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2. Table of Contents
I. The 4-Hour Body Slow Carb Diet
II. Sample Menu
III. Recipes

3. The Four Hour Slow Carb Diet : 100 Recipes
by Sarah Smith
Smashwords Edition
Copyright 2010 Sarah Smith
The Slow Carb Diet was presented in Timothy Ferris book, "The 4-Hour Body." Timothy
Ferris does not endorse, promote, review, or warrant the accuracy of the products or
services.

4. DISCLAIMER
This is written as a source of information only. This is intended to supplement, not
substitute, the interventions of an experienced, professional healthcare practioner. The
author and the publisher disclaim any liability for any adverse effects arising the use or
application of the information contained herein.

5. I. The 4-Hour Body Slow Carb Diet
What to Eat
What Not to Eat
Slow Carb Diet Overview
The 4 Hour Body isn't a low-carb diet, but instead promotes the use of slow-carbs. These
are carbohydrates that release energy slowly to the body otherwise known as very low
glycemic index carbs like those found in legumes, green vegetables, and beans.
There are five main components to the slow carb diet found in The 4 Hour Body.

6. Dieters should avoid white foods. These are carbohydrates that are white in color such as
sugar, flour, potatoes, and rice etc. However, up to 30 minutes after a strength training
workout, dieters may consume some white foods.
Tim Ferriss recommends dieters choose several meals that they like and that work. These
meals should be eaten over and over again. The 4 Hour Body recognizes this as the most
common habit of the most successful dieters and body builders.
Avoid Calories in Beverages. The slow carb diet promotes just drinking water and allows
no alcohol with the exception of a glass of red wine.
Eliminate most fruit from the diet. Because most fruit is high in sugar it should be greatly
reduced in the slow carb diet. Tim Ferriss believes humans don't need fruit six days a
week as our ancestors did just fine without it.
The 4 Hour Body allows one cheat day a week. Dieters are encouraged to eat whatever
they want. This prevents deprivation and metabolic slowdown because of the constant
calorie restriction.
Ferriss also says no to whole grains and steel-cut oats -- which are often promoted as
healthy carbs due to their high fiber content. His rapid weight loss plan outlaws all fruit
and dairy (except cottage cheese) and involves one “all-you-can-eat day” each week.
Cottage cheese speeds fat loss, unlike other dairy products, which slow it, Ferriss writes.
eat within 30-60 minutes of waking
get at least 20g of protein per meal, especially at breakfast
drink sufficient water, especially on your “cheat” day
avoid artificial sweeteners
don’t overdo with exercise
End of this Sample book.
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