The 4-hour body diet: is it all fact or fiction?
This diet is supposed to help a person, “lose twenty pounds in thirty days without exercise.”
This is one of those statements that is simply too good to be true and is used to scam you out of your cash.
The creator of the “4-hour body diet”, Tim Ferris, wrote many superficial recommendations regarding weight loss and completely ignored other components of what makes a truly healthy diet.
What should also be taken into account is the author of this diet has no expertise in dieting, nutrition, or fitness. It is safe to say this diet is going to be more fiction than facts.
The breakdown of the truth about the 4-hour body diet
The 4-hour body diet did offer some great healthy diet tips. All of which are:
- Using slow carbs to lose weight. The major goal when dieting is to include slow carbs and only in small amounts. Carbs should never make up most of your diet.
- Avoiding “white carbs” otherwise known as “the white death”. These are your wheat flour, starchy foods, foods made out of cornstarch, soy starch, potato starch, white sugar (refined sugar), GMO and soy components, sugar-free or low sugar drinks, and diet drinks.
- Eating the same meals over and over. A healthy diet tip is to find at least five to seven well-balanced, nutritious recipes and stick to just these recipes. Basically, the goal is to have the same macro-nutrients (proteins, fiber, and carbs) while having variation among micro-nutrients (vitamins, minerals, flavonoids, antioxidants, etc.).
- Not drinking calories. A great statement made by Michael Boyle “look at those things they sell at Starbucks, that can be a meal for some people or that can be two meals for others”. Avoid drinking energy drinks, sodas, alcohol, coffee (with copious amounts of sugar, cream, or milk), or sugar-filled juices.
Loads of misinformation, inaccuracies, and downright lies
Now, this is where things start to go south. There are a lot of bad ideas, superficial diet tips, and outright lies told. The long list of what is wrong with this diet are as follows:
- Completely excluding fruits. Yes, fruits do have sugar, but this type of sugar is natural and if the fruits are eaten after a low glycemic meal, then the fruit’s glycemic index also lowers.
Fruits are a crucial part of any healthy diet, after all, they are a major block on the food pyramid for a reason. Without fruits, you miss out on crucial micro-nutrients like flavonoids, antioxidants, vitamins, minerals, dietary fiber, and other good stuff!
- The diet underestimates the importance of healthy fats and proteins for weight loss. The kinds of proteins recommended in this diet: organic eggs, chicken, and meat; specifically, pork, are really bad. Pork has twice the cholesterol of beef.
Eating more than one egg is also overkill and sets you up for clogged arteries and other health problems.
Protein is a major diet component. One healthy diet tip is to get your protein from plant-based sources like nuts, seeds, beans, and other legumes.
- The diet ignores omega-3 fats and omega-9 fats. You need these for not just weight loss but also health in general. A healthy diet tip is to get your omega-3s and omega-9s from hazelnuts, walnuts, sweet almonds, and bitter almonds.
Bitter almonds give you an extra benefit of having the cancer-fighting agent, vitamin B17.
- No mention of grapes. Grapes, especially the seeds, are a great source of flavonoids and antioxidants. Eating the grape seeds will give you vitamin B17 and the seeds have been proven to help with fat loss and strengthening blood vessels in the body.
- Poor sleep schedule. Sleeping at the right hours is extremely important. If you don’t sleep at the right hours you end up slowing your metabolism down, which is not a good thing for weight loss.
A huge healthy diet tip is to sleep at least eight to ten hours a night, every night.
- Drinking alcohol before bed, ethanol is toxic, especially before night, because as you sleep you become dehydrated. Adding alcohol into the equation will not only make dehydration worse but you also overstress the liver.
You are better off excluding alcohol from your diet completely!
- Too little information on micro-nutrients and too much attention to the wrong kind of fats. As mentioned previously you want omega-3, omega-6, and omega-9 fats. Saturated fats are best taken from avocados.
- Lack of emphasis on the importance of insulin and fat loss. The battle for fat loss is the battle for insulin sensitivity.
You are trying to lose weight as well as prevent diabetes. Your insulin sensitivity is extremely important. The more insulin sensitive you are, the better.
- Lack of information on the importance of protein and fiber. This diet focuses too much on carbs and not enough on the real fat burners; protein and fiber.
- Acidity and alkalinity need to be balanced in your body. Too acidic of a diet will allow any disease to take hold.
Foods like lemons and apples are great for balance pH in the body. Dairy, coffee, cocoa, and other foods are acidic in nature. You need to balance the pH to help boost your immune response.
- Lack of exercise, and the “day off.” Fitness is necessary for everyone and should always be included in any healthy diet plan.
Having a day off from your diet is another bad idea. You end up going from one day of skipping your diet to a whole month. Soon, you end up asking yourself where it all went wrong. Diet means discipline!
Is it worth doing?
The 4-hour body diet is not worth doing.
You are better off doing your own research on another long-term diet and discussing proper nutrition, fitness, and sleep habits with your doctor. It is better to take health advice from someone who has real, in-depth knowledge rather than a gimmicky author.
Save your coins for healthy food and not this waste of five hundred pages.
The 4-hour body diet does have a few valid points, but most of what was written in the book should never be attempted by anyone trying to lose weight. Another issue is most of the information that is true can easily be found online for free or confirmed by your doctor or dietitian. This is simply not the diet for anyone.
You are better off looking for another healthier diet and fitness plan.