The 4-Hour Body_ An Uncommon Guide to Ra - Timothy Ferriss [36]
I admit I’m already bored with the meals, but the results I’m seeing so far make it a minimal concern. I add some different seasonings or light sauces to the chicken to mix it up… .
I’ve only had one cheat day so far, but am looking forward to my second one tomorrow. I may have overdid it last week, as I consumed almost 5,000 calories, where normally I’m coming in around 1,200–1,300:); Surprisingly, that huge cheat day last week didn’t set me back too far, as I was back to my pre-cheat weight by Monday morning.
I don’t like exercise, and haven’t committed to it as part of my weight loss plan, but some folks at work get me to do 30–45 minutes on a elliptical or bike a couple times a week. Not sure if that’s enough that it really has an impact or not, but at least it gets me off my butt.
I’m interested to see how the next 2 weeks go. I’m under 200 lbs for the first time in years, and my goal is 185.
SHOULD I TAKE ANY SUPPLEMENTS?
I suggest potassium, magnesium, and calcium. This diet will cause you to lose excess water, and electrolytes can go along with it.
Potassium can be consumed during meals by using a potassium- enriched salt like “Lite Salt” or, my preference, eating extra guacamole with Mexican meals. Avocadoes, the main ingredient in guacamole, contain 60% more potassium than bananas. Avocadoes also contain 75% insoluble fiber, which will help keep you regular. If you prefer pills, 99-milligram tablets with meals will do the trick.
Magnesium and calcium are easiest to consume in pill form, and 500 milligrams of magnesium taken prior to bed will also improve sleep.
If you prefer to get your electrolytes through whole foods, here are good slow-carb options, in descending order of concentration. Notice that spinach is the only item on all three lists:
Potassium (4,700 mg per day recommended for an average, healthy 25-year-old male)
1. Lima beans, cooked, 4.9 cups (1 cup = 969 mg)
2. Chard, cooked, 4.9 cups (1 cup = 961 mg)
3. Halibut, cooked, 2.6 fillets (half a fillet = 916 mg)
4. Spinach, cooked, 5.6 cups (1 cup = 839 mg)
5. Pinto beans, cooked, 6.3 cups (1 cup = 746 mg)
6. Lentils, cooked, 6.4 cups (1 cup = 731 mg)
7. Salmon, cooked, 3.4 fillets (half a fillet = 683 mg)
8. Black beans, cooked, 7.7 cups (1 cup = 611 mg)
9. Sardines, 7.9 cups (1 cup = 592 mg)
10. Mushrooms, cooked, 8.5 cups (1 cup = 555 mg)
Calcium (1,000 mg per day recommended for an average, healthy 25-year-old male)
1. Salmon with bones, 1.1 cups (1 cup = 919 mg) (great-tasting if you’re a cat)
2. Sardines with bones, 1.8 cups (1 cup = 569 mg)
3. Mackerel, canned, 2.2 cups (1 cup = 458 mg)
4. Tofu, firm, 3.6 cups (1 cup = 280 mg)
5. Collards, cooked, 3.8 cups (1 cup = 266 mg)
6. Spinach, cooked, 4.1 cups (1 cup = 245 mg)
7. Black-eyed peas, cooked, 4.7 cups (1 cup = 211 mg)
8. Turnip greens, cooked, 5.1 cups (1 cup = 197 mg)
9. Tempeh, 5.4 cups (1 cup = 184 mg)
10. Agar, dried, 5.7 cups (1 oz = 175 mg)
Magnesium (400 mg per day recommended for an average, healthy 25-year-old male)
1. Pumpkin seeds (pepitas), 2.6 oz (2 oz = 300 mg)
2. Watermelon seeds, dried, 2.8 oz (2 oz = 288 mg)
3. Peanuts, 1.6 cups (1 cup = 245 mg)
4. Halibut, cooked, 1.2 fillets (half a fillet = 170 mg)
5. Almonds, 5 oz (2 oz = 160 mg)
6. Spinach, 2.5 cups (1 cup = 157 mg)
7. Soybeans, cooked, 2.7 cups (1 cup = 148 mg)
8. Cashews, 5.5 oz (2 oz = 146 mg)
9. Pine nuts, 5.7 oz (2 oz = 140 mg)
10. Brazil nuts, 6.3 tbsp (2 tbsp = 128 mg)
NO DAIRY? REALLY? DOESN’T MILK HAVE A LOW GLYCEMIC INDEX?
It’s true that milk has a low glycemic index (GI) and a low glycemic load (GL). For the latter, whole milk clocks in at an attractive 27. Unfortunately, dairy products paradoxically have a high insulinemic response on the insulinemic index (II or InIn) scale. Researchers from Lund University in Sweden have examined this surprising finding:
Despite low glycemic