The 4-Hour Body_ An Uncommon Guide to Ra - Timothy Ferriss [37]
Removing even a little dairy can dramatically accelerate fat-loss, as Murph noticed:
OK, it’s been a week since taking Tim’s advice and cutting the dairy. I’m down 6 more pounds. And what’s unbelievable to me is that I wasn’t even consuming that much beforehand. Maybe a handful of cheese on my breakfast eggs, and a glass of milk per day.
Need something to flavor your coffee? If you must, use cream (not milk), but no more than two tablespoons. I opt for a few dashes of cinnamon and the occasional drops of vanilla extract.
NO FRUIT? DON’T I NEED A “BALANCED DIET”?
No.
To begin with, there is no consensus on what a “balanced diet” is. My researchers and I tried to find an official definition from the U.S. Department of Agriculture or other federal agencies, and we could not. I have not seen any evidence to suggest that fruits are necessary more than once a week on cheat day.
See “The Forbidden Fruit” sidebar in the last chapter for more.
GOD, I F*ING HATE BEANS. CAN I SUBSTITUTE SOMETHING ELSE?
Perhaps you just hate farting and not beans.
First, let’s fix that bean issue, then I’ll talk about how and when you can omit them.
Lentils seldom cause the gas problem and are my default in the legume category. For beans, purchasing organic will often fix the rumbling pants effect, and if that doesn’t work, soaking the beans in water for a few hours will help break down the offending cause: oligosaccharides. This is one of many reasons I eat canned beans and lentils, disposing of the murky juice in the can and rinsing, instead of purchasing either dry. If all else fails, add some Beano (Bean-zyme for you vegans) or epazote (available at Mexican grocery stores or online) to the beans and you’re golden.
Is it the blandness that’s the problem? That’s even easier to fix: add a little balsamic vinegar and garlic powder. I personally love hot sauce (www.cholula.com is my current favorite). Try red beans instead of black or pinto.
Perhaps it’s the beany mouth feel and texture? Try fake mashed potatoes, which slow-carber Dana explains:
Put a little olive oil in a pan … add a can of white kidney beans (or some cauliflower), mash them with a spoon or whatever you choose, add a bit of water to get the consistency you want, season with a little bit of salt, pepper, garlic powder, and some parmesan cheese if you wish … tastes awesome and cooks in no time at all!
The fake mashed potato approach also works well with simple refried beans … and don’t forget to mix the beans with something else. My breakfast is often a concoction of mixed veggies with lentils and store-bought, mayonnaise-minimal coleslaw. It’s 100 times better-tasting than the three eaten separately.
Do you really have to eat beans every meal? No. Which leads up to the rules of omission.
I do not eat beans with every meal because I eat out almost every lunch and dinner. If I’m cooking, lentils and black beans are my defaults. Outside, I’ll order extra protein and vegetables for the entrée and supplement with one or two slow-carb appetizers, such as unbreaded calamari and a salad with olive oil and vinegar. If you omit legumes in a meal, you must absolutely make a concerted effort to eat larger portions than your former higher-carb self. Remember that you’re getting fewer calories per cubic inch. Eat more than you are accustomed to.
HOLY FESTIVUS, I GAINED EIGHT POUNDS AFTER MY CHEAT DAY!
DID I UNDO ALL OF MY PROGRESS?
No, not at all. It’s common for even a 120-pound female to gain up to eight pounds of water weight after 24 hours of increased carbohydrate intake. Larger males can gain 10–20 pounds. Expect MASSIVE weight fluctuations after cheat day. Relax. It will disappear over the next 48 hours.