My Weight Loss Update: The Four Hour Body

by Ann Marie Michaels on April 21, 2011

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If you are a regular reader of my blog, you know that I’ve been trying to lose my extra baby weight for the past few years. With no luck.

I tried low carb but couldn’t stick to it. I’ve tried a number of other programs as well. Nothing has worked. I’d lose a few pounds maybe, but they would always come back. Usually I’d gain even more.

Last fall I had reached my limit. I was sick of not being able to fit into my clothes. I’ve always been thin and never (with the exception of one short period of time in my mid-thirties after my divorce) had a problem with my weight. So needless to say, this has been very frustrating.

My husband and I started on the P90X program the second week of December. That lasted all of about 2 weeks. Maybe it was a bad idea to start right before Christmas.

Nonetheless, I did lose almost 7 pounds in the first month. I was not following the P90X diet program (it’s very low fat). Instead, I was just slowing down, eating less, and yeah, exercising.

But I could not keep up with the P90X program. I guess if I were retired, maybe I could do it. But running a start-up business AND taking care of a family plus P90X on top of all that — it was just too challenging time-wise.

Enter The Four Hour Body

My husband went to see Tim Ferriss (the author, also the author of one of my very favorite books, The 4-Hour Workweek) speak. I did not get to go — the event was for men only. No women allowed.

Yeah, I know — WTF?!?! (PS: This was not Tim Ferriss’ fault. It’s the decision of the organizer of the event.) :-P

The Four Hour Body Diet

Anyhow, my husband decided that we needed to do The 4-Hour Body.

“OK,” I said, “What’s the diet?”

Basically it’s meat, fish, eggs, beans, and non-starchy vegetables. (Yeah, kind of like GAPS, but without all the bone broth.)

Butter, coconut oil, avocado, and other good fats are encouraged.

Fermented foods are also encouraged.

He even recommends Green Pasture cod liver oil and butter oil. (Yes! He names the brand in the book. Ferriss has studied the work of Dr. Weston Price.)

No dairy (except limited cottage cheese). No “white foods” (grains, sugar, potatoes, and other starches).

And you are allowed two glasses of wine (dry) per day.

All of this is what you are supposed to follow six days a week.

The Binge Day

On the seventh day, you rest. And pig out.

ANYTHING you want. Croissants, chocolate, French fries, pizza, potato chips, raw milk and cheese, you name it. Whatever floats your boat, baby.

Sounds kinda good, eh?

Yeah, I was IN! Hello pain au chocolat!

My Progress on The Four Hour Body

It’s been five weeks now that I’ve been on The 4-Hour Body… and I’ve officially lost 7 pounds.

Actually, I lost 7 pounds as of the fourth week. Then my mom came into town and I cheated. A lot. Dessert every night.

And then I gained back 2 pounds. But I’m back on the wagon and I expect by the end of this week, I will be back to 7 pounds down.

My Thoughts on The Four Hour Body

I really, really like this diet. Here’s why:

1. It’s do-able. During the week, I’m busy. I work a lot, and then chase after my daughter in the evenings. I don’t think about food too much during the week. I just need to get some breakfast into everyone, I need an easy lunch and then get dinner on the table.

Saturdays we get to relax and enjoy the Binge Day — and I allow myself unlimited raw milk, cheese, pizza, potato chips (the healthy kind for Good Health Potato Chips), and pain au chocolate.

The Binge Day helps psychologically, but it also helps physiologically. It tells your body, “Hey, you’re not starving. We’re not dieting. Let’s go burn some fat!”

2. It’s fun. Did I mention the Binge Day?

3. It’s nutrient-dense. OK, so you noticed I don’t get to eat dairy (except for the occasional cottage cheese, and on binge days).

You might be worried that this diet is not very nutritious. But you would be wrong. I eat just as well (and maybe even better) on this diet than I normally do.

I’m eating plenty of healthy fats like butter and coconut oil. And my meals consist of mostly meat and fish and eggs. I even eat liverwurst, salmon roe and natto on this diet.

I don’t eat any grains 6 days a week. I’m also eating a lot more fermented foods. And yes, I’m still getting my fermented foods, my cod liver oil and butter oil.

4. It works. 7 pounds in 4 weeks. And I’ve gone down 2 dress sizes.

With one day a week when I get to eat anything I want. And hardly any exercise.

Did I mention I’m not really exercising? And I’m cheating on the 2 glasses of wine rule. I would probably be losing more weight if I wasn’t so “European” about the way I drink wine in the evening. ;-)

Summation

Need I say more?

Yes, I think I shall.

Tim Ferriss, you had me at The 4-Hour Workweek. You didn’t need to do The 4-Hour Body — I was already a lifelong fan. But now you’ve turned me into a zealot.

So stop already, please. I don’t want to have to start the Church of Tim Ferriss. But if you keep writing books like this, I will do it.

PostScript

I have not even scratched the surface of this book. Please don’t take this post as a complete review of the book because it’s not meant to be that. There’s a lot more to the book that I haven’t even begun to explore.

In fact, I haven’t even read most of the book. But you don’t need to.

Ferriss says you should use it as a “choose your own adventure” book. If you want to lose weight, read that part. Want to gain muscle or sleep better? Focus on that.

And I haven’t even gotten into the other bits of the fat loss part of the book — like how you can use ice packs once per day to vastly speed up your weight loss (yeah, I’ve got an ice pack on my back as I write this).

Want to Learn More About The Four Hour Body?

Click here to order the book.

Click here to visit Tim Ferriss’s blog.

Share Your Results & Questions in the Comments

Are you doing The 4-Hour Body … or 4HB, as we like to call it on Facebook. If you want to more about my Four Hour Body journey, be sure to like me on Facebook — I post about it a lot on there…

How are you liking it? What are your results? Please share in the comments below.

If you’re not doing it and you are curious, ask questions below!

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{ 187 comments… read them below or add one }

Shannon April 21, 2011 at 11:25 AM

Do you take the supplements he recommends? After reading the book it seems like he pushed them pretty hard.

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cheeseslave April 21, 2011 at 3:56 PM

Yes I do take the supplements. I forgot to mention that.

He does not earn anything off of them though — I bought them at Vitamin Shoppe.

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FarmerKimberly July 10, 2011 at 8:30 AM

I don’t like the supplement idea at all (I am not referring to this diet in particular, I am saying in general). It seems that “supplement” means you are not getting something you need naturally. It seems to me that if one is eating enough of the right kind of foods, one shouldn’t need to take supplements. Just 2 cents from someone who is not eating enough of the right kind of foods or maybe too much of the wrong kinds of foods.

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Jenni August 2, 2011 at 8:29 PM

The great thing about this diet though is that he gives the natural dietary way to get the nutrients in the supplements as well. Like he tells you how much green tea you would need to drink for the equivalent amt. of green tea extract he recommends. Same with allicin. He tells you how much garlic you need to consume to get the same effect as an allicin supplement in pill form (I think … I confess that I actually don’t remember if he included that particular quantity). But I really liked that he included a whole foods option for as many nutrient supplements as possible.

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Lovelyn April 21, 2011 at 11:34 AM

Interesting. I’d actually read some bad reviews of this book, but after reading about your success using his methods maybe I’ll check it out.

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Kris @ Attainable Sustainable April 21, 2011 at 1:48 PM

Thanks for this. I’ve been reading about this plan and *definitely need to lose some weight. This does sound doable!

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K April 21, 2011 at 1:50 PM

I’m doing GAPS right now to heal (for 6 months, I’m done in September). If I feel good enough by then I may try this diet to finish off my weight loss. If not, I’ll continue with GAPS until I do feel ready and I’ll try this out. I like the idea of not working out like crazy such as on P90X. I’d rather run for fun, train for a 10k and do yoga and pilates!

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cheeseslave April 21, 2011 at 3:57 PM

I think this diet is *extremely* compatible with GAPS.

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Jo April 21, 2011 at 1:55 PM

This diet sounds great. I do want to mention that there’s a lot of evidence that drinking more than 1 glass of wine (or other alcohol) a day greatly raises women’s risk of breast cancer. Even one drink per day increases the risk by 9%. This hasn’t gotten a lot of press, but I think we should all be aware of it and make our choices accordingly.

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cheeseslave April 21, 2011 at 4:07 PM

There’s a lot of evidence showing that lack of iodine causes breast cancer. The Japanese have a very low rate of breast cancer and they eat lots of iodine in the form of bonito broth, seaweed and seafood.

The body stores toxins and heavy metals in fatty tissue. The body is trying to sequester the toxins. I think this is why tumors are created. Iodine naturally helps the body detoxify.

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Pattie April 21, 2011 at 2:00 PM

My husband and I are on the 4 Hour Body since December and my daughter has been on GAPS since last year. My husband and I have lost significant weight and with us both working, the workouts are super easy to work in. We’re loving this diet!!!

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cheeseslave April 21, 2011 at 4:08 PM

Hooray! That’s great, Pattie!

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Joanna April 21, 2011 at 2:00 PM

You had me at “wine.” I’m ordering the book! :)

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cheeseslave April 21, 2011 at 4:08 PM

LOL!

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Tim Huntley April 21, 2011 at 2:01 PM

From what I have seen, P90X is really challenging. If you are still open to the exercise piece, you may want to look at Mark Sisson’s Primal Blueprint for Fitness. It is just a few bodyweight exercises (pushups, air squats, holding plank position, etc) 2 times per week.

…Tim

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cheeseslave April 21, 2011 at 4:10 PM

I was really enjoying riding my bike. I drive my daughter to daycare on the bike. I enjoy it.

I haven’t done it in the past few weeks because I’m busy launching my new class — and the weather wasn’t so great lately.

I’ll get back to it soon. and I’m also thinking about getting kettlebells.

Oh, and Tim Ferriss does have some exercises in his book — just haven’t gotten around to those yet.

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Lucie April 22, 2011 at 4:16 PM

Keep reading (pages 164 – 180) and get a kettlebell today. I have never seen quicker results in my life with such a mimimal time investment. I added 2-3 days a week of kettlebell swings, the 2 glute exercises and 3 ab exercises (from the book) and I have seen amazing results.

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Michelle June 15, 2011 at 9:58 AM

Hi Lucie,
Can you please tell me more about your results with the kettleball swings?! I’ve been doing them for a couple weeks now and don’t see much. I made the mistake of bringing my husband with me to the gym the other day and he’s convinced the exercises I’m doing [kettleball swings, cat vomit & myotatic crunches, glute raises, dog flyers] will never work the way I want them too. As much as I’d like to lose 10-15 lbs, I’m more concerned with how my clothes fit and arms look. If the scale stays the same but I can fit in certain clothes and feel comfortable wearing sleeveless tops, I’m very OK with that.

How many kettleballs swings are you doing each workout? How many lbs?

Thanks!!

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Tiffany April 21, 2011 at 2:13 PM

So I have been following you on facebook and that is where I first learned about the 4HB. I borrowed the book from the library and I am not sure about the diet! I am not a morning eggs kinda girl. I have given them up over 3 years ago when I was pregnant – whenever I eat them I get a tummy ache. i have switched to pastured eggs and it is helping. Last night we had egg sandwiches and no reaction but I am not ready to have eggs first thing in the morning – I gotta admit I love my breakfast ceral (I know bad) and I also am enjoying oatmeal or steel cut oats and how on earth do I give up fruit? I eat 2 or 3 pieces a day!

What advice do you have for me? I am thinking about doing this but keeping my normal breakfast. I do also workout a lot. I work full time and use my lunch hour to get a 3 to 5 mile run in.

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cheeseslave April 21, 2011 at 4:14 PM

The tummyache may be due to the fact that most chickens that are not pastured are fed soy. You may be reacting to the soy.

I had no problem giving up cereal or fruit. I don’t miss either one.

I really don’t think it’s a good idea to just eat cereal for breakfast — even oatmeal. Julia Ross, author of The Mood Cure, says we should eat 20-30 grams of protein at every meal. Tim Ferriss recommends the same thing. Tim is recommending it for weight loss and Julia is recommending it to overcome depression, anxiety and other issues.

I also think breakfast is the most important meal of the day.

I think maybe you should try some more egg dishes… you could also eat meat for breakfast.

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Cara April 21, 2011 at 5:57 PM

I love it when findings cross paths- 4HB does this for weight loss, GAPS for gut and mental health, Mood Cure for mood. If this many people are coming up with similar solutions, it’s bound to be something looking into, right? :)

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Deana April 21, 2011 at 4:48 PM

This was by far the hardest thing for me to change when I started down this path. I was a coffee and carbs for breakfast gal and the thought of eggs…bleh. But once I stopped eating gluten, I was so. bloody. hungry. that I was able to force down an omelet and pretty soon, I was craving a big protein-y breakfast. You just have to decide to do it and do it.

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cheeseslave April 21, 2011 at 5:12 PM

@Deana I think you’re right. Carbs for breakfast is one of the worst things you can do to yourself. We eat the carbs and starch or fruit, and we burn out by 10 am. Protein and fat is where it’s at — especially for breakfast.

Also I think you need the coffee more if you are skipping protein at breakfast. I quit coffee last year and I don’t need it at all anymore — but now I MUST have my eggs!

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Anali April 21, 2011 at 5:49 PM

This might be considered a little bit off topic, but I used to get queasy and have a tummy ache everytime I ate eggs, sometimes if it was accompanied by others things, like say in a sandwich, I’d be fine. But most of the time not. I found out through a naturopath that I was sensitive to protein(eggs are mostly protein) and she helped me get over the sensitivity. :)

I can eat eggs whenever I want now. Just thought I’d mention it.

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bonnie July 4, 2011 at 1:01 PM

Nina Planck says that egg whites have a protein called avidin that is difficult for some to digest, if the protein is left intact. Most avidin is denatured (no longer intact) in a fried or scrambled egg, whereas most is left intact in a gently poached egg. Avidin can also block biotin absorption.

It might be worth trying eggs prepared a couple different ways, making sure the white gets really cooked (you could even drop the yolk into the pan a minute later than the white, if you want to leave the yolk’s omega-3′s intact).

Also, make sure you’re not cooking in a grain or seed oil on high heat, because rancid oil will make anybody’s tummy grumble.

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Kelly the Kitchen Kop April 21, 2011 at 2:17 PM

Wow, I didn’t know he was familiar with Weston A. Price and that he even mentions Green Pasture FCLO! To have someone “mainstream” mention WAP and CLO is HUUUUUGE for the Real Food movement!

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Maggie @ Maggie's Nest April 21, 2011 at 4:29 PM

Holla! Anything that puts WAP wisdom more in the mainstream gets a big ol’ thumbs up from me.

I’ve been skeptically eyeing this book for a while, and now I read your post and boom – all of a sudden it’s on my Amazon wish list. Amazing how that happens. (I just started GAPS, though, and my body is angry with me at anything other than Intro Stage 1 right now, so it’ll probably be a good long while before I can have a cheat day like the one you describe – but a girl can dream!) In the meantime I think I’ll be picking up The 4-Hour Workweek – hopefully there’s no dietary restriction in that book! :)

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cheeseslave April 21, 2011 at 5:13 PM

@Maggie Hang in there! GAPS will pay off. It’s so awesome the miracles people experience by healing the gut!

The Four-hour Workweek is amazing! You will love it!

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Jessica April 21, 2011 at 8:35 PM

Do you follow Baden’s blog http://www.gapsguide.com ? She is going through the intro herself right now and blogging it. Both her and Natasha say don’t stay on one phase too long. I know the temptation though. I feel amazing on stage 1, just can’t stick with it for long though or i go crazy.

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Debbie April 21, 2011 at 2:29 PM

Nice job girl! We still need to get to Animal, on your cheat day of course because you must eat the Tres Leche cake.. O M G heaven on a plate. :) deb

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cheeseslave April 21, 2011 at 5:14 PM

OK when!!??!!!

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Andrea April 21, 2011 at 3:10 PM

Ann Marie, I have a couple questions for you. I remember your posts about adrenal fatigue (which I am currently trying to heal) and I was wondering if you are completely over it. According to Dr. Bruce Rind’s article on the WAP site, adrenal fatigue can cause weight gain or inability to lose weight. I have been on GAPS 3 months and I have actually gained weight. I think it’s my adrenal fatigue because it’s the famous adrenal belly fat. Would you recommend this diet for someone with adrenal fatigue. Like you, I’ve always been thin, but I have 15 pounds that won’t come off since the last baby (18 months ago!) and I am tired of squeezin in my clothes!

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cheeseslave April 21, 2011 at 5:20 PM

Hi, Andrea

I really feel like I am over it. I’m not tired anymore, am completely off coffee, and I jump out of bed like a spring every morning at 6 am! And I have energy to spare all day long.

Today I got up at 6, worked for a while, ran over to the grocery store to get food for my recipes, then shot cooking videos all day long until 5 pm. I only sat down for about 15 minutes once during the day. And I still feel full of energy.

I don’t think this is actually a bad diet for someone with adrenal fatigue. It’s VERY similar to GAPS.

You could do a GAPS version of 4 Hour Body:

Cut out black beans and pinto beans and ONLY eat lentils and navy beans. Cut out the honey and fruit.
Eat nuts in strict moderation.

And for your binge day, just eat the things you crave but are still allowed on GAPS — like coconut milk ice cream and other sweets made with honey.

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Andrea April 23, 2011 at 6:14 AM

Thanks! That;s a great idea. I’m off to purchase this book on Amazon!

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Lauren Grosz April 23, 2011 at 7:02 PM

AnnMarie, I decided to quit coffee in Jan. after reading about your experience giving it up. For 6 weeks I was coffee free, but started gaining weight! I gained 7 lbs and even though I’m drinking coffee again I still haven’t lost it. I’m so frustrated. How I’d love to jump out of bed and have the kind of days you’re having. Any thoughts?

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D. April 21, 2011 at 3:15 PM

I guess hCG is all the rage now. People are losing a pound a day. Dr. Mercola had a whole write up on it at his site recently. I read some of the testimonials and they are claiming it helps with glucose levels, thyroid issues and other stuff too, if I remember right. It IS a hormone (of pregnancy), though. But I can understand where it would work because I never felt better in my life than when I was pregnant.

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cheeseslave April 21, 2011 at 5:22 PM

Interesting! I have not read much about it yet.

I can’t say I felt good when I was pregnant. :-)

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Jennifer R. April 21, 2011 at 6:58 PM

I did the hcg diet about 2 years ago — lost 20 pounds, but have since gained it all back and more. It is super strict — lasts for 3 weeks — limited to 500 calories a day. I was not hungry due to the hcg that i was taking. Felt great while on it, but it is sooo limited in what you eat that it was tough. I would not do it again, but that’s just me. :)

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D. April 25, 2011 at 10:19 AM

There are different phases to the hCG diet, I am told. You are not supposed to stay on the phase 1 (restrictive) part unless you feel 100% and perform 100%. Otherwise you are to switch to the next level. I have never tried this “diet” so cannot personally comment. A lot of the people leaving testimonials at Dr. Mercola’s page say they haven’t put any of the weight back on, except a pound or two maybe. Otherwise, all have had success in keeping it off. That’s amazing, which is why it caught my eye because I have diabetic friends who could really benefit from the weight loss. Also, even at losing 1 pound each day, this apparently isn’t harmful. I still have my doubts about the whole thing, but am waiting to see more testimonials of people who are on it long-term.

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Bebe April 26, 2011 at 11:07 PM

I did the HCG diet last year, in three rounds from April to August. I don’t know of any different phases other than the diet and maintenance, which is just regular eating and weighing. It is NOT a long-term diet.

The whole draw for me is that it is supposed to reset the hypothalamus. It is very restrictive WHILE you are doing the diet but when you finish you should be able to eat normally (although you are encouraged to really watch sugar and refined carbohydrate intake). I was certainly no poster child for the protocol but I did manage to lose thirty pounds that I have kept off, with about a five pound fluctuation either way. I have two friends who were more successful, but also had more weight to lose. One lost 75# and the other lost 105#, and they’ve both kept it off for at least six months… pretty fabulous! My yoga teacher also used it to lose the last few pounds that would not come off for her even though she is extremely fit and strong. She was competing with other fitness instructors and wanted that last edge. Her mother is a chiropractor and she also lost a significant amount of weight with HCG and continues to hold support group meetings for others doing the protocol. Every one of these women got the results they were looking for AND maintained their health while doing it. The bottom line for me is this: HCG worked when nothing else had. Plus, while I was doing it I had fabulous skin, hair and nails, just like I did during pregnancy. A sure sign my body WAS being nourished!

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D. April 27, 2011 at 7:38 AM

Bebe, as I said I’m not now, nor will I ever be, on a diet. I don’t know about the phases from the hCG program I just know there’s an induction type phase and then you go up another step to one more phase, for sure. After that, I don’t know what happens because I didn’t care enough to explore the whole thing.

May I ask you a question, out of curiosity? If the hCG diet worked so well for you and your friends, why are you now using THIS 4 hour diet? I mean, if you felt healthy and good on the hCG diet, are you using this 4 hr diet because the hCG was too restrictive or too expensive or what?

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Bebe April 27, 2011 at 9:43 AM

HCG is a short term, very restrictive diet, meant to be used and moved on from. There is zero fat allowed so it is obviously not a healthy diet without the HCG to liberate fat from your own body. I may do it again in the future but I wanted to try something different and easier to incorporate into an active family life where I am responsible for the bulk of providing nourishment, and the 4HB is very compatible with GAPS, WAP, etc… therefore easier to work into regular life for me. I am 53 years old, with 7 children, 4 grandchildren and an additional 30 lbs to lose… or not. I am content with my body as is but ideally would like to lose this weight just for the lightening of the load on my joints and “incredible lightness of being”, if you get my drift.
I could see myself eating a modified 4HB diet forever, I can feed my husband and children the exact same thing I am eating plus a little extra (like sweet potatoes or coconut pancakes or whatever).
I also REALLY like Tim’s exercises and emphasis on the 80/20 principle. All in all the 4HB is very balanced and doable.

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tessag July 5, 2011 at 7:00 AM

I also did one round of hcg last year. Lost 25lbs and only gained back 5. I think, for me, I really have to be mentally prepared and motivated to do this short term diet. I tried to do a second round 2 times and failed…I wasn’t ready. I may try it again in the fall.

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jamie April 21, 2011 at 3:49 PM

I too have adrenal issues and wondered how your adrenal boosting vitamin regiment was going. I ordered the book from my local library and am on a LONG waiting list. Can you be more detailed about the diet so I can begin before my library book becomes available?

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cheeseslave April 21, 2011 at 5:24 PM

@Jamie See my comment above to Andrea. I really feel like my adrenals are doing GREAT! I really think finally quitting coffee must have played a huge role in how much better I feel — since I’ve seen a marked increase in how much better I feel since I gave up coffee last summer. It was probably the single best thing I did to help my adrenals.

I’m not sure if he covers it in the sample chapter but you can get that here:

http://www.fourhourworkweek.com/blog/2010/12/06/four-hour-body-review/

If not, google it! There are lots of blog posts and articles out there in which people describe the diet in more detail.

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hobby baker April 21, 2011 at 3:52 PM

I had originally shunned the book due to mixed reviews, but got it after your glowing reports. It’s actually pretty similar to the Metabolism Miracle phase one as well, though that allows dairy. I lost 40 pounds on that but had regained some over the past year and couldn’t get it to come off again. In desperation I decided to try 4HB. I have been on it since Apr 10, so a week and a half. Results: down 9.5 pounds, down ¾” in each thigh, down ½” in each arm, down only ¼” in waist. I have not been doing the supplements. I have been doing ice water in the am and cold packs at night. And I’ve just been doing short sets of air squats and chest presses on the stairs when I think about it. I wonder if the kettlebells would help the waist, but they’re so bloody expensive. $45-60 for a single 20lb bell?? I can do without. So far though, extremely happy with results.

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cheeseslave April 21, 2011 at 5:26 PM

That’s wonderful!

I don’t always remember my supplements. I take them when I remember.

I need to get better about the ice water. I’m good about the ice pack but I do not like drinking ice water, plus we never have enough ice in the ice maker!

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Natalie April 21, 2011 at 6:11 PM

OK I hate ice packs and being cold, period. What does this have to do with the diet? Could I omit it? Thanks for sharing about this. I am very interested.

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hobby baker April 22, 2011 at 10:34 AM

It’s basically a thermogenic booster to seriously oversimplify. It stimulates a specific fat (BAT – brown adipose tissue) to burn fat and glucose as heat. I can’t do the cold showers, don’t even like cool ones though I can get through it, but the ice water (with lime juice) and the gel ice packs I have no problem doing.

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Bebe April 21, 2011 at 4:28 PM

Gosh, this is one of my favorite subjects right now! I started 4HB back in March but didn’t have my kettlebell yet and my local sporting goods store was out of stock on the twenty pounder. Then along came April and I realized I was in a mine field… three of my kids’ birthdays, two of my grandsons’ birthdays and a friend’s luau/birthday party for her mom (coming up this weekend!). No way would I succeed if I attempted ANY new thing!
So, I am just doing damage control till May. I just started your class and want to get my family going on GAPS in May and combine it with 4HB as best I can.
The store had no idea when they would be getting anymore 20lb kettlebells in so I gave up and ordered off Amazon. Can you believe the luxury of free shipping on weights?
I used it for the first time yesterday and I am hooked! For those who think they will just try to limp along without their kettlebell because it’s fairly spendy, do yourself a favor and indulge just this once. I could feel so many different sets of muscles come into play with just this one powerful exercise. Seriously. I can’t wait to see THESE results.
I’ll get back to you next month after I have taken before and after measurements, am back on the diet (which I do really like), weighed myself and been doing my kettlebell swings and planks, plus maybe a couple others too. I know this is going to be great!

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cheeseslave April 21, 2011 at 5:28 PM

@Bebe

I really should just order my kettlebell on Amazon too. Let’s face it — I’m never going to find the time to make it over to the sports store!

I think it’s TOTALLY feasible to combine GAPS with 4HB. They are so similar! See my comment above to Andrea.

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Bebe April 21, 2011 at 6:45 PM

I can feel the muscles, in my butt, inner thighs, arms and abdomen, that were worked with the kettlebell. I have never done ONE exercise that worked all those areas at the same time! I’m going to include the planks (preserving the hourglass, you know!), the myotatic crunch and cat vomit, plus the hip flexor stretch. Still not much of a commitment. ;)

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tessag July 5, 2011 at 7:03 AM

There is a kettlebell class that is offered close by me…I will check that out. Thanks for sharing.

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Elise April 21, 2011 at 4:46 PM

What about kombucha and water kefir on the 4HB diet? We drink one of these at every meal.

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cheeseslave April 21, 2011 at 5:29 PM

He advises that we just drink water. We are supposed to avoid caloric drinks. Instead, I eat fermented salsa and sauerkraut and kimchi, and use fermented mayo, etc.

It’s just temporary — after I lose weight, I’ll go back to kombucha. And I drink it on cheat days.

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Bebe April 21, 2011 at 6:24 PM

Tim drinks kombucha and included it in one of his samlpe menus that he tried while checking his glycemic load! I would give up my kombucha no more than I would give up my red wine! My doc said up to 16oz kombucha was fine even when I was doing HCG, and that is a severely calorie restricted regimen. I

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tessag July 5, 2011 at 7:05 AM

Ooo…good to know kombucha is ok with hcg! that’s a plus!

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Jenny April 21, 2011 at 4:56 PM

I’m going to give it a shot – been loving watching you and Jenn Campus’s posts on 4HB food. :)

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Bobby Khan April 21, 2011 at 5:17 PM

Intresting…

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WholesomeGal April 21, 2011 at 5:58 PM

Well he honestly first caught my attention because he’s really cute. But after researching him a little, I’m intrigued to try. My only problem is….I need my 2 cappuccinos in the mornings!! So I don’t know. I can cut out all other dairy no problem, but not my glorified morning ritual.

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Bebe April 21, 2011 at 6:36 PM

That’s what I thought too but I did it and I really do feel better and have more energy without the caffeine and while I do miss the ritual and flavor/texture of my morning cappuccinos, I honestly found that I feel better without the milk too.
I started by switching to decaf but still making cappuccinos. I used an adaptogenic herb blend (or simply rhodiola) to give me adrenal building energy while replacing the adrenal depleting energy (temporary, though it is) from caffeine.
Then while I was doing HCG and dairy was off limits, I just switched to decaf Americanos. Now, whenever I DO splurge on a cappuccino, totally o.k. on your cheat day!, I actually feel pretty yucky afterward and it is not worth it.
It can be done. The ritual part is the hardest to get past but the addiction part is real and cannot be denied. It’s just not good for you. At all.
Just start a new ritual: call it “I love my body more than I love that cappuccinno”!

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WholesomeGal April 21, 2011 at 7:01 PM

I agree…it’s definitely a ritual thing and I’m addicted to the whole thing in it’s entirety: the smell, the sitting while I work with it in my hand, the taste. Maybe I’ll switch to 1 decaf 1 regular, then to only 1 decaf a day, then to 1 every other day…and so on until I’m off!

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Bebe April 22, 2011 at 9:32 AM

I used to mix the decaf beans with regular. At first half and half, then 3/4 decaf, then all decaf. You should really check out adaptogenic herbs (rhodiola is my favorite but they also include ginseng, eleuthero, gynostemma, ashwaganda, etc…). I still take mine every morning!
The perfect foam of a cappuccino has no substitute though so that’s where I had to pull up my big girl panties and just do it.
I am hoping that after GAPS healing I will be able to enjoy a cappuccino again without the residual bloating and gas that accompanies the milk consumption for me now.
Good luck to you… I know you can do it!

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Betty August 12, 2011 at 11:25 AM

He does say coffee with some cream is just fine. I don’t why cream is okay over regular milk, but I find that after a few days I’m not looking forward to my coffee as much as I used to. For the ritual I ordered a cappucino the other day and just had a couple of sips. Just sitting with it in my hand and smelling that luscious scent was enough!

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tessag July 5, 2011 at 7:07 AM

Love that…”I love my body more than I love that cappuccinno”! If I don’t drink any milk for awile and then have a glass (raw) I feel awful. I really hate that. I love being a raw milk drinker.

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cheeseslave April 21, 2011 at 7:25 PM
Bebe April 22, 2011 at 9:58 AM

Good post. I actually own The Mood Cure but only skimmed it, never fully figuring it out. Mental note: pull it out and READ it.
Recovering from adrenal exhaustion myself, I feel SO much better these days but 100% is still elusive. I am aiming for 100%, or better!
The book, Spent, by Frank Lipman, MD, was really helpful and that’s where I read again about rhodiola. He says it would make his top ten “if-I-were-stuck-on-a-desert-island” list! Plus, it is a beneficial herb for Type Os, which I am. I think it will always be part of my personal survival kit. ;)

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Simone April 22, 2011 at 1:49 PM

You could try an Americano with whipped cream on top. It’s the milk that’s bad, butter and cream are generally fine cause they don’t have the milk sugars or so many carbs.

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claire secker April 21, 2011 at 6:03 PM

Give. UP. Sugar…..3 little words that will change your life

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Kate September 12, 2011 at 6:20 AM

Preach it! So true….I do love that 4HB has the free day because it’s easier for me to tell myself I’m going to get to have it on Friday (my binge day) rather than not at all, but I have found that as time goes on I am just not wanting sugar as much.

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Sandrine Hahn April 21, 2011 at 6:11 PM

I am in my 7th week of GAPS and have lost 7 – 8 pounds depending on the day I weigh myself. From a size 4 to a size 2 … but, I didn’t go on it for weight loss so, I am not so inclined to leave GAPS at this stage to enjoy a “binge” day at present every 7 days, as enticing as that sounds. I am happy to read you are on your path toward achieving your weight loss goals. Do you drink the wine daily as allowed? I don’t do well with alcohol … I am not an alcoholic, recovering or otherwise but, find that I don’t sleep well and need time to “recover” after consumption. I do cook with it, re-GAPS and was okay there.

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cheeseslave April 21, 2011 at 7:27 PM

Wow, Sandrine! That’s awesome!

Four Hour Body is so similar to GAPS, there is no reason to do 4HB if you are already doing GAPS.

Yes, I do drink wine in the evenings.

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Deborah Gordon April 21, 2011 at 6:14 PM

Have you read Gary Taubes’ book, Why We Get Fat and What to Do About It? I think he’s profiled in Newsweek this week or next. The “diet” (life long eating plan) he includes from Duke University Medical Center is very similar, without the binge day. Problem with the binge, potentially, for people with disrupted metabolism (pre-diabetics) is the secretion of Insulin Growth Factors: work like insulin but last for a week instead of a few hours, secreted in response to huge abundance in food supply. Maybe one day wouldn’t do it, but I’d like to see someone out of the diabetic range before they went with the binge. ALSO, I’ve had patients doing the Duke diet with a bit of binging and had to cut it out to get the changes started.

Love your blog, think I’ll go have some cheese now.

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cheeseslave April 21, 2011 at 7:30 PM

I haven’t read Taubes’ new book yet. It’s on my list!

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Amy April 21, 2011 at 6:39 PM

I’m happy you’ve lost weight, Ann Marie but this doesn’t sound very healthy to me. Too low in carbs, which is actually hard on your adrenals in the long run. It probably feels good now because low-carb diets increase adrenalin and cortisol – it feels good until the adrenal glands get exhausted.

I feel best on the days I have all-carb breakfasts (maybe with a little fat). I don’t agree that they’re bad at all. Oatmeal (with butter and salt), toast, or just fruit – this fuels me and gives me great energy. Much better than a breakfast heavier in protein, which makes me feel more sluggish. I prefer to get my protein at lunch and dinner.

Just want to provide another viewpoint on this.

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Melissa b. April 22, 2011 at 6:21 AM

I think it totally depends on the person! I need a balance of carbs, good fat, and protein to feel good. No carbs- I feel sluggish and gross. All carbs- I feel hyper then crash. You need to find what works for you! There is a million kinds of diets out there, and they are definitley not one size fits all!

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Jenniffer April 22, 2011 at 7:52 AM

I agree!! I am doing a metabolic typing program right now and reading the book. It is based of of Weston A. Price’s research and the fact that no traditional culture actually ate the same foods. Some people need diets high in fat/protein, some people need diets higher in carbs, some people need a balance of all three! This explains why there is someone in every diet that swares by it and someone who fails miserably!! Listen to your body and how it reacts to different foods! While eating real foods of course.

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Kirsten April 21, 2011 at 6:48 PM

Day 5 here. My pants were loose this morning so I thought, “I’m gonna weigh myself!” So I did (it’s actually a really rare occurrence) and I’m down 3 lbs on the scale. I really wish I had a reliable method of body fat analysis because I’d live to know what that means in fat loss! But anyway…I’ll join your Church of Tim Ferriss and I love your blog!

4HB-on, girl!
;0)

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cheeseslave April 21, 2011 at 7:29 PM

@Kirsten

Yeah I need a good way to measure body fat too — he covers this in the book but I have not read that part yet.

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Michael April 21, 2011 at 8:46 PM

I remember reading this several years ago when it was just a blog post (and probably before he discovered Chris Masterjohn and Weston Price) and thought, “how interesting.” In many ways it is similar to Dr. Mario Pasquale’s Metabolic Diet, except you get back to back cheat days in his plan but from the various testimonials it seems to produce similar results.

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fred April 22, 2011 at 6:49 AM

The only word of caution I would give to anyone is to realize that Tim is very young. I have been a personal trainer and elite athlete but I am now in my 40′s and know first hand that diet advice for people in my age group is different than someone Tim’s age. When I was younger I remember telling clients to basically eat like me based on their weight, BMI, etc but I could burn fat at a much higher rate than my older clients. I could go on Atkins induction and gorge and lose wight – not now, it simply does not work as well for someone my age. Same with Weston Price (I live a Weston Price Diet) – I eat butter, lard, and am not scared of fat, but cannot eat it and lose weight without some restrictions that are more restrictive according to my age. Just my 2 cents – I have read the book and do like it.

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tessag July 5, 2011 at 7:12 AM

I agree, everyone is different. I have been following EAT FAT LOSE FAT with little success with weight loss. I am just stuck where I am and have been for awile no matter how I change my eating. I think my body wants some hard core exercise…something I do very little of. Starting is the hardest part!

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JustSayin May 1, 2012 at 8:29 AM

He’s actually 35.

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Amy April 22, 2011 at 8:04 AM

Ann Marie, how were you eating when you were thin? Why not go back to that, just with healthier versions of the food (i.e., whole wheat sourdough bread instead of white bread, raw milk instead of skim milk, rapdura or honey instead of white sugar, pastured meats instead of conventional meats). It seems to me from your blog that you eat a lot more fat now, particularly lard which is higher in PUFA than some other fats and is thought by many to be more fattening than, say, butter or coconut oil. As Fred points out, high-fat diets can be fattening to many, and maybe you would do well on a diet a bit lower in fat (which still nutrient dense). And if that was the diet you enjoyed, it’s probably more sustainable than this one.

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cheeseslave April 22, 2011 at 9:00 AM

Hi, Amy

Thanks for the suggestion but I already I tried that.

After I did P90X in Dec, I decided in January to try to eat the way I used to eat. I did that for 2 months and did not lose.

I don’t eat a lot of lard. We eat bacon and bacon grease occasionally but mostly I eat butter and coconut oil.

Really the only thing I’ve given up on this diet is grains and sweets and lots of dairy — I don’t see how I am doing any harm by cutting them out. And I do still eat them once a week.

This morning I had 2 eggs fried in butter with some lacto-fermented salsa. Last night I had Manhattan clam chowder made with fish stock and frozen clams. I think I’m eating really well and I am enjoying it.

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cheeseslave April 22, 2011 at 9:09 AM

Oh and by the way, I should mention that when I was thin, this was before the WAPF diet, my diet was not great. So it is not something I would want to go back to.

I was single and working long hours, and I skipped meals and ate a lot of crap.

I almost always skipped breakfast and instead I would have 2-3 (or more) cups of coffee with 2% milk and sometimes sugar. When I didn’t skip breakfast, I’d have a Poptart. Or I’d get an Egg McMuffin & hashbrowns at McDonald’s on the way to work.

Not kidding!

Then I’d start drinking Diet Coke which I would drink throughout the day. I had adrenal fatigue so I was tired all the time.

I’d usually postpone lunch till at least 1 but usually 2 or later. Caffeine is an appetite suppressant.

For lunch, I’d typically eat a sandwich and chips or occasionally a salad. Always with meat or cheese, and I’d get a croissant if they had it.

Dinner was typically just cheese and white flour crackers (usually Carr’s which are now made with crappy oils like soybean oil — I did not know any better) and wine. Occasionally — maybe 2 or 3 times a week — I’d go out to eat which was usually good food at better restaurants.

So, yeah, not something I would want to go back to.

And like I said, I did try doing a healthier version of this but part of my problem is ever since I got pregnant, I am really bad about eating too fast and not being able to tell when I am hungry or full. I think this is due to the fact that when I was pregnant, I was STARVING all the time and ate way more than necessary — probably b/c the food I was eating was not nutritious. I ended up gaining 50 pounds — and now I have a hard time telling when I’m full.

I think that will come back in time.

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Amy April 22, 2011 at 12:05 PM

That makes sense. I agree it doesn’t sound so healthy from a nutrient standpoint and would be difficult to adapt, and you tried that. However, you asked what harm cutting out grains and sweets can cause, so here’s what I would say: this diet is very low-carb which can cause issues in the long run (with adrenals, thyroid and blood sugar regulation, as well as rebound weight gain when you finally go back to a normal diet, which is pretty much inevitable because of human nature). I personally would encourage plenty of potatoes and fruit if you don’t want grains and sweets but it’s obviously your call. I would look very carefully into the long-term health risks of low-carb diets. They seem great at first but create issues in the long run. Also, having a one-day “binge day” doesn’t necessarily instill good eating habits – it’s very much the “restrict and binge” cycle that creates health and emotional eating issues, and is probably not great from a long-term perspective.

Obviously you’re an adult and I’m not trying to sound preachy, so apologies if I do. I just really worry about these diets and want to give the other side, particularly for other people reading this.

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Simone April 22, 2011 at 1:39 PM

I totally disagree that it’s inevitable you would return to a “normal” diet again. There are plenty of Paleo folks who are in it for the long haul, and don’t feel deprived either. My opinion is things like sweet potatoes and berries are good enough for carbs, in moderation. It’s not just the carbs themselves, but the types of carbs. Tim Ferriss obviously had to reinvent the wheel a bit in his book otherwise his diet would just be the Paleo rip-off. In my opinion, his suggestions are second rate.

Also what are your references for low-carb diets making blood sugar regulation worse? There are so many people who have been able to go off diabetes meds and reverse insulin resistance from a Paleo style diet. It’s been nothing but a blessing to me.

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Amy April 22, 2011 at 2:00 PM

Fasting blood sugar tends to go up on low-carb. It’s a well-known phenomenon. An issue is, when you’re low-carb your body has to release catacholamines (adrenalin, costisol) to raise its own blood sugar. This is all very stressful to the body in the long term. And look at Jimmy Moore’s issues with hyperinsulinemia on a low-carb diet – it certainly didn’t fix his blood sugar issues.

Here’s a good place to start on the long-term consequences of low-carb diets.
http://180degreehealth.blogspot.com/2010/02/is-low-carb-diet-counterproductive.html

I agree that sweet potatoes are absolutely enough for carbs if you eat enough of them. They’re a good starch source,

Let’s see if all these paleo folk are still on the diet in 10 years. My guess is most will not be. Time will tell. Better them than me, if they are. Carbs are yummy!

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cheeseslave April 22, 2011 at 1:56 PM

From what I have read, high carb diets can also stress the adrenals and hormones. I think it can go both ways.

This is a temporary diet for me — I’m doing it to see if I can lose this excess weight and get into a state of balance again.

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Amy April 22, 2011 at 2:07 PM

That’s the thing, it’s not a temporary thing. Low-carb diets lead to rebound weight gain like nothing else, once you go off them. It is likely to lead to UNbalance, not balance. Eating properly balanced meals (in line with what you are craving) with the three macros protein, carbs and fat are more likely to bring balance. I hope you’ll be okay. Diets are associated with one thing: long-term weight gain. There are few exceptions to this rule.

I’ve never heard of high-carb stressing the adrenals (unless maybe you’re living on all-sugar or something – that I can see). High-carb spares the adrenals from having to release cortisol and adrenaline to raise the body’s blood sugar.

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Michael April 22, 2011 at 2:17 PM

I have only read a chapter of the 4HB so I am not sure what a binge day fully entails, but in the metabolic diet the “binge” day was in reality a “reversal” day, where you completely reversed the macro-nutrient ratios, going from low-to-moderate carb during the week to high carb for one or two days on the weekend.

I can really see the advantage of such an approach for very busy people where food doesn’t dominate during the week, but it gives you a lot of leeway socially on the weekend when you are less likely to be extremely busy with work and more inclined to be in a social atmosphere.

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cheeseslave April 22, 2011 at 2:29 PM

@Michael Interesting! Yes that is basically what it is. You eat beans/meat/fish/etc for 6 days a week and then on the 7th day you eat whatever you like — which, invariably, is all the stuff you CAN’T eat during the week. Like bread and cheese and potatoes and milk, and yeah, sweets.

I find that I like to alternate between salty/savory and sweet on my binge days. We went to Disneyland the other day and I had a dill pickle, then chocolate fudge, then French Onion soup with lots of cheese and some French fries. Then back to the fudge!

Why do you think this “reversal day” works? I don’t really understand it but it does seem to work. From what I have read it’s something about helping the body know that it is not in starvation mode — it somehow kickstarts the metabolism.

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Simone April 22, 2011 at 1:42 PM

Tim mentioned in one interview that there is a school of thought out there that high-fat diets on their own are probably the best for weight loss actually, it’s the combination of fat with carbs that causes problems for most people. Eating a plate of meat or seafood with veggies and loads of healthy fat like butter or coconut oil is not going to make anyone fat! As a bonus, you’ll feel satiated and energized for most of the day from that one meal too.

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cheeseslave April 22, 2011 at 1:58 PM

Yeah, I think by cutting out the grains and sweets, I am able to load up on MORE FAT, which I am wont to do.

This is not a super low carb diet though beause I am eating beans and avocados etc.

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Joe April 22, 2011 at 10:10 AM

As far as I know, P90X is an overhyped program of torture. The problem with exercise is that you really don’t need much of it but you want to feel like you’re doing sometime which is why I think programs like P90X get so popular but really, if you just exercise once a week for 20 minutes but make those 20 minutes slow sets to complete failure then you will get toned. I did some reading on this topic and wrote about it here (http://upbuilding.wordpress.com/2011/04/05/conclusions-on-exercise/) if you’re curious.

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judee April 22, 2011 at 10:20 AM

I read your blog last night and was excited. I ran out today and bought the book.

I’ve been reading it all morning and can’t figure out what to eat.
Is there something I am missing? I saw the basic page with the basic foods he eats.
and another page that says you can have butter and olive oil but how much.
Can you use Mayo.. I really want to do this, but I am not sure I am getting it..
What page is the info about the ice packs and ice water?
Are there other things too..??

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cheeseslave April 22, 2011 at 2:00 PM

No he does not go into details about olive oil and butter and how much. Just put enough fat in the pan so the food doesn’t stick. Use common sense. He doesn’t want you getting all worked up and measuring things and counting carbs or calories.

Not sure on the page with the ice packs – I would have to look it up…

I am doing the PAGG stack which is the supplements.

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Angelle April 22, 2011 at 11:13 AM

Love the post. My husband has been on the 4 Hour Body diet for about 3 weeks and he loves it – losing inches for sure, which he’s very excited about. Funny thing is I’ve been saying no grains, no sugar to him for a while but it didn’t really click until he read Tim Ferris talking about it. Whatever works! The book is kind of crazy – all over the place, but very interesting. Good stuff – thanks for sharing!

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cheeseslave April 22, 2011 at 2:00 PM

So true! We often don’t hear things until it’s said in a particular way from a particular person!

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Pogonia April 22, 2011 at 11:23 AM

My appetite has changed since chemo and radiation and I crave most things bad. Although needing to regain some weight, it seems to be more abdominable. This, even though trying to stay WAP but with fewer grains…and using sprouted flours. Your post, and the following comments, have encouraged me to look deeper into this way of eating while continuing to heal. :)

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EieenH April 22, 2011 at 11:52 AM

This sounds interesting but I’m not understanding the part about not drinking raw milk. I really enjoy that and would have a difficult time giving it up. Would it be so bad to have only 1 glass per day?

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cheeseslave April 22, 2011 at 2:01 PM

I’m not sure. I am just trying to follow his program as closely as I can. Once I lose the weight, I’ll definitely work the raw milk back in.

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Jen April 23, 2011 at 5:50 AM

We started eating Paleo a few weeks ago with great success. Before that we were eating Paleo plus dairy. It wasn’t until I gave up dairy that I finally saw results including a huge boost in energy, clearer skin and weight loss. And, yes, it was good raw grassfed milk. I drank two glasses yesterday and felt the overall fatigue and body aches by evening. you might just give up dairy for a week or two the go back on it and see what happens. I still do butter and a bit of cream occasionally.

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D. April 22, 2011 at 12:21 PM

Most “diet” inevitably fail because they deprive you of things you need. They also deprive you of things you WANT and that can be just as bad as a little bit of indulgence. If you’re already eating a healthy diet, maybe your body is where it needs to be, weight-wise. Sometimes fitting into a little black dress becomes less important than feeling good. Look at all those models who like as if they’re from Ethiopia on their low-fat diets, and then there’s Angelina Jolie who eats steak often. She said so herself in a newspaper interview not long ago.

Those “binge days” sound like a complete recipe for disaster.

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cheeseslave April 22, 2011 at 2:03 PM

I do feel good! And I do want to fit into the black dress. I think both are possible.

I enjoy my binge days, thank you very much! And I think if I’m only eating that way one day a week, it’s fine.

I follow the 80/20 rule in life. I do not require perfection from myself or others.

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D. April 22, 2011 at 2:29 PM

No one mentioned perfection. I just meant if you feel good, that’s about all we can hope for sometimes, and maybe that’s where we should be aiming. I have never really “dieted” in my life, I eat healthy foods (WAPF style for the most part) and have eaten that way a good share of my life, and still my weight bounces all over the place by a few pounds here and there. Sometimes by as much as 10-15 pounds. Some days my little black dress fits, some days it doesn’t. I guess, for me, feeling good almost 100% of the time, and taking very few supplements, is more important in the grand scheme. The older I get, the more my needs, wants and weight changes. ;o)

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Amy April 22, 2011 at 2:12 PM

Thank you for this sanity. I couldn’t agree more. Intuitive eating is the only way.

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Amy April 22, 2011 at 2:13 PM

This was directed at D.

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Simone April 22, 2011 at 1:32 PM

I started the 4HB as outlined and I did not react well to it. By around day 5 I had serious muscle cramping in my calves, all day and all night, and my teeth had thinned out and I got my period early. Actually I got my period 3 times that month. Obviously it was doing something to my hormones and mineral levels. I did lose about 4 lbs in the first 3 days though, and about 2 inches off waist and hips the first week.

I decided to revise it a bit for myself and try again. Basically what I’m doing now is no beans, but just lots of meat and veggies, and for extra calories I’m just adding extra butter and coconut oil (instead of the beans). So it’s basically the Paleo diet. I’m feeling really awesome and lost 5 lbs the first week. I started doing the supplements (though at smaller doses then what he recommends) but I’m going to stop because from my own research I’m not convinced it’s safe, with the exception of the ALA possibly. I’m about 2.5 weeks in and I started getting a really sore throat a couple days ago, but it’s not sickness – think it’s my thyroid. Wonder if all those anti-oxidants in PAGG are a little too strong for me, feels like maybe it’s detoxing heavy metals and I don’t want to mess around with that without medical supervision… just read today that in high doses EGCG is actually a pro-oxidant, not an anti-oxidant. That could be dangerous for long term use.

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Simone April 22, 2011 at 1:33 PM

Oh, I also don’t do cheat days. I just make sure I consume enough calories for it not to have a negative effect. The binge day is pointless unless your binging on really healthy food.

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Amy April 22, 2011 at 2:09 PM

Low-carb is not good for the thyroid so that makes sense.

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cheeseslave April 22, 2011 at 2:31 PM

@Amy What is this statement based on?

There have been lots of cultures that have eaten very low carb and they didn’t have problems with thyroid disease. I’m thinking of the Inuit or the native Americans. Traditionally, they ate lots of meat and fat and not a whole lot in the way of carbs.

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Amy April 24, 2011 at 2:34 PM

It is a well-known phenomenon acknowledged by Atkins himself (which is why the ketogenic phase was supposed to be temporary only), and known by a lot of trainers as well. A ketogenic diet (which this is) suppresses the thyroid. I can’t remember the exact reason, but essentially it causes a reduction in T3. Supposedly regular carb re-feedings (i.e., your “binge day”) prevent this, but I’m not sure if it actually does or not. That’s their purpose, though, to prevent the slowing of the metabolism. Simone is not incorporating a “cheat day.”

The diet eaten by most low-carbers bears no resemblance to the Eskimo diet (unless you’re eating almost entirely seafood and dipping everything in seal oil – doubtful) so you really can’t compare the two. They ate a lot of thyroid glands of animals which probably helped protect them. So did native americans. (Although the idea that native americans were low-carb is debatable. They certainly ate squash and tubers, and they also developed corn suitable for agriculture. They ate fruit, too.)

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Winni April 25, 2011 at 7:22 PM

Amy, I think that you are confusing a Paleo diet with a no-carb or Atkins diet. Paleo can actually be high carb (once someone leans out or even for kids) since it allows for all tubers, vegetables and fruit. I am all for a no grain diet and have seen vast improvements in myself and my husband’s health. Eliminating grains, dairy and processed sugars has been nothing but a good thing for us.

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Primal Toad April 22, 2011 at 6:02 PM

Congrats on the weight loss Ann Marie! I have heard about Tim Ferris’ slow carb diet many times. It is basically paleo/primal plus legumes. I know about the cheat day and can’t agree/disgaree with it because I haven’t studied or looked into it at all.

Keep doing what you are doing and the weight will more than likely keep coming off. The 4 Hour Body is on my reading list and I may purchase it next week. Lots of great info inside!

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cheeseslave April 24, 2011 at 11:12 AM

Thanks, Todd! :-)

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Literary Mom April 23, 2011 at 9:13 AM

I read up on this diet but one of my problems with anything that leans toward low carb is that it is contrary to the cultures which have the most health and longevity – Mediterranean and Asian. Grains like pasta and rice are a big part of how they eat, and their meals are primarily accented by meat, not centered around it. This website (and there’s a cookbook that goes with it) describes what I think is probably the healthiest way to eat (though not a quick way to lose weight):

http://mediterrasian.com

The other reason I didn’t decide to try 4HB is because I truly am a slave to cheese! ;) I’m confused about he won’t let you have dairy (except on binge day) but you can have butter? Last time I checked, butter is dairy. But I guess if cottage cheese is okay, too, then he is making some exceptions. Wonder why he won’t let you have other cheeses…probably because the weight wouldn’t come off as quickly…

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cheeseslave April 24, 2011 at 11:09 AM

I think your premise that Asian and Mediterranean people are the most healthy may be flawed.

Dr. Weston Price studied cultures around the world who were extremely healthy. These included the Inuit (Eskimos) and Native Americans who ate mostly meat, fish and fat.

I think cheese is not included for the same reason as milk — the milk sugar.

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Amy April 24, 2011 at 2:59 PM

I agree with literary mom. The Japanese, Swiss and French consistently rank at the top for life expectancy. All eat a lot of carbs. As I pointed out above most people’s low-carb diets bear no resemblance to the Eskimo diet so you really cannot use that as an example, and besides Eskimos were not known for their longevity. The idea that Native Americans were low-carb is highly debatable. They ate squash, beans, tubers, fruit and corn. Try finding a nation today eating a typical low-carb diet with a high life expectancy. I have yet to see a centenarian who has followed a low-carb diet. They pretty much always advise “everything in moderation” and enjoy their food.

I cannot understand why all the WAPF’ers are going low-carb. The majority of cultures Weston A. Price studied ate lots of carbs, why focus only on the Eskimos? He healed children using diets that included foods like whole wheat bread (not even sprouted or sourdough) and fruit. Nowhere in his literature does he say a word against carbs that are unrefined.

Ann Marie, I always liked reading your blog because you seemed to have a balanced approach and true enjoyment of food. But now you aren’t even a “cheeseslave” anymore, never thought you’d give that up. I would highly recommend reading “French Women Don’t Get Fat.” It is an amazing book that teaches you the art of moderation and enjoying every food. It helped me in my recovery from an eating disorder and is a lot healthier than a “diet” approach…and I am thin today. I think it will make you happier (and slimmer) than this diet. Anyway, I know I’ve posted enough and won’t be a pest anymore. My main goal has been to provide another viewpoint since this whole WAPF universe seems to be taken over by low-carb diets.

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Pogonia April 24, 2011 at 3:36 PM

Amy, thank you for balancing out my thinking. After saying here that this diet would perhaps help me regain my health after cancer tx, I read the sample chapter, and the reviews at Amazon, and realized I needed to research this a little more deeply. I will have to get to the library and find “French Women Don’t Get Fat.” :)

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Amy April 24, 2011 at 3:44 PM

I’m so glad I could be of help. I think it’s great that you’re doing your own research, and I imagine after overcoming cancer (congratulations!!!!) it’s especially important to be careful with health/diet. Best wishes with everything.

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Literary Mom April 24, 2011 at 8:05 PM

Amy – I really liked French Women Don’t Get Fat and I have the sequel/cookbook as well, French Women for All Seasons. It’s quite compatible with the Mediterrasian Way.

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Amy April 25, 2011 at 1:48 PM

Yup, I love that one, too! It’s a lesson about how to enjoy life outside of food, too. Genius!

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cheeseslave April 25, 2011 at 9:10 AM

@Amy Please cut me some slack. I’m just trying to lose a few pounds.

I don’t know about “all” the WAPFers going low carb. And I will never give up cheese and bread. I’m just trying this diet out to see if I can lose this excess baby weight.

Only I can know what works for me personally. Weight loss is a personal journey.

I didn’t have to write this blog post. It’s difficult to write blog posts because everyone has an opinion and they are not shy about letting you know what they think.

I can’t please everyone so I’ll just keep posting what I feel and think and if you don’t agree with it, that’s fine.

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Bebe April 25, 2011 at 11:18 AM

Amen!

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Amy April 25, 2011 at 2:03 PM

Ann Marie, the only reason I’m being hard on you is, you’re not just trying to lose a few pounds. You’re posting about it in a blog that a lot of people follow. Like it or not, you’re setting an example.

I feel obligated to show the other side. So many of the WAPF blogs proclaim the glories of low-carb and people never hear about the long-term negatives, until they try the diet and learn the negative effects the hard way. My hope is that by letting people know the other side, I can help them avoid harm and not just think low-carb diets are some panacea. All I preach is common sense and moderation.

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Winni April 25, 2011 at 7:32 PM

Good for you Ann Marie! I am excited to see what happens. I heard Tim on Robb Wolf’s blog a while back and I was impressed, though not enough to add beans to my diet. I am much more inclined to trust a biochemist like Wolf and Dr. Cordain than I am to trust the opinion of people who have “researched a lot” or who are trained as nutritionists.

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Literary Mom April 26, 2011 at 7:40 PM

Biochemists don’t have any better record for longevity than the rest of us. Nor do they all agree on what constitutes a healthy diet.

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Literary Mom April 24, 2011 at 7:59 PM

The couple who wrote The Mediterrasian Way have done a lot of research as well (granted, not in the field like WP), so before dismissing it, I would at least spend some time on their website.

I read that cheese is different from milk in that its natural bacteria eats the lactose (milk sugar), converting it to lactic acid, thereby making it actually low or lactose-free.

http://charlottescheesedreams.blogspot.com/2010/11/good-news-on-lactose.html

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cheeseslave April 25, 2011 at 9:13 AM
Literary Mom April 25, 2011 at 10:05 AM

I said low in lactose OR lactose-free. That article you link definitely supports that. After further researching it, there seems to be some controversy over whether very aged cheeses can be classified as lactose-free since there are still trace amounts which can adversely affect the most sensitive people. But there are modified cheeses and yogurt cheeses which claim to be lactose free.

Btw, since it’s a new book, the jury is still out on whether or not the 4HB diet is sustainable or whether using it at first to shed weight and then going back to your regular diet will work to maintain the weight loss. Hope that it does, since I’m right there with you in wanting to shed baby weight – 3 kids and 30 pounds later! I’m just thinking that for my personality type, I need something that will be more gradual and work for the long haul, since I love food and don’t want to have to give up any food group, truth be told :)

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sara April 23, 2011 at 12:38 PM

ann marie,
how breastfeeding-friendly is 4HB? want to not be the schlub i seem to have become, but don’t want to affect supply for my 9mo. old.

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cheeseslave April 24, 2011 at 11:10 AM

I can’t see how it would affect your supply if you were eating enough and eating nutrient-dense foods.

That said, I personally would not diet while breastfeeding. Plenty of time to do it after you are done feeding your little one!

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FitHugger April 23, 2011 at 7:04 PM

Great job on your weight loss Ann Marie. I’ve been doing 4HB for a little over a month now and am down 5 pounds total. I lost quickly those first few weeks, but then hit the springtime birthday party minefield and my damage control mode couldn’t kick in enough to prevent me from gaining a few pounds back. On Monday I’ll be back on track.
How often are you eating legumes? I found I was still hungry with just my 3 eggs and salsa in the mornings so I added some beans or lentils, but found my weight loss stalled. I think I’ll add some avocado instead.
I haven’t bought any kettlebells yet because they’re very spendy and I wasn’t sure what weight to get. I’m using Tim’s homemade idea of some threaded pipes and plates and it works awesome. The workout itself is butt-kicking, and I like being able to add plates until I find out what the best kettlebell size will be for me. Now I’m doing 50 reps of 25lbs and feeling it! Keep up your great progress!

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cheeseslave April 24, 2011 at 11:11 AM

I don’t think beans would stall your weight loss. I usually only eat 1-2 eggs, not 3. I often eat it with salsa (fermented) and occasionally I will also add beans.

Just got my kettlebells yesterday!

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Shari April 24, 2011 at 6:16 AM

Why does he call it “The Four Hour Body”? I didn’t see anything in the book about four hours??

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cheeseslave April 24, 2011 at 11:04 AM

Did you read it? His exercise routine is 4 hours I believe… and his first book was called The 4 Hour Work-week so it’s also a play on that

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Shari April 25, 2011 at 9:45 AM

I had an audio version so could have missed that…

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Bebe April 25, 2011 at 11:23 AM

And let’s be sure to note that he’s NOT talking four hours of working out in a day but rather four hours in a MONTH. One hour a week!

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mishka April 24, 2011 at 7:22 AM

http://whole9life.com/2011/04/legume-manifesto/

Please check out this post!! It claims that beans are bad for you and cause your gut to leak!! I’m on board to do this diet but now I’m feeling conflicted. It seems like every food has a reason not to eat it….except kale that is! I’d be interested to hear other peoples view on this topic.

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cheeseslave April 24, 2011 at 11:04 AM

They’re just saying you shouldn’t eat beans raw. If you soak your beans overnight and cook them, it’s fine. You can also buy canned beans (which have been soaking in water in the can). Just rinse them before you cook them.

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Joe April 24, 2011 at 12:05 PM

Tell your husband he needs to read the chapter on the 15 Minute Orgasm in 4HB. If he gets the results I did it’ll make you an even bigger fan of Tim’s. My wife has never thanked me for buying a book before. ;-)

On P90x, it’s a great system, but only if you have the time for it, and only if you’re ready for it. The thing is, it’s not a weight loss program or a fitness program that’s appropriate for people who are just getting started on improving their fitness. To me that’s the biggest flaw in P90x. They market it too widely and don’t make it clear that if you don’t already have a pretty strong base to build on you’re not only going to probably bail on it, you’re likely to hurt yourself.

It’s worked great for me, but I’m a cyclist who used it for off-season training to get in shape to do endurance rides of between 50 and 100 km.

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Bebe April 25, 2011 at 11:20 AM

I was wondering when someone would mention THAT chapter! ;) Hehe…

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jamie April 25, 2011 at 12:43 PM

I too am a WAPF-er with excess baby weight to lose and have found the comments most helpful. Thank you all for speaking your mind and sharing info. What a wealth of information!

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Katy April 26, 2011 at 9:23 AM

Not a fan of Tim Ferriss at all. A lot of what he says works to a certain level, but most of his science is BS.
http://thehealthyskeptic.org/the-healthy-skeptic-podcast-episode-8
a brief review of the book around minute 40. These are 3 very smart guys. Very smart.

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xue May 1, 2011 at 6:36 PM

i bought the 4 hour body and would love to try the diet and supplements out (i’m fairly paleo now) but i’m scared of what those supplements do long term (for example PAGG stack). what do you think? thanks!

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cheeseslave May 9, 2011 at 9:44 AM

I don’t plan to do the supplements long term

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Chelsea May 8, 2011 at 6:58 PM

Ann Marie, is it difficult to get the weight off after the “cheat day?” It seems like it would undo all the hard work you put in that week? Also, to Amy, I would think this “cheat day” would restore leptin levels and keep your thyroid and other hormones working properly???

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cheeseslave May 9, 2011 at 9:44 AM

No it comes right off in a few days.

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maria May 16, 2011 at 7:05 AM

Hi AM, I did post a comment but my browser played up deleted what i’d written when I pressed submit! Just wanted to say well done, I am in the process of reading the book and think I will start the diet after my next period (thinking as he says weighing oneself within ten days of menstruation will not give a correct figure, and I want a correct start weight to begin with). I’d love to see how a day or week for you on 4HB looks. Do you cook food separately for your husband and daughter or do they eat the same things? I have an almost 3-year old and a 13 month old at home and I have a husband who will not give up his carbs!

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cheeseslave May 16, 2011 at 11:47 AM

Hi Maria

I’ll have to do a post on this, but in the meantime, if I were you, I would prepare the family meal for your husband and kids, carbs and all. Then you just eat the meat/fish and non-starchy veggies.

So for example, make them roast chicken with roasted veggies and mashed potatoes — and you just don’t eat the mashed potatoes.

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Corrie June 1, 2011 at 7:51 PM

My local Target is selling up to 20 lb kettleballs. I don’t know how they compare in price to ones from other sports stores, though.

I’ve fallen off the slow-carb wagon (just after two measly weeks!) but I’m still eating high-protein breakfasts. But it’s encouraging to find others who are having success with it, so I might have to jump back on!

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tessag July 5, 2011 at 7:15 AM

How do we know what weight of kettlebell to choose?

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Christine June 17, 2011 at 2:11 PM

Ann Marie, I just ordered the book on Amazon. Who knows when it will get here though, we have a postal strike! So, from the info. I have been able to gather here and there, I started implementing the diet this week. So my question is, after you have lost all the weight you want to lose, what do you do? Are you supposed to add carbs back in, or stay slow-carb? How do you not gain the weight back? That is what I am afraid of. Does Tim cover this in the book?

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jamie June 18, 2011 at 8:11 AM

Very disappointed so far. I have been on the diet for two weeks and following it very closely. I’m eating every meal as Tim has suggested but have only lost a half a pound.
I have also done three light workouts during the week. I started at 151 and am now at 150.5. If you have any opinions or suggestions please let me know, I’m seriously thinking of stopping feel like I’m not getting rewarded. Thanks.
Jamie

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cheeseslave June 18, 2011 at 9:02 AM

Are you doing the PAGG stack and cold treatments?

What kind of workout are you doing?

How much are you eating? Can you list what you are eating — a sample day?

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cheeseslave June 18, 2011 at 9:02 AM

Oh and are you doing the binge day once a week?

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Christine June 22, 2011 at 8:30 AM

From what I have read Tim saying as well, if you are over 30 years old, and/or have had 2 more more children, it may take up to 4 weeks to see change. So he says, don’t tell me the diet doesn’t work if you haven’t done it for at least 4-6 weeks!

I started the diet last week and did not follow it 100%. I am finding it HARD! I’ve gone low carb before but been allowed full-fat cheese and cream, of plain yogurt/kefir, and one low-sugar fruit per day. It’s much harder without those things! I only lost 1 pound last week. I am willing to give it 4 weeks, nothing else is working! :- \

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cheeseslave June 28, 2011 at 12:01 AM

Oh, interesting! I had not heard him say that.

Yes Butter Belle, it is hard for people like you and me (with names like Butter Belle & CHEESESLAVE) to cut out the dairy. But it really has been worth it.

The good news is, after I spent 3 weeks cheating on my vacation to Europe in May, I only gained back one pound. For the past week I’ve been off of 4 Hour Body — just been eating pretty normal stuff including dairy, grains, and raw milk. I am back down to 139/140 which was where I was before I went to Europe. So I haven’t gained anything. I haven’t lost either but I’m cool with that.

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Samantha August 4, 2011 at 9:11 AM

I was wondering how you have been doing on the diet. I’m glad to see that you’ve stabilized. I’m a former HCG-er that got knocked up, ended up with gestational diabetes, and gained everything back that I lost. Now I’m breastfeeding so I’m looking for something compatible. I think I’ll order the book and give it a whirl.

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FarmerKimberly July 10, 2011 at 8:35 AM

I just ordered this book. I’ll let you know how it goes.

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Bethany July 12, 2011 at 4:32 AM

Fantastic author… my husband loves his book, the four hour work week, he’s learned a lot from it.

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Bethany July 12, 2011 at 4:33 AM

I will have to pick up a copy…guessing my husband won’t object :-)

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Betty August 12, 2011 at 11:01 AM

I’m only on day 4 of the Four Hour Body, but I already feel so much healthier. I’m enjoying trying all kinds of the suggestions from different parts of the book, i.e., I’m off to give blood today, and I have been doing the ice pack on the neck trick in the evenings. I admit I had popcorn at the movie yesterday, but had grapefruit juice with it. I’m feeling much healthier already.

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Bethany September 28, 2011 at 5:33 PM

I am doing the 4 Hour Body Diet now.. and I must say, it’s not that bad! (thanks to my boyfriend’s amazing cooking skills without using forbidden foods!) One question for you: What do you do after 30 days and after reaching your weight loss goal? Do you just go back to eating moderately, trying to cut out fruits and dairy? Thanks for your help!

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Trina December 8, 2011 at 6:57 AM

He only mentions supplements if you cannot or will not eat the amount of food needed to obtain the necessary nutrients. He lists many foods that have the nutrient the supplements supply.
I have been on this diet almost 2 weeks, and have lost a net 2 lbs. I am a little discouraged, but my friends and family think the reason I have not lost much is because I don’t have much to lose.I disagree, but maybe someone else can weigh in. I am about 7-10 lbs overweight now. I lost 70lbs starting in Jan of 09 and have maintained that for over a year. I just never could reach my “goal” weight. The scale just will not break that one hurdle. Hoping after a few more weeks of this I will finally reach my ultimate goal.

Overall, loving the diet, and its easy to follow.

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Kim January 16, 2012 at 7:47 PM

My son had introduced me to the 4HB back in Oct/2011 when I began an 8 week Weight Training & Nutrition regimen. I began the Slow-Carb diet on 11/7/11 and have lost a pound of fat a week with a total loss of 13lbs to date. I started on the Last Mile on 1/2/12. Tim says in the book on pg.#151 that to have one Cheat “Meal” every seven to ten days. So with this diet you only get a Cheat “Meal” not a whole 24hrs. like the Slow/Carb right? I really miss my black beans & salsa but I will see how I do on this. I think Tim Ferriss is a phenomenal young Man who has really done his research and has factual evidence to back up his findings. Food for thought so to speak make sure you drink plenty of water & do some exercise on your “Cheat Day” it helps to not gain as much & your recovery is quicker..

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Chris April 23, 2012 at 5:07 PM

I was skeptical at first, but I have to agree, it’s effective and fairly easy.
I’ve been on it for 3 weeks and am down 8 pounds (actually was down 11 but after my binge Saturday I’m on the rebound). And trust me, I haven’t added any exercise.
Even though he says wine but no beer, it’s not 100% science: one night I had a late night snack of 4 beers and a bag of microwave popcorn and still lost 2.5lb that day :-D
The only thing I don’t care for is the policosanol, it gives me a medicine headache if I take it 3 days in a row. My target is 50lb in a year and it looks doable. Don’t think of it as a diet, but modifying your eating habits for life.

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Dino August 2, 2012 at 6:02 PM

My friend just started to experiment with ice pack, will see what his results will be. His grandma actualy made him a pocket on a T-shirt so he can put a cold gel pack in it.
It wasn’t actualy his idea, we saw “LOOSING WEIGHT WITH ICE T-SHIRT” on EBay :

http://www.ebay.com/itm/ws/eBayISAPI.dll?ViewItem&item=280933686219

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Prachi October 30, 2012 at 4:01 PM

Were you able to maintain the weigh loss? If Yes what did you do to maintain the weight loss

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cheeseslave October 30, 2012 at 6:04 PM

No – I gave up on low carb it did not work

See my posts about Matt Stone

Use the search bar on my site to look up matt stone and low carb and you’ll find them

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Eliza December 31, 2012 at 10:33 AM

Hey Ann Marie,

Thanks for this post & for all the comments from the community. I’ve been meaning to start the 4hb diet but it seems really tough for me to follow.

My current diet looks like this:

First meal: 20gms protein in 30mins of waking up
Breakfast: 2 eggs + some fruits + 1 cup tea brewed in 2% milk with 1 spoon sugar
Mid-morning: 20gms protein
Lunch: Lentils + cooked veggies + fresh homemade curd
Early evening : 20gms protein + 1 cup tea brewed in 2% milk with 1 spoon sugar
Dinner: 1 chicken breast with some steamed veggies

Now I admit that maybe I should cut down on the tea & the fruits. But fact of the matter is that I have cut my tea from 4 cups to 2 cups a day & also stopped taking the 1 cup milk i used to earlier. I have also upped my protein intake considerably & cut down on everything else.

But I still haven’t lost any weight. And i’ve been doing this for nearly 4 weeks now. Oh & i also exercise at least 2 times a week. I’m at my wits end right now. Everyone seems to be losing weight quite effortlessly on this diet.

Has anyone else in your community faced the same kind of challenges? And were they able to sustain it for a long time?

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JD August 6, 2013 at 6:26 AM

You can’t have fruit on the diet because of the sugar in it.
And same goes for the sugar in the tea.
Also, if you cut out the milk and curd I think you would start seeing results.

I would suggest drinking plain black tea or unsweetened iced tea.
You could also try egg whites instead of full eggs because the yolk has a lot of carbs.

What are you eating for all of the 20 gms protein? is it just nuts or something else?

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Jayanthi March 2, 2013 at 7:18 AM

I am on 4 hour body diet since 6months. First 45 days I lost around 8kgs.
I am still continuing this diet. But now I am not loosing anything. Please
Guide me.

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JD August 6, 2013 at 6:32 AM

It is a fat loss diet, so honestly if you don’t have much fat you probably won’t lose much weight.

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JD August 6, 2013 at 6:11 AM

I have been doing this diet for 3 weeks and I’ve lost 15 pounds so far.
I am 25 year old male. I started at 240, last weigh in I was 225.

My typical meals are
Breakfast: 3 egg whites and 1 full egg, seasoned with onion powder, black pepper, and salt. (I make this because it is very quick in the morning. I have considered making a bunch of bacon on Sunday to re-heat for breakfast throughout the week)
Lunch: Chicken and Spinach. (Again, this is for a quick lunch. I get to come home for lunch and quickly grill 2 chicken breasts and fry up some spinach leaves. I see the most weight loss when I eat this for lunch every day instead of changing up my lunch).
Dinner: I usually have some red meat or fish. Burgers without the bun or meatballs (made with chickpea flour instead of normal flour) maybe a steak or salmon. Also I found that chili is perfect for the diet, so one week I made a big pot and had 2-3 meals in leftovers.
I pretty consistently lost 5 pounds per week, but I started with a lot of fat. I expect the weight loss to start slowing down once I break past 200, but this diet has been amazing. Nothing else had been working for me, and it is a huge confidence boost to see so much weight loss each week.

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JD August 6, 2013 at 6:16 AM

Also, for dinner I have asparagus, broccoli, green beans, some other vegetable and I make black or pinto beans for dinner fried with minced onion and seasoned with garlic and ground cumin.

If i ever need a snack, I either have celery with organic peanut butter (peanuts the only ingredient) or celery with hummus. But these are foods you have to limit how much you eat, so I usually just eat 3 celery stalks worth and then stop.

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Corine Ensink September 6, 2013 at 6:57 AM

I must say that kettlebell weight loss has been the perfect thing happen to me in recent months for it really helps me getting rid of that stubborn fat.

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