TODTAW The Only Diet That Actually Works

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The slow-carb diet from The 4-Hour Body is a high‑protein, low‑glycemic plan built around simple, repeatable meals of protein, legumes, and non‑starchy vegetables six days per week, plus one weekly “cheat day” when anything goes. 

Core rules

• Avoid all “white” or refined starches: no bread, pasta, rice (even brown), potatoes, tortillas, cereal, or fried foods with breading. 

• Repeat the same 3–4 simple meals, especially for breakfast and lunch, to reduce decision fatigue and keep macros consistent. 

• Do not drink calories: stick to water, unsweetened tea/coffee, and other no‑calorie drinks; small amounts of dry red wine and limited diet soda are allowed. 

What to eat

Each meal is built from three components:

• Protein: eggs, chicken, beef, pork, fish, etc. 

• Legumes: lentils, black beans, pinto beans, red beans, soybeans. 

• Vegetables: mainly non‑starchy options such as spinach, broccoli, cauliflower, asparagus, peas, and green beans; sauerkraut/kimchi are encouraged. 

Fruit and most dairy are excluded on diet days (tomatoes and limited avocado are the main exceptions). 

Meal timing and pattern

Ferriss recommends eating four meals per day, starting with a high‑protein breakfast within about an hour of waking, then spacing meals roughly four hours apart.  The emphasis is on eating enough volume of allowed foods so that snacking is usually unnecessary. 

Weekly cheat day

One day per week is a deliberate “cheat day” when you can eat any foods and quantities you want, including sugar, refined carbs, fruit, and alcohol.  This is framed as a psychological release valve and a way to blunt metabolic adaptation while still driving fat loss over the other six strict days.