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Lentils, last but not least, are a rich and cheap source of protein (amino acids), isoleucine and lysine in particular. Both lysine and isoleucine, a branched-chain amino acid (BCAA), are noted for their roles in muscular repair, and the latter for its effect on glucose metabolism.
Almost all of my vegetables are either frozen (80%) or canned (20%).
Cottage cheese is an exception. It doesn’t interrupt things, and the high casein content appears to facilitate fat-loss.
I discourage consuming any refined soy products, including all soy milk and isolated soy protein supplements.
Stir-fry is ideal for this diet,
Refried beans work just fine, and more than 30 slow-carbers have lost up to one pound per day using them as a staple.
Having followed this diet in 30+ countries, I can state without exception that travel is not a legitimate excuse for breaking the rules.
the slow-carb solution in restaurants is eight words: “I’ll just have more vegetables instead of [starch].”
“I’ll just have more vegetables instead of the [starch]. If I have to pay a bit extra, that’s fine.”
Chipotle® Diet. 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)
thermogenics,
I’M HITTING A PLATEAU—WHAT SHOULD I DO? The first three mistakes discussed in the next few pages (eating too late, not eating enough protein, drinking too little water) are the three most common causes.
MISTAKE #1: NOT EATING WITHIN ONE HOUR OF WAKING, PREFERABLY WITHIN 30 MINUTES
MISTAKE #2: NOT EATING ENOUGH PROTEIN Get at least 20 grams of protein per meal.
Eating at least 40% of your breakfast calories as protein will decrease carb impulses
First choice: down two to three whole eggs at breakfast. Second choice: if that’s impossible to stomach, add other protein-rich whole foods, such as turkey bacon, organic bacon, organic sausages, or cottage cheese. Third choice: have a 30-gram protein shake with ice and water, as my father did.
Get at least 20 grams of protein per meal, no matter what.
Do NOT try to restrict portions or calories. Eat until you are full, and eat as much as you like of the approved foods.
The first couple weeks I made veggies #1 with a bit of beans and meat tossed in. This week it is beans, beans, beans … and I’m now down 10 pounds. Whoopee!
MISTAKE #3: NOT DRINKING ENOUGH WATER To ensure optimal liver function for fat-loss, increased hydration is a must. Insufficient water intake (“I just don’t like drinking much water”) seems to be particularly common among women.
Make a special effort to drink more water on your cheat day, as the carbohydrate overload will pull water to your digestive tract and muscle glycogen. If you don’t get enough water, headaches will be the result.
MISTAKE #4: BELIEVING THAT YOU’LL COOK, ESPECIALLY IF YOU’RE A BACHELOR In a sentence: if you don’t normally cook, get canned and frozen food for the first few weeks.
Don’t buy a bunch of food that requires cooking skills if you don’t have them. Don’t buy foods that spoil if you’ve never prepared a proper meal. Unfounded optimism wi...
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MISTAKE #6: OVEREATING “DOMINO FOODS”: NUTS, CHICKPEAS (GARBANZO BEANS), HUMMUS, PEANUTS, MACADAMIAS
MISTAKE #7: OVERCONSUMING ARTIFICIAL (OR “ALL-NATURAL”) SWEETENERS, INCLUDING AGAVE NECTAR
Both low-calorie and no-calorie sweeteners have been associated with weight gain.
MISTAKE #8: HITTING THE GYM TOO OFTEN
unsustainable overtraining and related “reward” eating:
overtraining and actually losing muscle,
Doing too much will not only not help, it will reverse your progress, as it also leads to overeating, sports drinks, and other assorted self- sabotage.
PRINCIPLE #1: MINIMIZE THE RELEASE OF INSULIN, A STORAGE HORMONE. Insulin release is minimized by blunting sharp jumps in blood sugar: 1. Ensure that your first meal of the day is not a binge meal. Make it high in protein (at least 30 grams) and insoluble fiber (legumes will handle this).
2. Consume a small quantity of fructose, fruit sugar, in grapefruit juice before the second meal,
grapefruit juice with coffee, as it extends the effects of caffeine.
3. Use supplements that increase insulin sensitivity: AGG (part of PAGG) and PAGG
4. Consume citric juices, whether lime juice squeezed into water, lemon juice
PRINCIPLE #2: INCREASE THE SPEED OF GASTRIC EMPTYING, OR HOW QUICKLY FOOD EXITS THE STOMACH. Bingeing is a rare circumstance where I want the food (or some of it) to pass through my gastrointestinal tract so quickly that its constituent parts aren’t absorbed well. I accomplish this primarily through caffeine and yerba mate tea,
I consume 100–200 milligrams of caffeine, or 16 ounces of cooled yerba mate, at the most crap-laden meals.
PRINCIPLE #3: ENGAGE IN BRIEF MUSCULAR CONTRACTION THROUGHOUT THE BINGE. For muscular contractions, my default options are air squats, wall presses (tricep extensions against a wall), and chest pulls with an elastic band, as all three are portable and can be done without causing muscle trauma that screws up training.
60–90 seconds of funny exercises a few minutes before you eat and, ideally, again about 90 minutes afterward? Short answer: because it brings glucose transporter type 4 (GLUT-4) to the surface of muscle cells, opening more gates for the calories to flow into. The more muscular gates we have open before insulin triggers the same GLUT-4 on the surface of fat cells, the more we can put in muscle instead of fat.
If you take 100 steps after each meal, you can live to be 99 years old.
Cissus quadrangularis (CQ) is an indigenous medicinal plant of India.
two primary strains of bacteria have been found to influence fat absorption, almost regardless of diet: Bacteroidetes and Firmicutes. Lean
people have more Bacteroidetes and fewer Firmicutes; obese people have more Firmicutes and fewer Bacteroidetes. As obese people lose weight, the ratio of bacteria in their gut swings confidently over to more Bacteroidetes.
Duke University found that giving Splenda to rats significantly decreased the amount of helpful bacteria in the gut. Once again, the fake sugars turn out just as bad as, if not worse than, the real deal. Go fermented. Dr.
kimchi (also spelled “kimchee”),
Unsweetened plain yogurt and fermented kombucha tea are two additional choices.
Consider probiotics and prebiotics. Probiotics are bacteria. I’ve used Sedona Labs iFlora probiotics both during training (to help accommodate overfeeding) and after antibiotics.
Athletic Greens
only 5% of serotonin is found in your head. The remaining 95% is produced in the gut,
Super Cissus Rx (www.fourhourbody.com/cq) This is the brand of CQ I used during the experimentation.
