Four hour body

The Four-Hour Body Summary – Rapid Fat Loss

The four-hour body diet by Tim Ferris consists of carb-restricted high-protein meals for 6 days. One day of the week is a cheat day where no calorie or carb restrictions are practiced.

All meals must be approx four hours apart

The first high-protein meal must be within the hour of waking. Preferable in 30 mins of waking up.

Choose from each of the 3 food groups for each meal:

Main Proteins:

  1. Egg whites with 1-2 whole eggs for flavor (If eggs are organic 2-5 whole eggs)
  2. chicken breast or thigh
  3. Fish
  4. Cottage cheese
  5. Protein powder (brown rice / hemp / pea)


For filling up

  1. Lentils (dal)
  2. Black beans
  3. Borlotti beans
  4. Red Beans

Vegetables Allowed:

  1. Spinach
  2. Brocolli
  3. Cruciferous veggies like cauliflower
  4. Sauerkraut / kimchee
  5. Asparagus
  6. Peas
  7. Green beans
  8. Guacamole


1. Avoid White Carbs

  1. All Breads
  2. Rice (white & brown)
  3. Cereal
  4. Potatoes
  5. Pasta
  6. tortillas
  7. Fried food
  8. Anything made of bleached flour (all processed bakery items)

2. Eat the same meals

Choose at least one food from the above 3 food categories. Mix and match and repeat them over and over again.

3. Cooking method

Stir-fried, boiled, or steamed is ok. Deep fried is to be avoided.


1. Don’t drink calories

Just stick to water. No fruit juices. Green tea, red wine can be considered later.

2. Don’t eat fruit

No fruits are to be eaten for 6 days.

3. No nuts

No roasted almonds, peanuts, or cashews


  1. The 4-Hour Body: An Uncommon Guide to Rapid Fat-loss, Incredible Sex and Becoming Superhuman
AUTHOR Anupama Singh

I am the founder of Vitsupp and have a bachelors in engineering. My family suffers from every lifestyle disease you can think of. Heart disease, obesity, high blood pressure, diabetes, hypothyroidism . . you name it and some one in my family has it. Trying to save myself and my family from our genetic disposition, I learnt much about nutrition, exercise and lifestyle diseases. Certificate in "Diabetes – The Essential Facts" by University of Copenhagen

Leave a Reply

Your email address will not be published. Required fields are marked *

Free shipping
Support Hours (10am-6pm)
Quality & Purity Guaranteed
100% Secure Payment