Three years ago, almost to date, I wrote about The 4-Hour Body Expirement – Slow Carb Diet (Month 1) where I discussed the Slow Carb diet which I learned from Tim Ferriss’ The 4 Hour Body. Since then I have learned a lot about myself and the evil carbohydrate. One of the nasty things I’ve learned was that when I discovered how easy it was to shed the fat on this diet I stopped caring about it, in the back of my mind I always knew that I could just lose the extra weight in a month or two.

Well, three busy and stressful years later I found myself overweight at 185 pounds and 23.8% body fat (not quite my heaviest, but getting close). My lowest weight was 160 pounds with around 14% body fat. I’ve also discovered a lot of great resources to learn more about what specifically works and doesn’t work. To date, I am still quite happy with the research Tim Ferriss did when he was writing The 4 Hour Body. There are a few modifications to my current diet though, and I’m still seeing amazing results. Here is a snapshot of the last 31 days from a great body measurement app for the iPhone called


So, in 31 days I lost just over 10 lbs. My “goal” is 165 which is just a decent weight for me, but I suspect I’ll lose more than that over time. It feels a lot better to just have lost what I’ve lost. And I’m officially under the “overweight” line (again).

Interesting Resources

Dr. Stephen Phinney wrote a great book called, The Art and Science of Low Carbohydrate Living. Here is a great video of him describing Low Carb living.

If you haven’t seen it, you should checkout the Fat Head documentary (available to watch for free on Amazon Prime). It’s a response to that Super Size Me documentary about losing weight on fast-food. They have a pretty good YouTube channel, from time to time I send this video to people to explain why Fat doesn’t make you Fat and Carbs do!

If you’re interested, Steve Gibson also has a good resource for anyone interested in learning more about low-carb living.

Some Dietary Changes

So, what has changed about my diet? Well, I basically just track carbs now, I try to stick to under 50 grams of carbohydrates a day now. I prefer “slow” or complex carbs over simple carbs, but I do allow some simple carbs in (if I can keep it under 50 for the day). I still do the binge day, in fact, tomorrow is my binge day and we’re making the Slacker Shake (again):

We’re a chocolate/caffeine free household, so we get Mayfield’s Mini Vanilla Ice Cream Sandwiches and the shake is delicious!

This is what I’ve been eating on a typical day.

  • Breakfast – 3 scrambled eggs topped with a bit of cheddar cheese
  • Lunch – 1 low carb soft burrito (ground turkey, pickled jalapenos, black olives, mexican blend cheese, and a low carb soft taco). I like the La Banderita brand better than the Mission brand, they’re a lot softer (kind of like a burrito from Moe’s or Barberitos)
  • Mid-day snack – 1 Clementine (they’re in season), only about 10 carbs each.
  • Dinner – Pretty much the only thing that varies from day-to-day. Whatever it is, we stick to the low or slow carb routine.
  • Dessert – I generally don’t eat anything for dessert after dinner, but occasionally I get a craving. During these cravings, I’ll usually drink a diet Fanta or eat a half a cup of Carb Smart ice cream.

Since I work from home now and do not really have much time (or money) to go to the gym, I’ve started to do the Scientific 7-Minute Workout. I use the 7 Minute Workout app. I only do it once a day (usually before bed). I don’t really do it for any weight loss gain, more of a “keep my body from atrophying” attempt (since I work from home and sit in a chair all day). It’s a good workout though, and I think it’s a testament to the fact that you don’t need to workout for 60 minutes at the gym to lose weight. You can eat as much slow/low/no carb foods as you want and still shed the fat!

I’ve also discovered that there are a lot of great recipes from those Paleo people. Paleo is basically just another low-carb diet. I personally feel like the Paleo’ers are too focused on cavemanology (and sometimes misguided by what we think a caveman would do). Also, there are a lot of great resources out there from the people who follow the Atkins diet.

Basically, just stick to under 50 grams of carbs a day and the rest will work itself out. I consider Legumes to be safe as well as nuts (except peanuts). If you have any questions, leave them below!




  1. Timely lost Lew. With an ideal weight of about 165 myself I hit 200 for the first time right after Christmas. So far I’ve just been trying to eat less and exercise more which has helped me lose about 8lbs. Next I need to look at eating better. I’ve heard of paleo and low-carb alternatives but haven’t researched them yet. Looks like I’ve got a lot to learn.

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