4-HBtalk

Subtracting Fat • Re: UK - replacement products

2013-06-18T13:47:26-05:00

Check out this from Genetic Supplements - great substitute for Athletic Greens IMO. Used it for a while prior to learning about 4HB

http://www.geneticsupplements.co.uk/sto ... duct_id=21

Statistics: Posted by rcoundon — June 18th, 2013, 1:47 pm

Subtracting Fat • Re: Strenous yard work/general exercise and slow carb diet.

2013-06-18T02:17:03-05:00

i relate to that but honey acts differently than just normal sugar, it may be not ideal though, all im saying is do you replenish like on occams protocol with brown rice or whey protein shake every hour? how about grapefruit juice...

Statistics: Posted by tee72 — June 18th, 2013, 2:17 am

Subtracting Fat • Atkins Frozen Dinner

2013-06-17T20:43:57-05:00

Anyone else tried these frozen dinners from Atkins?

http://www.atkins.com/Products/Frozen-Meals.aspx

I bought a few in a rush to go to work for a temp job and left all my SC food at home.

I was happy to find them <10 carbs and >10 protein and not many bad additives. I was shocked at how good they tasted . I found this review today http://www.survivalpunk.com/atkins-froz ... s-reviews/ which sums up my impressions but doesn't mention the chicken and broccoli alfredo which is my fave. And the breakfast review is 100% accurate- the eggs are wonderful (but full of additives ).

I'm sure they're not 100% SCD because of the dairy products used, but man it's hard to turn down something so tasty for ~$3 with low carbs and high protein.

I might experiment this week or next substituting them for my lunches and see how it goes (but I hate to waste a week just to find out they stall me).

Statistics: Posted by leetrout — June 17th, 2013, 8:43 pm

Subtracting Fat • Re: Shirataki noodles

2013-06-17T20:22:06-05:00

FWIW I've been having a small serving of miracle noodles at least once a week for the past couple weeks and haven't noticed any bad effects.

I generally sneak in some butter (1-2tsp) and some garlic to satisfy my craving for buttered noodles from Noodles & Co. I've also had them with some of Walden Farms zero everything alfredo sauce with steak or grilled chicken. YMMV.

Statistics: Posted by leetrout — June 17th, 2013, 8:22 pm

Subtracting Fat • Energy Drinks and Gastric Emptying

2013-06-17T19:59:05-05:00

There is a chance that you are not absorbing nutrients as efficiently as well which would be bad if you are eating healthy.

If you are constipated make sure you are getting enough water, fat, and a pre/probiotic would help. As well as a magnesium supplement.

Statistics: Posted by justhamade — June 17th, 2013, 7:59 pm

Subtracting Fat • Shirataki noodles

2013-06-17T19:57:01-05:00

Traditional ones should be ok. Tofu one would not be.

Statistics: Posted by justhamade — June 17th, 2013, 7:57 pm

Subtracting Fat • Shirataki noodles

2013-06-17T12:07:40-05:00

I was hoping someone could confirm if Shirataki noodles are OK to eat following the 4HB plan? Since they are not a true noodle? Tim does not mention them in his book, so generally I would not think to include them. I've read about them being so healthy that I just wanted confirmation, I'd like to add them to a stir fry if they are.

Thank you!

Statistics: Posted by jest — June 17th, 2013, 12:07 pm

Subtracting Fat • Energy Drinks and Gastric Emptying

2013-06-17T02:58:26-05:00

Hi all

Recently I have been drinking sugarfree caffeinated energy drinks (Red Bull Sugarfree and similiar) due to long work hours and noticed that these drinks promote gastric emptying quite heavily, sending me to the toilet multiple times a day for number two.

Now while keeping hydration high I noticed this helps with fat loss and actually makes me feel lighter as foods pass quickly, especially as slow carb foods tend to constipate at times.

Have you had any experiences with this or concerns? It doesn't feel completely healthy, but it helps. I've been drinking 1-2 250ml cans a day recently.

Statistics: Posted by yogi — June 17th, 2013, 2:58 am

Adding Muscle • Problem i facted when adding muscle

2013-06-16T10:31:44-05:00

Hi, I am Kwan, 27 yrs old male from Hong Kong, nice to meet you all.

i tried to follow Tim's suggestion in the book to add weight,
but there are some problems i facted.

<<1>>:
Whey Protein powder cause sore throat and aphthous ulcer

-In the process of adding weight, I ate much more protein than normal traditional meal. (Meal in HK are mainly 50% rice, 25% vegetable and 25% meat)
-The protein source I added when i add weight are:
(1)Whey Protein powder
(2)eggs
(3)Cheese
(4)beef
(5)Protein bar

I tried to take 3 Whey Protein powder shake (BSN6) and 20g of glutamine per day. (I FOUND THAT I CAN EAT 50% MORE THAN NORMAL WHEN I TAKE GLUTAMINE DAILY)

The problem I facted is:
when i take that serve not more than two week, i will get slightly sore throat and aphthous ulcer. And if i keep going, the sore get worse and i become sick.
(the total amount of protein powder and gultamine i took is a lot lower than Tim's suggested)

In Chinese medicine, we believe some kind of food is very "heaty" - It mean easy to cause sore throat, aphthous ulcer and headache when you eat that food too much or too often.
"Heaty" food included: deep fried food, bbq, chili, curry beef, lamb, chocolate, etc.

I dont know is it the same in western,
But here in HK, Not only me, but many people who take protein whey powder also said that protein whey powder make them heaty.

Some of them suggest to drink a lot more water, and some of them suggest to avoid chocolate flavor(to avoid heaty.) And my testing result is, protein bar do not cause heaty but powder does(but 2 times more expensive).

i don't think it is because different body structure between east and west.i tend to believe the heaty is cause by food + weather in south east asia. (Very hot+wet in spring and summer here, and cold+wet in winter.....)
On the opposite , people in northern China need to eat tons of chili and lamb to balance the cold weather.

**my question is - Is there someone also become heaty after taking protein whey powder in western?? how you solve it??**

**Is there also someone find that taking gultamine make you eat more? (but also make you sore throat)**

<<2>>:
High protein low crab diet make me dizzy, and Indigestion.

I tried high fat beef+veg salad as my high protein diet, I feel really well at first, but and then feel dizzy if i go for sport.
(Is it because i was burning my fat? Is it normal and how to slove it?)

And if i have more than 2 days of High protein low crab diet, my stomach go wrong, and become Indigestion, this will last at least 2 weeks, i will lost my mood to eat anything and become thiner than before.
(Is there someone the same and how you solve it?)

One of the point i am thinking is:
The latest research show that High protein low crab diet is better for health.
But on the other side, Chinese medicine tell that:
Crab have great benefit to the stomach and the whole digestive system.
And you need to have a very healthy and strong digestive system first, then you can have high protein.
(Chinese medicine really work.. when i suffer into Indigestion, doctor can only give me panadol and let me recover myself, but Chinese medicine can make me 70% recover in 2 days)

I am still looking for the answer...how to avoid sore throat and aphthous ulcer when taking protein powder and how to avoid Indigestion when taking high protein diet.

Statistics: Posted by kwanthree — June 16th, 2013, 10:31 am

Subtracting Fat • Study links Sucralose to insulin spike

2013-06-16T00:59:28-05:00

Combine that with the gut flora studies and that is some bad stuff.
http://www.ncbi.nlm.nih.gov/m/pubmed/18800291/

This paper speculates that it may be the cause of Canada's high IBS http://www.ncbi. nlm.nih.gov/pubmed/21912763

Does anything good come up if you search pubmed for sucralose? I don't have time to go through all 263 of them.

Statistics: Posted by justhamade — June 16th, 2013, 12:59 am

Subtracting Fat • Study links Sucralose to insulin spike

2013-06-15T12:33:50-05:00

I know the advice is already out there- avoid sugar substitutes as much as possible, but I came across this study today (published 4/30/2013) and thought I would share it.

"These data demonstrate that sucralose affects the glycemic and insulin responses to an oral glucose load in obese people who do not normally consume NNS."

http://care.diabetesjournals.org/conten ... /dc12-2221

And a recent article about it in HuffPo http://www.huffingtonpost.com/2013/06/0 ... 62122.html

Statistics: Posted by leetrout — June 15th, 2013, 12:33 pm

Progress Logs • Re: My progress so far from two years on the 4HB/SCD

2013-06-15T07:51:20-05:00

For your workout you might want to check out sixpackshortcuts on youtube. The guys name is Make Chang. He offers a lot of free info/workouts on youtube that I have used and they are very effective HIIT routines. One that I like the most is -

9 excersizes, 17 seconds of excersize and 30 seconds rest (increase if needed) and 3 rounds. No extra rest between rounds.

Rest after each excersize
Jumping Knee tucks
Towel situps (or normal situps)
Burpees
Knee Strikes - think of someone you dont like while doing this and it will up the intensity. (Start with right knee then switch at after half time is up "8 seconds right then 8 seconds left")
Moutain climbers
Lying Leg lifts
Jumping Jacks
Toe touching crunches

You can adjust the time to suite your needs, but a goal would be to get to 45 secons of excersize and 15 seconds of rest.

I use a HIIT timer on my android phone while preforming the workouts.

You could alter the workout to add different excersizes also.

I also do mainly dumbbell workouts when at the gym.

Statistics: Posted by pbrouse — June 15th, 2013, 7:51 am

Subtracting Fat • Maintaining once goal is achieved

2013-06-14T19:53:38-05:00

I was just curious about what happens once we reach our goal weight. In 4HB, Tim mentions that he's been eating this way for over 7 years. Once we reach the goal, do we introduce some foods back into our daily diet?
I have not read all of the chapters yet, so maybe I just haven't come to this section yet.

Statistics: Posted by jest — June 14th, 2013, 7:53 pm

Subtracting Fat • Re: Kettle bells

2013-06-14T09:23:53-05:00

Thank you so much!! Great advice, even though your not a girl haha.

Statistics: Posted by mmaycher1 — June 14th, 2013, 9:23 am

Subtracting Fat • Re: Strenous yard work/general exercise and slow carb diet.

2013-06-14T08:00:08-05:00

Honey (aka: sugar) spikes your insulin levels and dramatically slows fat loss. Per Justin:

"Getting your body accustom to not depending on carbs for energy can be a tough transition though. Legumes, roots and tubers, or low GI fruit like berries, kiwi or green apples can help ease the transition."

Statistics: Posted by jt38 — June 14th, 2013, 8:00 am