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and eating crap. In total, I’ve spent about two years in Buenos Aires, and the female Argie diet appears to consist of little more than cappuccino, cookies and biscuits, a super-sweet caramel called dulce de leche, ice cream, and—for dinner—meat and salad with a side of pasta. Is it just fantastic genetics? I don’t think so. Several male friends have traveled with petite Argentine girlfriends, who, once in the United States or Europe, immediately put on 10–20 pounds. The reason? The girls themselves admitted it: increased portion size and increased speed of eating. The beautiful people of Buenos Aires might eat a wide spectrum of garbage calories, but they tend to do it in small bites and over a long period of time.

Slow down and smell the roses.

Make 30 minutes the minimum for a meal.

FOR FASTEST FAT-LOSS, MINIMIZE YOUR BLOOD SUGAR BUMPS ABOVE 100 TO NO MORE THAN TWO PER DAY.

I was able to sustain rapid fat-loss if I didn’t jump above 100 mg/dL more than twice daily. Fat-loss was marginally greater when I remained under 90, but this was difficult to achieve without omitting legumes and following more of a ketogenic diet. For convenience and socializing, I prefer the slow-carb approach unless I’m dieting to below 8% bodyfat.

The 100-mg/dL rule excludes binge day, where all is allowed. On nonbinge days, using fructose or semistarvation to remain under 100 mg/dL is counterproductive and considered cheating.

But how to keep yourself under 100 mg/dL if you don’t have an implant in your side?

Just follow a handful of simple rules based on the literature and my personal tracking, in addition to the basic tenets of the Slow-Carb Diet:

• Eat decent quantities of fat at each larger meal. Saturated fat is fine if meat is untreated with antibiotics and hormones.

• Spend at least 30 minutes eating lunch and dinner. Breakfasts can be smaller and thus consumed more quickly.

• Experiment with cinnamon and lemon juice just prior to or during meals.

• Use the techniques in “Damage Control” for accidental and planned binges. Keep in mind that the techniques in that chapter will help you minimize damage for about 24 hours, not much more.

TOOLS AND TRICKS:

DexCom Seven Plus (www.dexcom.com) The DexCom Seven Plus is the continuous glucose monitor I used and abused. It is an implant that gives you the approximate data of 288 fingertip blood samples per day. I found it invaluable, even as a non-diabetic.

WaveSense Jazz Glucometer (www.fourhourbody.com/jazz) This is, by orders of magnitude, the best glucometer I found. It’s small, simple to use, and incredibly consistent, as it accounts and corrects for environmental factors. For those who don’t want an implant but want an actionable glimpse of how they respond to foods, this is a great option.

Glucose Buddy (www.fourhourbody.com/app-glucose) Glucose Buddy is a free iPhone app for diabetics that allows you to manually enter and track glucose numbers, carbohydrate consumption, insulin dosages, and activities.

Juliet Mae Fine Spices & Herbs (www.julietmae.foodzie.com) This is where you can buy Juliet Mae’s delicious cinnamon. I used her sampler for all testing, which includes Cassia, Ceylon, and Saigon cinnamon.

MiR 50-Lb. Short Adjustable Weighted Vest (www.fourhourbody.com/vest) The best weighted vests in the business. This is what I almost wore through airport security. If you want a rifle butt in the head at customs, it’s the perfect choice.

End of Chapter Notes

22. Technically, interstitial fluid levels, from which the blood glucose is extrapolated.

23. GL = (GI x amount of carbohydrate in grams)/100.

24. I was looking at artificially creating food allergies and then removing them, an experiment that didn’t make it into this book.

25. If you’re ever in Mill Valley, California, go to Small Shed Flatbreads and get this dish.

26. Eaten for specific non-slow-carb reasons. See the “Sex Machine” chapter for more.

27. The reasons for this are explained in “The Slow-Carb Diet I.”

28. Or a serving of any unsweetened table dressing that amounts to the equivalent of