I personally love the weight loss portion of this book. Very simple to follow, very straight forward. I started the slow-carb diet starting from yesterday 01/18/2011. My goal is to lose 10 lbs in a month which I've trying to achieve for years. I'll keep you updated. Drop me a line if you want to join me!
Here is the summary of the 571- page thick book.
Set up short term goals. Under 120 lbs, lose 10lbs. Else, lose 20 lbs
for the first month. Which means 1 cloth size.
1. Measure before start. Measure weight/ both upper arms (mid biceps),
waist (horizontal at navel), hips, and both legs. Add the total called
2. The slow - carb diet 1 - how to lose 20 lbs in 30 days
Rule 1: avoid white carbs ( or anything that can be white). Including
all bread, rice (including brown), cereal, potatoes, pasta, tortillas,
and fried food with breading.
Rule 2: eat the same few meals over and over again. Mix and match
from the following list, constructing each meal with one pick from
each of the three groups.
Proteins: egg whites with 1-2 while eggs (or if organic, 2-5 whole
eggs), chicken breast or thigh, beef (preferably grass-fed), fish,
Legumes: lentils (dal,daal), black beans, pinto beans, red beans, soybeans
Vegetables: spinach, sauerkraut/kimchee, asparagus, peas, broccoli,
green beans, mixed vegetables (including broccoli, cauliflowers, or
any other cruciferous veggies)
Eat as much as you want, but keep it simple. Pick 3 or 4 meals and
repeat them. Do not try to restrict portions or calories.
Eat breakfast within 30 minutes after waking up! Eat 20 grams of
protein for breakfast. Eat 2-3 whole eggs. Protein rich whole foods.
30 grams of protein shake with ice and water.
Limit avocado to one meal a day!
No need to limit veggies to those listed.
Canned food is ok.
Salsa is fine.
Eat at least 20 grams of protein each meal.
Rule 3: don't drink calories
Drink massive quantities of water and as much unsweetened tea, coffee
(suggest to use cinnamon to flavor or < 2tbsp of cream).
Do not drink milk including soy milk. Soft drinks or fruit juice.
1-2 cups of wine is fine.
Drink lots of water and make a special effort to drink more water on
your cheat day!!
Rule 4: don't eat fruit.
Rule 5: take one day off per week.
Diater gone wild day. Eat whatever you like without being conscious
of how much you are going to gain
Macadamia oil is the best oil with 81% of monounsaturated fat. Then
olive, avocado, canola, sesame, corn, sunflower, coconut is the worst
with 92% of the saturated fat.
Avoid the following mistakes:
Mistake 1: not eating within one hour of waking. Preferably 30 minutes.
Mistake 2: not eating enough protein
Mistake 3: not drinking enough water
Mistake 4: believing that you'll cook. Especially if you are a bachelor
Mistake 5: mistiming weighing with your menstrual cycle. Ignore scale
readings in the 10 days before menstruation.
Mistake 6: over eating domino foods: nuts, chickpeas, hummus, peanuts,
Mistake 7: overconsuming artificial (or all natural) sweeteners,
including agave nectar.
Mistake 8: hitting the gym too often.
3. Building the perfect posterior
3 times a week. Prior to breakfast.
One set: 20 two- legged flute activation raises from the floor.
One set: 15 flying dogs. One set each side.
30 seconds on each side: hip flexor stretch
Myotatic crunch: 10 reps
Cat vomit: 10 reps
One set: 50 kettlebell swings. (start with a weight that allows you to
do 20 perfect repetitions but no more than 30. Start with a weight no
less than 20lbs that you can grow into).
5 minutes per session x 3 sessions = 15 minutes per week.