r/4hourbodyslowcarb

I struggled with feeling full at the end of the day, but I never felt hungry upon waking up.

I added 16/8 intermittent fasting to the mix - it is so much easier to not overeat, it is honestly pretty huge.

My energy levels are better as well, and since I’ll just have slowcarb meals during my eating window, it makes it very easy to have quite a big caloric deficit - without hunger, without energy drops.

I’ve seen it mentioned in this sub that Tim said that if he were to recreate the protocol today, he would add intermittent fasting to it.

It was honestly the missing piece for me. I believe this can make cheat days more stable as well.

I honestly think it should be part of the protocol instead of the 30/30 rule given the data and research that’s come out since the book.

Hi, I've been on the slow carb diet a few years ago. That time I got rid of 7kg of fat in one month. Now I wanted to try it out again since it was so good, but it is not the going the same route.

I started in february with 82kgs and I've reached 74,5kgs at the beginning of the month. Since then, I have been stalling for weeks.

What my everyday diet looks like:

• Breakfast: 4 medium eggs with 2-3 tomatoes, around 1 tbsp of olive oil
• Lunch: 125g 7% fat pork, 250g of canned kidney beans, 66g of canned corn and half a packet of mexican chili seasoning, around 1/4 tbsp of olive oil
• Dinner: Same as lunch

If I don't have time for breakfast, I substitute it for a whey protein+creatine shake. (I take creatine almost every day)

I drink a lot of water and green tea so that shouldn't be a problem (I also pee almost every hour)

I train 3 times a week by the same principles as in the 4 hour body, maximum 1 hour per session.

I put a bag of frozen vegetables on my neck for half an hour before bed, 5 times a week (for cold exposure as mentioned in 4 hour body).

It has happened multiple times that I didn't go to the bathroom for 3 days. I started taking probioitics to help it, but that didn't solve my problem.

I thought that maybe the cheat days are screwing my progress so I left it out a week ago but it didn't do anything. I also thought that too much fiber might be why I don't go to the bathroom so I only ate meat, vegetables and yogurt this week but I'm still roughly at the same spot.

I have no idea what I am doing wrong. My daily intake is around 1700-1800 kcal with my basal metabolism being 1700 kcal. I am also usually taking around 4-8 thousand steps a day depending on the day.

Please help me lose the last few kgs before summer.

My info:

• Age: 23
• Sex: Male
• Height: 184 cm
• Weight: 74.5kg
• Body Fat: ~16%

So, years ago I had success with this diet and lost a considerable amount of weight easily. The scale has crept back up so I've been trying again to get back into it for the last week and I'm running into a problem - I'm exhausted and brain dead, starting about 2pm. It gets bad enough that I need to eat a piece of fruit or something to get some semblance of brainpower back and actually perform at work (thus defeating the point of the diet). I'm eating 2-3 cans of beans a day and drinking a lot of water and enough sodium. I'm not "hungry" at all but I'm mentally useless. I think I'm getting enough fats and protein, and I don't think I can eat any more beans without floating away in agony. Is it an adjustment period to lower blood sugar? Should I wait for a bit before adjusting course?

Male, 38, 6'1", 210 lb

Alright first month - 4kg down :)

Male, 180.5cm, 83 kg starting weight

After 28 days of this diet, rucking about 3x a week, and substantial caloric deficit we are at…

79.1kg! :) yay

With my current pace my progress without shedding water weight should continue with a tempo of about 600-700g of fat loss per week.

I assume it’ll vary based on muscle gain and cheat days. But if I stay disciplined especially during cheat days, I’m liking it!

My goal weight is around 73kg, which could be achievable in about a couple months.

Yay! Exciting :)

So I find that at least 2 days after cheat day my bloodsugar goes crazy, I feel hypoglycaemic, huge carb cravings, either fatigue or hunger with no apparent reason and much harder to reach satiety.

I’ve gone ham on my last cheat day got probably around 3k calories at least (normally I’m at around 1800).

My conclusion is that I need to dial it down - still have cheat day but have a more reasonable one, slowcarb dinner, and maybe some fruits and deserts and that’s it, nothing crazy (bye bye nachos).

Does anyone else have a similar experience ? Has the bloodsugar improved once you started doing your cheat day more reasonably?

Hi everyone, I posted a little over a month ago about trying to do this diet with only plant-based products. I had done the regular version 10 years prior with great results.

After my first post, someone suggested that perhaps I was just doing CICO and not the slow carb, so I tracked my daily and weekly calories for the next month, to makes sure I'm doing slow carb, and I'm sure that I am. My Sunday-Friday caloric intake, per day, is usually 2,500 calories, sometimes 3,000, and my cheat days have been 5,000-6,000, and while I do exercise, I'm 5'11" and 44, so metabolism is NOT on my side :(

Anyway, I started the diet on Sunday, April 12th, and weighed 194 lbs. On my weigh-in before cheat day on Saturday, May 9th, I weighed 184 lbs. My target is 170-175, so I feel pretty confident I can reach that by my birthday at the end of June (which was my goal). Then I go back to maintenance.

I'm eating 3 meals, 1. 30g pea protein, 2. 20g of seitan protein, 3. 25g of tofu protein.

IF I get hungry, I add a "snack" of either:
pea-protein burger:  200kcal 4c 20p
just-plant eggs:         160kcal 6c 12p

If anyone wants more info, just ask, but I was researching all over the Internet (not just reddit) and couldn't find any specific "real" people posting about this version of the diet, so I'm trying to add to the canon. I definitely think it's easier, especially if you eat out a lot, to do a non-plant version, but this one works for me!

Good luck to everyone, no matter what version you're doing! It's such a fun, effective diet!

Hello Slowcarbers

So today was day after cheat day - to my surprise I had no cravings, no hunger at all, I barely wanted to eat. I did ofc get breakfast lunch and dinner (mostly lentils with meat).

To my surprise I started getting a low mood that I only get when my bloodsugar drops too low, I thoguht id be filled with sugar from yesterday (All the cake and icecream).

So I had some more butterbeans and peppers, and it kinda helped (not 100% there but mostly there).

I should also add that my strategy for cheat day was to basically use it as workout performance booster - I pushed myself super hard during exercise since I had access to all the sugar I needed.

So my question is:

How do you combat low bloodsugar after cheat day?

Do you have an apple? Extra beans? Do you dial down the cheat day? - maaybe slowcarb dinner?

Thank you.

Edit: I just realized Tim recommends slow carb dinner on cheat days to prevent this.

My bad HAHA, all I had was ice cream and nachos (amazing combo btw).