I’ve settled into the routine of “The 4-Hour Body,” just as my 30 day experi-ment finishes. I’ve decided to go one more week on the plan, but I’m ready this week to make my recommendations.
I lost only 0.8 pounds this week but I lost 1.775 inches. (I’ve lost a total of 9.15″ and 10.6 pounds over these 30 days.) So while this week’s results aren’t bad … there is a caveat: I got my period again. No, I’m not psyched that I’ve been sharing this with you, and for those of you who have kept track, yes I do have a 21-day cycle, and yes that sucks. So I’m continuing on the plan for one more week so you can get a more accurate picture of total weight loss as my weight can swing as much as four pounds during that time of the month.
The inches though are pretty cool. I bought a pair of skinny jeans and was hoping I’d fit into them by the end of February. I was wearing them yesterday and they were pretty comfy. That felt great!
I watched the “Dr. Oz” episode this past week and was floored that he endorsed parts of the diet. Dr. Oz said that he had given the book to his medical team to vet and they did. He approved of the thermogenics with the glass of ice cold water first thing in the morning and the ice packs on the back to burn brown adipose tissue. He approved of the 30 grams of protein in the morning and he approved with some hesitation the binge day including using air squats to stimulate the muscle receptors to divert calories to muscles instead of fat cells. He didn’t mention anything pro or con about the supplements. Probably safe to say this means he’d rather his viewers not go there.
I watched the episode and thought, “30 grams of protein for breakfast?” I missed that part on my initial read through, grabbed my copy, and found the passage Dr. Oz was referring too. 30 grams is a lot; it’s the equivalent of five eggs! The next morning I added an organic chicken sausage to my two eggs and headed off for the studio. When I got there, I was sweating as I had been in week one with the cold drinks. Who knew? I have to say eating that much protein has caused me a few moments of nausea but nothing I was very concerned about. A lot of burping though; I had to warn my clients!
How I Appear to the Outside World
I have to say a lot of people know that I’m doing this. They’re following along on the blog and asking for updates when I see them in real life. I’m actually pretty happy overall with the diet, but when I explain it to people they just look at me like I’m batty. “How can you live like that?” is frequently the question I get. Here’s my answer …
“I know, I should be hating this diet. I can’t tell you why it’s working, but it’s working. I don’t feel deprived, I don’t get hungry, and the weight’s coming off. I’m not questioning it too much, I’m just going with it.”
They shrug and we go on about our business.
I did the usual big three exercises that the book prescribes three times this week. Instead of doing it daily like I planned, I added in two Pilates sessions, one epic shoveling session (thank you Old Man Winter), and several treks through piles and mounds of snow normally referred to as sidewalks.
I’m so glad I’m back to my usual exercise routines; I really missed Pilates and so did my body! I did have a shift in the way I teach though because of this book. I’m throwing in more butt work for my clients, I’m doing more of the rib cage extension work (the myostatic ab exercise), and also focusing on hip flexor stretches a bit more. Everyone’s happy for the variety so it’s all good. Tim, if you’re reading this, I am giving you credit when I discuss the changes with my clients. Even some of my other instructors have picked up on it and are making little adjustments too.
OK, here are my recommendations.
Do I love this diet to the end of all days? No. Does it work? Yes.
Should you give it a go? Sure, but do the usual check with the doctor first. I actually like the idea of getting blood work done so you can see your progress over the course of the diet.
The real question is, “Do I think this diet accelerates weight loss at a significant pace faster than a ‘normal’ diet?” I think that yes, there is a bit of a kicker to it. I think personally I am a little further ahead using the 4-Hour Body because of the breakfast switch and because of the cold therapy; it seemed to do something and Dr. Oz backed it up with his own research.
I can’t say they’ve impacted the 30 days at all because I haven’t remotely taken them like I’m supposed to. I don’t like supplements, I don’t trust supplements, and I don’t want to be in a situation where I’m forking over $100 a month to keep downing these things. If you want to do the supplement part of this book then I strongly urge you to discuss it with your doctor. Make sure there are no drug interactions and stop immediately if you feel ill. Ferriss recommends supplements because he has found them to be helpful to manipulating the metabolism of your body. This means it’s having a chemical interaction (of some sort) with your body. Note that he says to take a week off every two months, which means he doesn’t want long term effects to accumulate. This isn’t a place to be gung ho. This is the place to be careful!
What I Will Keep Doing From “The 4-Hour Body”
I will keep drinking the glass of cold water first thing in the morning. I like the hydration and since it has a mild metabolism boost I’ll keep it. I’m also keeping the protein and veggie combo meals that I’ve been eating. They’re easy, I can get them in restaurants without any hassles, and I do feel a lot healthier. I’m also planning to eat more protein during the day. I like the little boost I get, I stay sated a lot longer, and I’m not snacking as much.
I’m ditching the legumes as fast as I can. I’m adding back in whole grains but smaller amounts than I had before, and I’m keeping the white starches out of my diet completely. I don’t miss them and I’m happy without them.
Did I have a 20-pound shift in 30 days? No, but I had a significant one and, for my body, it was the biggest shift I’ve ever had in one month. As great as I think Weight Watchers is, I’m not going back to that diet structure. It doesn’t work as well for me as the 4-Hour plan has. It’s probably safe to say I lost more than 10.6 pounds and maybe gained a little bit of muscle (I’m already really strong from Pilates; I’m not coming from a sedentary lifestyle like a lot of dieters). I’ll post an update on Saturday with my final tally.
Please share your thoughts about how you’re doing and what you think about my conclusions. I’m going to be experimenting a bit on my own with some diet ideas, and I think I’m going to wind up with a hybrid of Paleo / 4HB and a little whole grain for fiber. :-)