions, steak, tomato salsa, green tomatillo salsa, cheese, sour cream, guacamole, romaine lettuce) This diet totals about 1,480 calories and 29 grams of nonfiber carbohydrates daily. Brent, another follower of the Chipotle Diet, lost 120 pounds in 11 months, bringing him from 300 to 180 pounds bodyweight.