The 4-Hour Body Diet Simplified.
Already simple on its own, The 4-Hour Body Diet is really not that complex. This extreme form of dieting, created by Tim Ferris, is gaining fast traction amongst individuals looking to live happier, healthier lifestyles! However, before you jump on this bandwagon, I’m telling you as Certified Nutrition Coach that you should first take a closer look.
The 4-Hour Body Diet (introduced in Ferris’s bestselling book, The 4-Hour Body) is a diet consisting primarily oflean proteins, legumes, and non-starchy vegetables. Ferris clarifies in his book that his diet is not absent of carbs, but rather the only carbs are slow-carbs. This is why the 4-Hour Body Diet is also referred to as The Slow Carb Diet.) One more key point, with this diet you’re encouraged to consume the same foods each day, as a way to take the stress and headache out of meal-planning. Are you spotting the red flags yet?
Basically, Ferris’s diet is similar to any extreme diet that encourages you to eliminate a specific food group. The enticing promise, of course, is that you too can lose a substantial amount of weight, in a relatively short period of time! But often things that seem too good to be true, most often are. So let’s take a closer look.
Foods You Are Allowed To Eat, 4-Hour Body Diet:
- Chicken
- Beef
- Fish
- Pork
- Eggs
- Legumes (black beans, pinto beans, kidney beans, soybeans, chickpeas, etc.)
- Non-starchy vegetables, such as spinach, mixed cruciferous vegetables, asparagus, peas, broccoli, green beans, lettuce, etc.
- Tomatoes
- Avocados (no more than one cup daily)
- Red wine (no more than 16oz daily …umm, well this surprised me.)
- Nuts (no more than a few daily)
- Olive oil and butter in place of cooking sprays
- Olive oil and balsamic vinegar for salad dressing
Foods You Are Not Allowed To Eat, 4-Hour Body Diet:
- Bread
- Rice
- Cereals
- Potatoes
- Pastas
- Tortillas
- Fried foods
- Anything beverage with added sugars
- Candy
- Chips
- Cake
- Pastries
- Cookies
- Anything dairy (unless it’s cottage cheese)
Pros Of The 4-Hour Body Diet.
I’m not one to immediately dismiss a new idea without looking at it in its entirety. And I make no exception with this diet! On the surface to me, it appears to closely resemble the Paleo diet. Which, definitely has its upsides. But it also has some holes that I just can’t ignore as a Health & Fitness Coach. First, let’s break down the positive aspects of following the 4-Hour Body Diet.
1. You’ll Get Lots Of Fiber!
Perhaps this little point plays a role in the weight just appearing to fall off of 4-hour dieters. (Well, that and the inherent caloric deficit you’re likely to enter while on it.) I do love that you’re encouraged to eat lots of healthy, non-starchy vegetables. The health benefits of doing so are extensive. And most people are not getting enough vegetables in their daily nutrition!
2. Junk Food Is Off Limits (Except on “Cheat Days.” More on that later…)
Okay 4-Hour Body Diet, I see you! I love that junk foods such as refined sugars, candy, chips, soda, and desserts are off the table (pun intended) when following Ferris’s guidelines. Sugar addiction is a real thing, and it’s a serious problem. Providing people with enough motivation to significantly reduce and/or eliminate it from their diets is no easy task. I could write a whole blog post on the pitfalls of regular sugary foods consumption, but another post for another day!
3. Refined, Starchy Foods Are A No-Go Too.
White bread, potatoes, and anything with added sugars aren’t allowed either. And this is something I too can get behind! But I’m not too sure about eliminating whole grains as well. Whole grains provide essential vitamins, minerals, and nutrients. It’s red flags like these that give me the impression we’re just trying to get from point A to point B without any concern of the consequence. Stay with me now, I’m going to explain this last statement in a moment.
4. You’ll Get Lots Of Protein!
Hooray for adequate protein intake. Most people are not getting enough protein on a daily basis. As I said in my nutrition article on macronutrients, Protein molecules are the building blocks of life! Proper protein consumption consisting of healthy lean proteins, can lower the risk of many diseases and even extend life expectancies. It also can help improve your metabolic rate.
5. Self Regulation & Accountability Is Encouraged.
Before we move on to look at the cons of following the 4-hour body diet, I want to point this gem out. Whenever an individual is undergoing a dietary change with the hopes of attaining a positive end result, recognition and kudos need to be given to where it’s due! Making changes to your daily habit and diet is a step outside of your comfort zone, no matter who you are. The 4-hour body diet encourages its followers to practice a newfound sense of self-regulation and accountability, to themselves. And that, I have to say, is a pretty awesome thing.
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Cons Of The 4-Hour Body Diet.
Now, this is where I’m going to set up camp. While there may be benefits to trying to follow a healthier, more intentional way of eating- the risks just don’t outweigh the benefits in my professional opinion. At least not when we’re talking about the 4-Hour Body Diet. Below you’ll find a few of the issues that I just can’t look past.
1. It’s Not Sustainable.
When considering any new “diet”, the first thing you need to ask yourself is if it’s sustainable or not. At least eight out of ten times, I would have to say that the answer you’re going to get is a hard no. Because most diets promising rapid weight loss, are not sustainable- nor are they healthy for you. A sustainable diet is something that you can see yourself doing long-term, without fear of nutritional imbalances or developing unhealthy eating patterns. The 4-Hour Body Diet requires you to eliminate major food groups. This alone makes it unsustainable in my book.
2. You’re Going To Hurt Your Mental Health.
If you’re familiar with my way of living and thinking, then you know that mental health is extremely important to me. As someone that felt stuck with depression, anxiety, and obsessive thinking as a kid and teen- I’m telling you upfront. The 4-Hour Body Diet is not good for your mental health. For one, it encourages you to go ham on cheat days. Cheat days lead to binge eating. And here’s the bottom line, okay? If you are following a diet that requires you to take cheat days in order to feel happy, fulfilled, and content- then you are on the wrong diet.
Your “diet” should consist of healthy, satisfying foods that are in alignment with your goals, lifestyle, and taste preferences. Why do people want to go on a diet? Because they want to be healthier- in body and mind. They want to feel good in their own skin. They want to avoid chronic diseases such as diabetes, hyper/hypotension, heart disease, obesity, etc. Choosing to make healthy changes to your everyday diet & nutrition is an act of self-love. The 4-Hour Body Diet does not feel like an act of self-love to me. It’s more like an empty promise of it.
3. Your Physical Health Could Suffer Too.
So maybe you feel confident and secure in your mental toughness enough, that you aren’t worried about the mental effects of the 4-Hour Body Diet. If this is you, awesome! But what about the physical effects? Eating in such a restrictive, repetitive manner means you’re bound to wind up with some nutritional balances. By the way, nutritional imbalances affect your mind as well as your body. And why do they do this? Because nutritional imbalances are a major contributor to hormonal imbalances. And hormonal imbalances can seriously mess you up in both body and mind! How many cancers & diseases do you think are a result of chronic hormonal imbalances?? I’ll tell you, a sh*t ton.
4. You’ll Get Lots Of Protein! (But that’s not always a good thing)
While I love that the 4HB diet can help many people up their protein intake, it’s not always a good thing! For those with pre-existing conditions such as kidney disease, in particular, this could have deadly effects. Additionally, there are also health risks associated with anyone taking in too much protein. Moderation, balance, and temperance are always the best I’ve found.
5. You Might Get Too Much Fiber.
Well, well, we’ve come full circle. While yes, adequate fiber is good for you- and studies have shown that most individuals don’t get enough in their daily diets… Too much of a good thing, can in fact be a bad thing. I’ve experienced this the hard way folks. Putting copious amounts of fiber into your body when your body isn’t used to it, is PAINFUL. Your stomach literally (not figuratively) feels as if it’s going to explode. Too much fiber can also cause unwanted gas, constipation, diarrhea, and major bloating. Adequate water consumption and exercise can help combat this a bit, but it’s still a good idea to just make sure you’re not overdoing it with the fiber.
Balance my friend. Remember, it’s all about balance.
Conclusion.
In conclusion, I’m going to have to say that I will not be recommending the 4-Hour Body Diet. The answers to your health, fitness, and overall wellness goals are never (I repeat, never) going to lie in some extreme fad diet craze. I’ve seen diets like these wreak absolute havoc on the lives & health of far too many friends, family members & clients. But deep down, I think we all know this. Because the best thing you can do for your body and mind is to learn healthy, sustainable, balanced eating. According to your body type, specific health concerns, lifestyle & preferences. If there’s one thing I want you to get out of this article, it’s that.
Hey! I see you working towards becoming your happiest & healthiest self, and I believe in you. If you’ve never worked with a Coach that specialized in nutrition, then today is your chance! I offer a no-strings-attached consultation for all of my coaching services, Nutrition Coaching included. Click the link below to get the ball rolling!
Click here to get started towards eating in a way that is serving your higher self! 🙂
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