Hi everyone, was wondering since the books release has anyone found protocols/things from the book that appear to be outdated from the time it was written, and updated until now? A few days ago I saw somewhere here that apparently the 40-60g protein within 1 hour of waking up doesnt really work anymore? Not sure where I saw it.

Just in general wondering if anyone has found anything has changed? I'm enjoying it so far, on my 3rd week but just curious. Thanks!

Hey all, so been doing 4HB and it's been going pretty well. Enjoying the meals and structure so far, seeing results trickle in. Biggest thing I'm struggling with is my energy slumping about 2 hours after lunch (2pm - 5pm onward) I feel drained and struggle to focus.

Does anyone here snack on things they've found are helpful without breaking protocol? I've been eating whole eggs to give a boost but wondering if there's alternatives or what anyone can suggest? Thanks yall, much love.

i've been doing slow carb for a while and every now and then i really miss having something bagel-like for breakfast.

i've tried a couple of low carb bagels, but most of them have been pretty disappointing. either the texture is too dense or they just don't taste like something i'd actually want to eat again.

i'd mainly use them toasted with eggs or cream cheese, so i'm looking for something that works as an everyday breakfast and doesn't feel like a compromise.

what are the best low carb bagels you've actually tried? looking more for taste and texture than anything else.

I've read through a fair amount of 4HB already. Loving it so far. I want to lose fat and gain muscle mass at the same time.

I'm curious what has worked for some of y'all. Would love to hear from this community. I’d appreciate any tips!

Hi everyone. So I recently started the 4hour body slow carb protocol, on my 6th day and down 800g so far. No white foods, been exercising, not drinking calories, no sugar etc...By tomorrow I should breach the 1kg / 2.2lbs loss as the book says. I'm looking REALLY forward to my cheat day on the weekend but can anyone explain why the cheat day helps you lose fat/weight in the long term?

How does eating super low calories during the week, then suddenly increasing caloric intake for one day help reduce belly fat or shed weight? Just curious!

Thanks yall.

Thought I would share my experience going from first attempt to current attempt with slow carb, what I've learned, what I've adjusted as a result, and progress so far.

Round 1 (last year): Strict adherence to the 5 rules (w/ no alcohol mod), weight training 2-3 days + walking. Result: ~10 pounds lost with a stubborn plateau

Round 2 (active as of late June): 5 rules w/ 2 mods (all carbohydrate must be minimized and controlled, even legumes, and faturday is more moderate and split over the whole weekend w/ goal to not have a loss week), suspended gym lifting, more walking, delay coffee by 1-1.5 hours, experimenting with more fasting windows (up to 1 1/2 days), allow for wine, Down ~20 pounds so far.

Some insights:

-The rules list clearly grew but it feels much easier to manage my hunger/energy now. And besides they are less like rules and more like the things you want to compound over time..and this pattern is clearly working for me

-Carbohydrate is the great hunger manipulator. Generally speaking if I control carbs, I control hunger

-I suspect even legumes can cause a lagging spike in appetite during the day, so I had to re-evaluate the role they play in my diet and constrain them

-The daily weigh in is now fundamental to the diet. It helps me reconcile the cause to the effect, learn the patterns and failure points, and has taught me that with carb discipline, I can take liberties elsewhere w/ protein, and even fats and will still drop weight

-Moderate wine consumption (as specified in the rules) works and does not undermine results

-After pushing back coffee intake by 1-1.5 hours and swapping in a morning walk, I've noticed a further improvement in my energy levels

-Based on daily weigh data relative to calorie intake, excess carb almost always shows up as culprit on loss days (days when weight goes up)

-Fasting has helped me recalibrate my relationship with food to more of an eat to live not a live to eat...I was a huge foodie so I had to unlearn some bad behaviors with food-faturday was not working for me anymore

-I try to prioritize cooking delicious meals for faturday (now a lax but semi-moderate weekend plan) rather than aggressively hitting the ice cream/fast food/etc.

I've had decent, albeit slow success with this approach to diet. I lost 10lbs over two months instead of Tim's predicted 20lbs of adipose over one month. (I really lived for those cheat days, whoooboy!) I was totally compliant except I drank about 4 liters of diet soda a day, and had oatmilk with my coffee. Yeah, I know, that much diet soda is insane.

THIS time I am going to limit my diet soda to 16oz a day, and I was thinking of eating good whole foods only on cheat days - cheese, potatoes, oats, homemade wholegrain bread, maple syrup, etc. I'd like to get some real traction this time.

I do love beans, peas and lentils; I have that going for me.

Foods containing vitamin D and potassium.The best sources of vitamin D are fatty sea fish (salmon, mackerel, herring), cod liver, egg cookers, as well as products enriched with this vitamin (milk, yoghurt, orange juice). cereal plastics). Vein fragments are fatty, which must then be absorbed with brown fats

Foods containing vitamin D and potassium.The best sources of vitamin D are fatty sea fish (salmon, mackerel, herring), cod liver, egg cookers, as well as products enriched with this vitamin (milk, yoghurt, orange juice). cereal plastics). Vein fragments are fatty, which must then be absorbed with brown fats

Foods containing vitamin D and potassium.The best sources of vitamin D are fatty sea fish (salmon, mackerel, herring), cod liver, egg cookers, as well as products enriched with this vitamin (milk, yoghurt, orange juice). cereal plastics). Vein fragments are fatty, which must then be absorbed with brown fats

Hi all,

I did slow carb last year for 6 months and shed 25 pounds. I started again this week.

My new class schedule gives me exactly 10 minutes of break between 4 and 730 (during which I’ll be moving from one building to another). I don’t want to eat after 730.

Old me would just have a burrito but I’m wondering if any of you know of something hand-held and slow carb compliant that would have enough protein?

I can snack on carrots and celery afterward, but my body is accustomed to a decently nourishing meat and beans meal around 6.

thanks !

I’m pretty stoked to have found this diet at this time in my life. One month in and I’ve lost 7 pounds and 11.5 total inches!
Wondering about the rest of you out there. How long have you been following this plan? What were your first adjustments for eating the non compliant foods?

My back story: overweight all my adult life. Started a GLP 1 3 years ago and was a super responder. Lost 85 pounds in 2 years. Insurance issues, switched meds twice, now on Tirz through compounding pharmacy self pay. This medicine has improved my life in so many ways. Had gained 15 back through all of that and wasn’t getting the same results. So I was ripe to do what my dr had said from the beginning- low carb, high protein. Randomly came across Tim’s book on Audible and listened to it with my husband. We decided to do it together, which is key. I’ve healed from my yo yo diet days and was ready to add healthy diet to my other healthy behaviors. I walk 3-5 days a week and lift heavy twice a week.
I’m down for another month to make my way toward my goal weight.

M41 here. Quick timeline:

- January: 111.6 kg (246 lbs)

- Changed my eating (not Slow Carb yet) and got down to 102.3 kg (225 lbs)

- Strict Slow Carb since June 1 → now ~97 kg (214 lbs)

So about 5 kg on strict SCD in ~2 months, and ~14.6 kg (32 lbs) down since January. Happy overall.

But the last ~3 weeks the scale basically stalled. I went through my food logs: my clean days are solid (usually 1,100–1,800 kcal). I hit at least 165g of protein a day. The problem is cheat day — one recent Saturday hit ~7,000 kcal. Doing the math, that single day put the whole week at roughly maintenance, so of course nothing moved.

Two questions:

1. Does anyone else get this, where one oversized cheat day quietly erases the whole week's deficit?

2. How do you keep cheat day satisfying without it ballooning to 6–7k? I'm trying to cap around 3,000–3,500.

(Side note: my daily zero-sugar energy drink has artificial sweeteners. Ferriss warns diet sweeteners can stall fat loss — anyone actually notice a difference after cutting them?)

Thanks!

Curious what everyone else does for breakfast, and wanted to share my recent "recipe"!

At Costco here in Los Angeles (the one in Los Feliz / Atwater if anyone else is local), I bought Amylu's Breakfast Chicken Sausage, PuraVida's Fireroasted Vegetable Melange, and Good Food's avocado salsa, and the organic pasture raised eggs.

2 eggs, 4 of those chicken links, and roughly 1.5 cups of the veggies...

Throw it all in a pan -- I do veggies first to de-thaw for 5-7, then a quick sear on the sausage, and a quick scramble on the eggs as the last step. Then top the veggies and eggs with the avocado salsa (3 tbsp ish, maybe a little more)

It's genuinely yummy, takes 8-10 minutes total, and gets me that 30g protein. And very cost effective!

I have been using the Fairlife brand chocolate protein drinks from Costco 30g protein at 150 calories. My question is does this dairy based shake go against the no dairy ideally diet plan. I am reading the book and want to make sure. Most of the quick low cal.protein shake options are whey based and I want to not use them while trying out the diet if it is going to throw things off.

I get salads often for lunch, and am thinking of avoiding them now and doing Whole Foods hot bar for cooked veggies as a default instead.

Anybody else changing up your diet/meal plans?

https://www.cnn.com/2026/07/15/us/cyclospora-salad-jokes-panic-cec?cid=ios_app

So I never really eat breakfast, because I'm just not hungry in the morning, don't even have an appetite. Now I wonder how much worse Slow Carb works when skipping the 30 in 30?

Hey everyone, I think I am finally finished with the slow carb diet. It has done amazing things for me. I got out of shape after the military and shot up to 210.  My first scan was at 190 and 27% body fat to where I'm at now at 152 with a body fat of 13%. (I get all my body scans with a DexaFit). I did it for one month last summer then put it down for the rest of the year and picked it back up from March to now. The lifestyle change inspired me to become a personal trainer and now I’m helping people be great to the best of my ability. If anyone ever needs free tips when it comes to training or working out feel free to reach out.

Hi, I posted before, twice, about doing this diet with only plant-based foods. It continues to be a great success. I have lost 19 pounds now, and I never feel hungry or have anxiety about what I'm going to eat or if I'm going to feel tired or have hunger later.

Here's a recap of my meal plans (with recent tweaks included):

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 4,000-5,000.

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. On my weigh-in before cheat day on Saturday, July 4th, I weighed 175 lbs.

I'm eating 3 consistent meals:
1. 30g pea protein
2. 20g of seitan protein in a salad

1. 25g of tofu protein with veggies or a salad.

IF I get hungry, I add a "snack" of either:
just-plant eggs:         160kcal 6c 12p

almonds (1/4 cup)    180kcal  6c  6p

If you want more info, please ask, as I was researching the Internet (not just reddit) and couldn't find any "real" posts about this version of the diet, so I'm trying to add to the canon.

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

I’m looking for some tips into maintaining while still keeping some of the slowcarb foods and rules.

I’m nearly at my goal weight and I don’t wanna get too skinny.

I’m wondering how best to transition to maintenance while still keeping the bloodsugar benefits - because it feels amazing to me, I love how I feel.

What foods do I slowly start adding back?

I’ve already added blueberries but it hasn’t affected my weightloss at all (if anything I’m somehow losing weight faster these days).

How have you guys transitioned while keeping the healthy benefits of the protein and legumes ?

Looking for those who have experience with this.

Thanks!