How to Lose 100 Pounds on The Slow-Carb Diet – Real Pics and Stories

Patrick lost more than 100 pounds on The Slow-Carb Diet.

I find writing very, very difficult.

While on book deadline (right now, for instance), I suffer dramatic ups and downs. In my darkest hours, I re-read reader success stories that have been sent to me. It makes the entire rollercoaster worth it.

This post will detail how readers have lost well over 100 pounds on The Slow-Carb Diet®. It was sparked by an email I received a few weeks ago:

“I just wanted to sincerely thank Tim for taking the time to research and write The 4-Hour Body. My mom, in her late 60’s, lost 45 lbs and got off her high blood pressure meds that she had been on for 20+ years. She did all this in about 3 months. This means that I get to have her around for a long time.”

Anyone can lose hope, and many people do when trying to lose weight. The Slow-Carb Diet (SCD) works almost beyond belief, and it affects much more than appearance. The basic rules are simple:

Rule #1: Avoid “white” starchy carbohydrates (or those that can be white). This means all bread, pasta, rice, potatoes, and grains. If you have to ask, don’t eat it.

Rule #2: Eat the same few meals over and over again, especially for breakfast and lunch. You already do this; you’re just picking new default meals.

Rule #3: Don’t drink calories. Exception: 1-2 glasses of dry red wine per night is allowed.

Rule #4: Don’t eat fruit. (Fructose –> glycerol phosphate –> more bodyfat, more or less.) Avocado and tomatoes are excepted.

Rule #5: Take one day off per week and go nuts. I choose and recommend Saturday.

Comprehensive step-by-step details, including Q&As and troubleshooting, can be found in The 4-Hour Body, but the above outline is often enough to lose 20 pounds in a month, drop two clothing sizes, or more.

The SCD works for both women and men. Maria Rider (pictured below) is over 40 years of age and a mother. As she put it to me, she’d always been “the heavy mom.” Now she’s seen differently: “I haven’t seen this weight since my college years! I just wish you’d written the book 20 years ago!”

Last we spoke, she had dropped from 247 pounds to 122 pounds, for a loss thus far of 125 pounds. Her husband has also lost 56 pounds.

The SCD is also effective for going from “normal” to very, very fit, as MP shows:

MP before.

MP after.

The same exact rules apply. No differences whatsoever.


Next, we’ll meet Ricardo A, in depth. Ricardo first reached out to me via email. It began with…

I cannot put into words the great gift you have given me. “[The Slow-Carb Diet is]…intended to be effective, not fun.” As soon as I read those words, I knew I had to give the slow carb diet a try. 210 days later, I haven’t looked back. The change has been incredible. Not just my weight, but my outlook on life. I have followed your instructions to the letter…”

Below, in Ricardo’s own words, is what happens when you follow SCD to the letter.

Ricardo’s Story


People always ask me what moment led me to lose over 150 pounds in 9 months on the Slow Carb Diet (SCD).

I crack a smile when I get asked. Unlike some, who can pinpoint one moment in time which defined the start of their journey, I have three “moments” that immediately come to mind.

The first was months before I started the SCD in August of 2011. It was when I realized that overweight people on TV, told they would die because of their weight, weighed less than I did.

The second moment was the day I got my gym membership card. Instead of it prominently featuring my face, my whole midsection was featured, slumping over the chair.

The third moment, which happened just days before I began the SCD, was when a good friend told me that in order to effectuate positive change in your life, you need strength and guidance. You can acquire strength with discipline and will power, but guidance, well, that’s where Tim comes in.

I recall reading headlines in August that Amazon had just signed its first author for a new publishing arm. Not knowing who Tim Ferriss was, I did some research and found a Gizmodo article. I was at the grocery store that day with my shopping list and began the SCD the very next morning. During my first few days, I was pleasantly surprised to find content and support readily available online, and how much personal feedback Tim would give via his blog. He not only provided you with a plan, but was right there with you when you had any doubts. Tim provided that little push that got me going.

How far I went then was entirely up to me.


“It’s a lifestyle, not a diet.”

This is the best answer I can conjure when asked about my success on the SCD. I truly took Tim’s mantra of keeping it simple to heart. Being able to plan all of my meals ahead of time removes not only stress, but also the guilt associated with eating unhealthy foods. My previous “meal plan” consisted of eating junk food three times a day and constant snacking. Not a day would go by without having dessert, consisting of either a pint of rich ice cream or bag of cookies. Looking back, I can easy understand how I got to 410 pounds.

I have been overweight my entire life.

Whenever I managed to lose weight, I’d gain it all back. I had been open to the idea of dieting for some time but found diets too hard to follow. I would start one, and as soon as I cheated or ate incompliant foods, I would give up. This is why I knew the SCD was something I had to try. How could I pass up losing weight while not only being allowed to “cheat”, but being required to do so for an entire day out of the week?

Months after starting the SCD, I ran into an article in the UK’s Daily Mail explaining the science behind postponing eating, which further reinforced the science behind cheat day on the SCD. This, coupled with the outstanding community aspect (via blogs and personal websites), has led to my success and high compliancy rate (over 90% compliant in the past 9 months). I don’t snack, and I only drink unsweetened iced tea and black coffee. I also drink at least a gallon of water a day.


I eat three meals a day.

– Breakfast, which I have no later than an hour after waking up.

– Lunch, which comes at least 4 hours after breakfast.

– Dinner, which is anywhere from 6-8 hours after lunch.

A typical day would look like this:

Breakfast: 8 ounces of egg whites and one whole jumbo organic egg; black beans (canned and unsalted); and steamed cauliflower.

Lunch: ½ pound of vegetarian fed tri-tip steak from trader joes; black beans (canned and unsalted); and steamed cauliflower.

Dinner: frozen chicken thighs (cooked on boiling water until thawed then fried with olive oil); black beans (canned and unsalted); and steamed cauliflower.

When I don’t have time to cook at home, I either get a chicken bowl from Chipotle (no dairy or corn) or order a carne asada (grilled steak) plate at my local burrito shop, which consists of steak, pinto beans, and a salad (no cheese).

Keeping your meals simple makes failure less likely.


Based on my experience on the SCD, the only advice I can give you is to stick with it. Your time is now. Don’t make a big fuss about it, and don’t tell it to the mountain. Keep it on the down-low for the first few weeks. This is a personal journey, and success will entirely depend on you. Tim has given you all the tools; now it’s up to you to put them to work. Keep it simple, and if you have to ask, don’t eat it. Save it for your cheat day.

I started the SCD on a Wednesday and did not have my first cheat day until the second Saturday. I invite you to take the “Wednesday Challenge” and do the same. This will give you a head start and allow you to build up will-power.

I still carry the gym membership photo in my wallet every day.

It’s constant motivation to keep at it… to continue on this wonderful, albeit challenging, journey.

I did my part, building the strength through discipline and will power to succeed on the SCD. But without Tim’s guidance, I would not be here telling you my story. Seek strength. Seek guidance.

My name is Ricardo, I am 31-years old, and I’ve lost more than 150 pounds on the SCD. Thank you, Tim.

Afterword from Tim

First of all, thank you, Ricardo. Sincere thanks to all of you who read what I write.

And congratulations to all who’ve made it happen!

Armed with a basic overview of the SCD, Ricardo lost 150 pounds. Similarly, the others above took a basic plan and put it into practice.

Now, I ask a small favor:

1. If you’re trying to lose fat, commit to testing The Slow-Carb Diet for two weeks starting this Wednesday. Read the above, perhaps consider The 4-Hour Body, and just get started. Put it on the calendar and make it happen.

2. If you’ve lost weight on The Slow-Carb Diet, please fill out this form! It’ll take 10 seconds and help me gather valuable data. Thank you in advance.

3. Last, if you know someone who needs (or wants) to lose weight, please tell them about Slow-Carb somehow.

I don’t care at all if they buy the book or not. The Gizmodo article and other blog links can do a great job. I’ve seen the tremendous difference it can make in the lives of entire families, not just individuals. Whether it’s life-or-death or just looking better in jeans, if you know someone who can benefit, please pass it on.

Thank you for reading, everyone, and have a wonderful week.

If you have any Slow-Carb stories (or before-and-after pics), I’d absolutely love to see them in the comments! They would truly make my summer, which is going to be a tough one…

The Tim Ferriss Show is one of the most popular podcasts in the world with more than 900 million downloads. It has been selected for "Best of Apple Podcasts" three times, it is often the #1 interview podcast across all of Apple Podcasts, and it's been ranked #1 out of 400,000+ podcasts on many occasions. To listen to any of the past episodes for free, check out this page.

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926 Replies to “How to Lose 100 Pounds on The Slow-Carb Diet – Real Pics and Stories”

  1. I am very interested in the SCD. I am 280 right now and I don’t want any to get weight loss surgery because I’m scared. I really want to try this diet but the only downfall is coffee with non dairy creamer. I love my 3 pm cup of coffee at work. I don’t have the book so I am getting tips and info online. Can I have eggs or just egg whites? Thank you so much.

  2. Hi Tim! This posts are a bit old but I will give it a try to get a reply. I have been on the low carb for three weeks now, losing 1 Kg per week, I´m thrilled. Only 6 more to go to reach my goal. The answer to my question may be in the book but I left it at my mom´s in Bogota and haven´t been there for a while, so: What happens after I reach my goal? How do I maintain the weight?

    Thank you for your contributions and your help!


  3. Tim,

    Just started the Slow Card Diet on Sunday – already have seen over 6lbs go (without exercise!). I’m 51 and have just completed a year and a half of treatments for breast cancer. After losing 70 before diagnosis (on purpose), I gained 50lbs back on treatment. And my body was unrecognizable to be, no hair, menopause and everything else. Thank you for helping to make me get back “me” again. This is only the beginning!

    I had been implementing intermittant fasting (5:2), but am strictly SC for a bit. Looking forward to reading how you’re using IF.

    First cheat day tomorrow!!


  4. I can use this diet any time I need to drop 10 to 20 lbs in 3 to 6 weeks, respectively. That’s weight that is lost AFTER whatever water weight inevitably returns when I return my ‘normal’ diet. It works perfectly every single time. I’ve done it at least 4 times and every time I just can’t believe how freaking fast the weight is lost. When I read people’s posts and suggestions and stuff though… maybe I’m one of the lucky ones that don’t need to make it complicated… but in my opinion people are way to worried about how many times to eat, at what times to eat, what meals are for what times, supplements, calories (have you read the book?), recipes, all kinds of nonsense. Don’t make it complicated. Cook a shitload of beans. Etc. Some of the recipe books online that I’ve ran into just make me laugh. Here’s on of mine for you guys…. Throw a few chicken parts in a pan and cook them until they are done. Tada. Eat throughout the day. With your beans and vegetables. Or Not.

  5. Started it 3 month ago, and it’s working fine. I’m losing little by little, I’m not in a hurry, I feel better.

    The BIG mistake is: You just can’t wake up a morning and say today I start. It won’t work and, like every time you started a diet, you’ll crash yourself in flames to the first Mc Donald’s to compensate your frustration after 4 days. It’s like any war or battle, you need to be prepared, you need strategy, ammunitions, a plan B and a plan C. You just don’t go on the battlefield without a road map and preparation. And this war is against yourself, so you’ll have the temptations to constantly change the rules… So be ready.

    Once you’re ready, the first few days should be taken to prepare yourself, to do some cooking experimentations with your new permitted ingredients, to check in your local food stores what you can buy and how you’ll prepare it. It took me 2 weeks where I had to re-learn what to eat and how to cook it. I remember going to the food store and under total panic I realize that almost 90% of the shop was forbidden. Then you understand what you can eat, then you start cooking some fabulous dishes. If you don’t respect this 2 weeks of “preparation”, it’s 90% guaranty you’ll fail.

    For those who have children’s, don’t think it’s a problem, they will eat all what you eat. The first days you’ll panic because they won’t have their usual mac and cheese every day… Then you’ll realize you were lazy and gave them almost 80% carb. It’s not good. My child’s eats now everything that I eat and you know what? They miss nothing and in the end, they eat better 

    Why should you give your children’s food that are not good for you and you are the only one who is permitted to eat healthy?

  6. I am reading Tools of Titans, it has me very intrigued with the Slow Carb Diet. I am vegetarian, do you have protein suggestions for non-meateaters? I do eat eggs, some cheese. I also drink plant milks (hemp, flax) in place of animal milks.

  7. Hi

    Thanks for your resourceful article. The diet really work as i have try it last month and i feel more better in this month hopefully within 3 months it will help a lot. Your book i have read almost all. as a fan of you i just can say keep continue your posting.

  8. Hey Tim,

    I am allergic to eggs and dairy, so I am struggling to find a suitable breakfast on the slow carb diet! Any suggestions for someone who cannot do whey, eggs, casein, gluten, lactose?

  9. This is a great idea, and I can see the benefits, but for everyone referenced above (except MP :-!) they look like they have a lot of hanging flesh due to the rapidity of weight loss. How can that be mitigated so that you lose weight at an efficient rate, but not so fast that your body can’t adjust accordingly?

  10. Hey Tim and hi all

    I want to say at the very beginning – TIM you are BRILLIANT!

    I’ve been eating the slow carb diet for 2 weeks now: not to loose weight but to make my body composition better. I’m actually slim but have a rather high percentage of fat so….you know what I mean 🙂 I’ve seen some small results after the first days and will keep on with the diet since I’m never hungry with it and the cheat day once a week is so much fun!! Well, I do miss eating fruits during the week. On my cheat day, I actually love to eat the more rubbish food instead of fruit. However I think this is the best method I have been trying out so far for getting my body composition improved. I’m not that much a meat and egg lover, more the vegan kind of eater, but this is not really possible with this diet is it? If anyone does know how to do this diet in a vegan style, that is as good as the slow carb diet, please let me know.

    I also started the 4hourworkweek lately because I’ve been watching Youtube videos from a german guy calle Kolja Barghoorn. He recommended some books that changed his life and the 4hourworkweek was one of them. I bought it and I am literally flashed! It’s so so good! Since I’ve started the 4hourworkweek my life actually is getting better and better and I even haven’t finished yet since I’m really trying doing what it is telling me.

    I’m even using headspace that is great as well.

    lots of love


    Zurich, Switzerland (if you TIM should ever visit Switzerland get a coffee with me I would love to! :))

  11. Are women supposed to eat 30 grams of protein for breakfast as well as men. Or can women get away with eating fewer grams of protein to start the day?

  12. Tim, on writing challenge … stop thinking, and write. Your mind is playing the game and you are falling for it. Less thinking and more writing.

  13. Hi Tim! Just wanted to say that I started your book and your diet a few days ago. I’m super excited to see the results in a few weeks. Everything you’ve said in your book so far rings true to me and that makes me extremely optimistic. I have approximately 15lbs to lose and would love to see 18% body fat, for the first time in my life, at 40. We’ll see!

    1. Coconut oil , Avocados , Pinto Beans, Navy beans , refried beans,( but make sure they are lard free) Lentils, Garbanzo beans, EGGS , Jalapeño peppers , olive oil , Vinegar , Avocado oil , Cauliflower steamed with Tahini , Hummus, Babaganush , Guacamole , Stir fried Carrots and Broccolini, Tomatoes, onions, and stay away from all fruits that have fructose.

      Not sure if you eat seafood ?

      Pretty sure dairy is not allowed but maybe a little hard cheese and glass of red dry wine or a little Cottage cheese .

      I have lost weight following Tim’s suggestion of not eating breakfast . Instead of breakfast I have coffee with grass fed butter and MCT oil powder almost every morning. I have coffee at 9:30 am since you really don’t need coffee before then as cortisol levels are already so high . If I am up earlier I just drink water , take a couple amino acids , meditate , maybe roll a sativa joint if I don’t have any important meetings or I’ll wait till 4:20.

      I am also a fan of Tim’s Diamond Tea for breakfast . It’s Pu-erh tea , with green tea , turmeric , ginger and Coconut oil .

      I don’t follow the slow carb diet per se but my wife just became a vegetarian and so I am also writing this for her as well . Lastly I just want to point out that obtaining from carbohydrates can be stressful on the body and so check with your Doctor before you start this diet . Meditate if you do this diet and take it easy , try not to stress too much . Speaking of Stress I learned about Carbs and stress from Robert Morris Sapolsky , an American neuroendocrinologist and author. He is currently a professor of biology, and professor of neurology and neurological sciences and, by courtesy, neurosurgery, at Stanford University. He has spent the last 30 years studying about stress .

  14. I’ve been slow-carbing since December. There have been a few setbacks: a) I have basically zero self-discipline so as soon as I had a horrendously heavy period for 16 days, any ability to *not* eat chocolate all day was gone. b) I’ve got some hormonal disturbances which make me predisposed to obesity (I’m not obese but… if I hadn’t started this diet, I’d be there eventually for sure) and which make it harder for me to lose weight. My endocrinologist was no help she just I told me to “eat better” and “stop being so lazy, get up and move” ….Oh gee thanks! I hadn’t thought of that! *Eye roll* So taking those things into account I’m really proud of my 20 Lb weightloss! I’ve lost at least three inches at each point of measurement as well! Most importantly, I feel great. Lots more energy and a lot less fatigue than before. I feel like I *can* go out and do the things I need to do whereas before I just felt like it was impossible. It’s a nice bonus that my clothes fit better, but I have to thank Tim for the 4-hour Body and for helping me get back to feeling like myself.

  15. I started the slow carb diet about a month ago after eating paleo + starchy veggies for the last couple years (good for some things but not weight loss). As with other low carb ventures I’ve tried, my mood has taken a major hit since my body is producing significantly less seratonin. Intermittant 5-htp and caffiene help a bit, but i still feel like I’m emotionally flat lining (and downright bitchy when stressed). My question is, is lower seratonin necessary for weight loss? The good thing about this is it’s made me realize I often eat to boost my seratonin levels rather than because I am genuinely hungry. But I don’t want to be bitchy forever. Any advice?

  16. I want to try and begin this diet (lifestyle) but I rely heavily on sauces to get through my healthy eating. Currently I out sriracha on everything. Since you can’t have ketchup, do you have any suggestions on what condiments would be okay? Deli mustard w/ horseradish? Yellow mustard? Chipotle Tabasco? Help me out please and thank you!

  17. Any advice/stories/feedback from gym-going vegans using SL diet? What do your three meals look like? (Tofu? Chickpeas?). Any advice appreciated.

  18. Sounds great! I like the simplicity however I can’t agree w/ potatoes & rice (plain potatoes, whole grain rice & not massive amounts)…complex carbs are necessary for fuel. I do notice the difference when I don’t have a starchy carb for a few days.

  19. Hi Everyone I tried the Low-carb diet a few years back and it worked wonders for me. Fast forward to now and my fiancee and I have just celebrated the birth of our son (my second but her first child). Thankfully due to the UK’s Flexible policy on parental leave we have the next 6 months off of work to spend time with our family and do some travelling. In a bid to get ready for the sunny beaches of Gibraltar, Spain and Thailand we want to get on the SCD to shed some pounds and that pesky baby weight.

    Here is the challenge – my fiance is vegan. So any sources of animal protein (meat, dairy, eggs) are out the window. Has anyone done the SCD vegan? Do you have any meal tips or recommendations?

    Thanks Will

  20. Love you Tim, BUT 4HBTalk needs serious cleaning up before you send out the link again. It is absolutely full of other people’s crap products. Fix it or close it. It does you no honor the way it is.

  21. I have just completed my 4th week on the SCD and I have lost 7kg. My starting weight was 139kg and am now at 132kg. It has been a breeze so far and haven’t had to resort to exercise yet; although I realise that I will need to for further improvement. Even though I work 12hr day/night shifts I can, with careful meal planning, maintain a varied and interesting menu.

  22. As a chocolatier the struggle in weight gain is real. Last January I weighed 208.5 lbs. I’m 5 and a half feet tall. Time to kick the sugar monkey! I decided to eliminate sugar and white flour first. Started losing weight fast. February I saw a relapse because of Valentine’s Day and sugar in my work in my face. Gained the weight back instantly. Started again mid April. I’m down to 181.5. Still need to lose 31 lbs according to bmi calculator.

    So I decided to follow your program. 2 days in.

    30 more to go

  23. I’ve yo-yo dieted. Always on low-carb. Would you speak about the effectiveness of doing low-carb repeatedly? I feel I’m not able to lose weight anymore on it, except the initial stage.

  24. Hi Tim, love you and your book! Im obsessed. However I didn’t really see ANY results the first week and I am not sure what I need to tweak. I’m doing the 4 hr body slow carb diet and been sticking pretty close to it. Another issue is I think the beans are giving me pretty bad indigestion or I guess we can just call it what it is- gas. I had my first cheat day Saturday and resumed the diet on Sunday. I took my body fat % last Monday morning (when I started) and then this Monday again. My weight stayed the same and my body fat actually went up! Not sure what I need to change and looking for some help!


  25. Hi. I found out I was diabetic and it freaked me out. I did the scd and within 3 months had lost 50 pounds. I got to the point of being addicted to exercise and I loved it. I lost 160 pounds total. Then I got pregnant and at 43 was very difficult. My high blood pressure and diabetes came back and I’ve lost my motivation. Please help.

    1. Learn to meditate and buy the 5 minute Journal . Serve and love your baby. Start Mommy and me swim classes as soon as possible . Take time out to laugh every day . Go on a walk with your baby daily . Nap when your baby naps .Sending you blessings and love .

  26. Tim – after reading Dr Dom in tools of titans I dived in ditching all carbs except those allowed to be a ketogenic warrior.

    After dropping 20 pounds I noticed that no matter what I did everything was going right through me – since I was carefully monitoring all macros I thought I should increase protein to 35% & drop healthy fats to 50% & carbs to 15% ala Art Devany. Dropped another 5 pounds of fat with & than came his surgery – Yesterday started the SC diet – started at 295 & now down to 270. – goal is to drop 50lb more of frat. Surgery went great – I will keep you posted

  27. Hello Tim,

    Thanks for this blog. I have always being big, although I don’t look like as heavy as I am. But now I want to lose weight for my health.

    Just one question. Is it allowed to eat fish (even if it is canned) instead that much meat and eggs?

    Also I love salads, but just like lettuce, is this allowed or I have to use other vegetables?

    Thank you very much, I will inform you of my progress.

    1. Seafood is fine but listen to both of Tim’s Podcasts with Tony Robbins . In the first , Tony mentions he only eats seafood and vegetables in the second he talks about the mercury poisoning that almost kills him . After listening to the ladder I had my mercury tested and had two much mercury in my system as well , since like Tony , I was a seafood whore . I refrained from fish for 3 -4 months and month by month, test by test I watched my mercury drop to below the normal level and then after 4 months celebrated with some Sashimi .

      I now just eat seafood 2-3 times per week and get my blood mercury tested each month or every other month at Kaiser , at $40.00 a pop .

      As for canned seafood , it depends on the origin . The FDA just banned canned seafood imports from Asia , mainly from China . As they found them to be heavily toxic . If you can afford it , the seafood in the glass jar’s from Spain are outstandingly delicious .

      As for lettuce, I know a famous GI that mentioned lettuce can sometimes get stuck in the stomach linings , which is why in Europe , they eat bread with their salad as the bread helps push the lettuce away from the stomach lining, but since you can’t have bread on the SCD, what’s gonna push the lettuce off the stomach lining ?

      The Israeli’s and the Greeks all have the same 3 ingredients in their salads, Tomatoes, cucumbers, onions and Olive oil . The greeks add Feta, but the Israelis just add lemon and salt , because they like to eat it with their meat( and usually french fries) and they are not allowed to mix meat and dairy , but the greeks can ( as do most Tel Avivans ) . These 2 civilizations have been around for a long time and maybe we can learn from them , as my Yiddish Dad used to always say about Lettuce , I don’t eat grass .

  28. I’ve been on the slow carb diet for 2 months, following the diet as set out in ‘The 4 Hour Body’. However, I’m worried that my body fat percentage has not dropped.

    As well as as taking measurements and weighing myself once a week, I also had a Body Compositional Analysis when I started, and another today (wires attached at hand and feet and a current passed through. DEXA was way out of my price range, but I thought this would at least be consistent). My body fat was 19.3% when I started, and it’s now 20.1%! I have lost weight (just over 10 pounds), and my total inches has dropped by 7.8.

    Now, am I worrying about nothing here, is this normal with the weight loss, or am I doing something wrong? I have lost weight before, and my expectation here was to lose mostly fat, but clearly I have lost muscle as well, and more than I was expecting. Any suggestions would be welcome. Thanks

  29. Hi All, trying the slow carb diet out and am up to day 3- first thing I’ve found is my stomach is rounder – So.Damn.Bloated. I think it’s all the lentils and beans. Yes they are good quality organic too. Is there something else I can have instead to take their place? I’m worried about ditching them without a suitable alternative as I know I will get hungry, but at the same time I know that if I go without them (past experience) I will have reduced by about 5cm in a couple of days. I am feeling really disappointed this has happened. Also two questions – 1) Is it within the diet to have a dressing of olive oil, lemon and salt on meals? 2) Can eggs be cooked with a little bit of butter?

    1. Grilled vegetables instead of beans , also cut up and saute or grill some cauliflower and it looks like rice and is gooooood !!

      Guacamole !

      Also maybe soak the beans overnight or something before cooking them .

      Yes to Olive oil .

      Yes to cooking eggs with butter , and also cooking butter with eggs is allowed.

      grass fed butter without salt of course , from Ireland with love !

      and put some butter in your coffee too , it’s awesome !

      1. Thanks for clarifying that. I wonder if I could ask for some further help please. I am now 2 weeks in and have been sticking to the guidelines which I have found easier than expected. I am not really hungry between meals which makes things easier to cope with. However, big problem – I have just done my measurements and they are identical to day 1!!! What am I doing wrong? My routine is get up, have cup of filtered water with freshly squeezed lemon juice in, followed by cup of organic black freshly brewed coffee, followed by breakfast of handful of lentils plus freshly cooked spinach and two organic eggs. Lunch is protein + handful of lentils + steamed broccoli or lettuce + cucumber and sometimes 2 diced baby beetroot. Dinner is lean meat and salad with lettuce, cucumber, tomato, avocado, sometimes raw green beans, and sliced black olives. All have a dressing of good quality olive oil, freshly squeezed lemon and salt. I only drink filtered water or green tea during the day and am having no more than 2 glasses of Pinot Noir some nights. Cheat day Faturday as normal but otherwise no deviation from the above. ARe you able to advise what to try please?

      2. Are you getting enough sleep ? Sleep actually burns calories . Tim has a great podcast for sleep as does Deepak Chopra ,

        What is your exercise routine ? I once saw Jack Lalane speak in the 90’s and he said , Exercise is King and what you eat is queen or something like that I can’t remember exactly , but you get the point , I hope .

        Have you listened to Tim’s Podcast with Jerzy Gregorek ? Jerzy is a big fan of relaxing and tapping into the parasympathetic nervous system ? According to Jerzy, If your relaxed your body will burn fat , if your stressed it will burn muscle . Meditation is good for relaxing too . I just got the apple watch and it lets me know my heart rate and what triggers stress and has a cool one minute breathing exercise mediation , that helps when you got a minute to tune in .

        Also I would have the coffee after breakfast and not before , Coffee is a great digestive . You actually don’t need coffee until after 9:30 am, as your body has more than enough cortisol to do whatever it needs, try a cold shower if you need a boost or some push ups .

        I was just listening to the Ariana Huffington podcast yesterday and she does not have breakfast and does the Bullet proof coffee , which is coffee with organic grass fed salt free butter and XTC or brain octane oil . Maybe try skipping breakfast and have coffee with butter instead and see if that helps , a couple bullet proof coffee’s could probably hold you for 3 hours till Lunch . Ariana also said that no one in Greece really has coffee , they just have coffee, Go Greeks !

        Best of Luck to you

  30. How can I get specific information about the scd – I particular, using almond milk with coffee instead of milk.

    1. The 4 hour body subreddit will most likely answer any question you have. The r/keto subreddit will also have experiences they can tell you about.

  31. I am from india . Quiet impressed about your study . Could you please suggest a SCD { indian food style }


  32. “Rule #4: Don’t eat fruit. (Fructose –> glycerol phosphate –> more bodyfat, more or less.)”

    Tim (and the media) has really drank the “carbs are bad” kool-aid. I wonder how I got a six pack for the first time in my life when I started eating a very high carb, whole food, plant based diet? About 1/3 of my intake is fruit. The other 1/3 are veggies, and the last 1/3 are grains, legumes, and nuts. Never felt better. Never been fitter. Oh, and my bowel movements are fucking amazing.

  33. Hello everyone – I have a question around exercise and the slow-carb diet. I’ve been on the diet for a while, successfully, and recently I took up jogging. I jog 5k three times a week. I find that the lack of carbs makes it incredibly difficult to run and difficult to recover. A few times I tried having some carbs (a bowl of cereal) before running and it helped massively. Will the effects of the carbs be negated by the running, and therefore not affect weight-loss? Or will this adversely affect the diet? If the latter, any suggestions of how to get through regular running without cheating?! I don’t mind if the carbs counteract the exercise (I’m running for general fitness and performance, not weight loss), but I don’t want the carbs to outweigh the exercise, if that makes sense.

  34. Hi! I recently had gastrointestinal surgery and for an indefinite period, I cannot eat fruits or vegetables, or anything high in insoluble fiber (I can eat nuts and probably shouldn’t eat beans or whole grains either). Does anyone have any suggestions on how to incorporate my dietary needs with the slow carb diet? Or is this diet just not for me?


  35. Hello Tim and followers. I lost 70 lbs following the slow carb diet several years back. I have dug into the science that Tim cited in the book, and have done additional research outside of that relating to the impact that refined carbohydrates have on inflammatory processes, etc.

    I have recently noted a dramatic increase in research and articles that are in direct opposition to the research which indicates that refined carbs are harmful, and which implicate meat and fats as the major sources of inflammation and other harmful processes (plaques, arterial hardening, etc.). I’ve seen two recent documentaries which suggest that “all” negative research on carbohydrates, and positive research on the consumption of fats and fatty acids and directed and funded by the dairy industry. The counter research appears to suffer the same funding bias: carb positive research is funded by agricultural industry, and the chemical companies which thrives from the fractional products of that industry.

    My question to this enlightened group is: how does one weed through the mud that both sides of this debate are churning, and locate research that is unbiased by funding? Is that possible? How is a lay-person supposed to determine scientific fact from biased fiction created to support on industrial complex over another?

  36. Hey there everyone!

    I read Tims “Tools of Titans” and came – next to various other amazing stuff – the SCD.

    I’ve been following it for the past week and a couple questions arose for me personally. It would be great if someone could help me with these.

    Regarding foods; is it ok to eat:

    – Feta cheese?

    – “sour fruits” e.g. Lemon or Grapefruit?

    – Heavy Cream?

    As far as I understood by now, milk is not recommended.

    Yet, what about smallest amounts like 100ml?

    Huge thanks in advance!


  37. I am trying to loose weight and have been on slow carb diet since past four weeks and have lost 4kg but for the past one week have plateaued on 97 kg . I have read the fat loss sectoin of 4HB but being vegetarian have replaced all the meat with cottage cheese, eggs in the morning and am not taking PAGG .


  38. hi, the write up you share is quite interesting just try to plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance. You may find it helpful to make a weekly shopping list.

  39. half year on the Just Cut It Method by Jennifer Morris – 30 pounds less, 70 and one and a half year ahead. so far so good, without sweating, without relapses, because there is nothing to relaps to 😉 I’m just eating less, but without starvation or beeing hungry or ousting every comfort food.

    1. I’m also following the just cut it method. As they are saying – slow and steady wins the race 😀

  40. Thank you Tim! I’ve struggles loosing excess weight my whole life but ive been floating around 200 pounds for over 2 years and lost up to 20 pounds a couple times and gained back. I’ve now lost 44 pound in 5 months! And I’m still going! Hoping to loose 20-25 more I’m so much happier and healthier. I don’t get winded going upstairs to get my daughters clothes and I have energy to play with my kids.

  41. Hi

    I am a vegetarian not a vegan.

    I eat eggs and butter.

    Not sure how to replace the meat with non meat protein.

    Any advice?


  42. I usually exercise first thing in the morning and don’t eat breakfast until an hour after that. How critical is the “30 grams of protein within 30 minutes of rising” rule for losing weight?

  43. Hi Tim, while I am all excited to start SCD, coz I am on keto and find SCD more relaxed and the idea of one cheat day is all it took me to say I’ll do this. I have read your massive book in and out, and one question that has bothered me and is not answered is….loosing so much weight, within short period of time and min exercise…will I have loose ugly skin hanging around my things, abs ? I am scared as I have been told loosing too much too early will not give my stretched skin time to get back…is that true…I am 5.3 in height and 98.9 kgs…please please please help me with this.

  44. I have a 3 specific questions about getting fat loss rolling (prefaced with plenty of details in the hope that someone more experienced can help me figure this mystery out!):

    I’m a 38-year-old woman, not pregnant, not perimenopausal and not currently in the 10 days before my period. I have a known autoimmune issue and mild hypothyroidism. I’ve been on Slow Carb for 3 weeks following 2 weeks of Keto (my husband recommended Slow Carb after I started Keto and Tim’s arguments made sense for me, especially regarding thyroid downregulation on Keto, so I made the switch and committed to SC). I do not usually ‘diet’, but I do usually eat healthily (extremely few processed foods, for example) and I want to lose fat that I gained due to several years of undiagnosed hypothyroidism during/following pregnancy. I currently weigh 72 kgs/158.4 pounds and I’m 165 cm/5ft. 5in. tall; my pre-pregnancy, pre-hypothyroidism weight was usually around 59 kgs/130 pounds. On Keto, I lost 3 kgs in 2 weeks. On SC, I GAINED 1 kg over 3 weeks and my total inches stayed the same. My last cheat day was 5 days ago. Had my first DEXA scan yesterday: 42.6% body fat (so I have plenty of fat to lose). According to my DEXA scan, my BMR is 1481 calories per day (though I’m not counting calories, this is just for reference for those who consider that kind of thing).

    I’m thrilled to gain muscle while losing fat and I don’t mind if my weight stays the same-ish, but since I’m not losing inches, it seems like that’s not what’s going on. Basically, I’m confused about what’s happening here and looking for adjustments with SC and/or lifestyle to support SC. Here’s my usual protocol:

    – 30 grams of protein within one hour of waking, usually within 30 minutes, following AGG and HIT. This typically consists of 3 medium eggs (scrambled in organic butter or fried over easy in organic, grass-fed ghee), 3/4 cup beans (usually black or white beans soaked overnight and then cooked in a slow cooker; I usually add baking soda or vinegar during the soaking and then rinse it off before cooking; sometimes I use a teaspoon of mixed dried vegetable flakes to 500 grams beans (dry beans weight) for a bullion-like effect minus the weird ingredients… though the mix contains onion, carrot, tomato, etc., this is a minuscule addition per serving), and 1/2 cup boiled veggies (usually frozen cauliflower or spinach). Sometimes I add a pat of butter or a drizzle of olive oil on top, plus add salt. On 3 occasions, I couldn’t stomach the eggs and had a shake instead (2 scoops pastured collagen, 1 scoop pastured whey powder without too much weird stuff (Foodspring brand vanilla flavor), vanilla bean powder (unsweetened), cinnamon, and ginger powder for a total of 30 grams protein). I also drink 2 cups black tea with cinnamon and inulin before or at breakfast. Occasionally, I add MTC oil to the tea (about 2 teaspoons total).

    – Lunch and dinner are usually 1 normal portion ghee-sauteed chicken or poached fish, 1 large portion boiled veg (cauliflower, broccoli, sometimes green peas, green beans) or sauteed cabbage, ~3/4 cup beans (same as above). I usually drizzle on a little olive oil and herb-infused vinegar for flavor, plus salt. I often have 1/2 avocado with lunch. When I can stomach it, I have a little kimchi or sauerkraut with dinner. I also have 1-2 glasses red wine with dinner. AGG before lunch, AG(minus green tea extract; mine is not fully decaf) before dinner. HIT before each meal (though I occasionally forget HIT!).

    – On the rare occasion that I needed a snack (always because my meal timing was off, never because my meals were too small), I had a reasonable spoonful of almond butter. I space my meals at least 4 hours apart.

    – Exercise: I do 55 minutes of Pilates twice a week (one group mat class and one session with a personal trainer and Reformer & other devices). Perhaps also relevant– I walk an average of about 4000 steps a day, care for my toddler (he’s 3), do some housework each day, do HIT before meals. I’m working with the Pilates personal trainer to get my core strong enough to do kettlebell swings (she says I should hold off).

    – Cheat day: I eat a normal SC breakfast, take my AGG before each meal, use HIT before (and typically 90m after) meals, hydrate well, drink extra caffeine with my first cheat meal (more like 100mg, as 200 would make me shaky). I eat a lot & really have fun with it. For example, last cheat day I enjoyed half a marzipan chocolate bar, a large portion of apple crumble with whipped cream, loaded nachos, mashed potatoes, 2 glasses red wine and some cheese. I ate until I felt a little sick, exactly as Tim describes. I don’t usually hold onto that weight for long (~1 day). I have the cheat day over one sleep-wake cycle, NOT over 24 hours. My last cheat day, I was so not hungry the next morning and I’d read that you can do a fast the next day, so I had MCT oil, inulin, cinnamon and tea instead of breakfast, then continued the usual SC protocol at lunch.

    – Hydration and electrolytes: I suspect that this may be my problem area. I hydrate really well (~3 liters a day), but I have a health issue that requires that anyway so I’m extra-careful about water. I was adding a magnesium electrolyte solution (ConcenTrace) to all my water, but still having muscle cramps, which I attributed to low magnesium and kept increasing my hydration and magnesium. I was also taking magnesium before bed, as Tim describes. TMI alert: I ended up with horrible diarrhea, thought it was a bug (again, I have a toddler, so… sh*t happens!), and then after a week or so I finally figured out that the muscle cramps were from not enough CALCIUM and I was overdoing it on magnesium (thus the diarrhea). Now, I’m taking the recommended dose calcium each day and I add normal salt to my water most of the time, magnesium solution sometimes, and my digestion is much better. I eat foods that are high in potassium and calcium on cheat days sort of accidentally because they’re delicious. 🙂 I think I’m okay on potassium from food, but haven’t done the math yet and could be wrong on that.

    – Medication: I take a thyroid medication upon waking. The standard recommendation is to wait 1 hour before eating so it can absorb well. I tested gradually lowering the amount of time before eating and it has not impacted my energy levels (the main symptom I experience when my thyroid levels are off), so it seems to be fine. I will follow up with a blood test to confirm.

    – Alcohol: I stick to Tim’s recommendation of 1-2 glasses of dry red wine max, but I drink them with dinner rather than later because I go to bed a few hours after dinner and I don’t want the alcohol to interfere with my sleep.

    – Stress: I saw a comment on stress being a factor in stalled fat loss. Could be in my case! I got some very stressful news right when I started SC and have been processing it since then. I do make a point to relax with warm baths, reading fiction, taking music breaks, etc. already and am adding breathing exercises into the mix based on that tip.

    – Cold: I use an ice pack on the back of my neck daily, usually for 20-30 minutes in the afternoon (due to scheduling issues with the evening) or in the evening whenever it’s possible. A cold shower totally effs me up, so it’s not an option!

    Okay, so, QUESTIONS!

    1. Are there any potential issues you see that I might be missing?

    2. Based on your experience, what are the top 1-3 adjustments I need to make for maximum impact here? (For example, add almond butter upon waking, add ice water, increase/cut out MCT oil, reduce stress… I’m looking for minimal changes with maximum impact instead of adding a whole slew of activities to the protocol.)

    3. Anything else you think I should know as a newbie? Thanks so much!!

    1. Hi Elle, this may be super late, but here are two things that worked for me while on this diet (and really any diet).

      1. and oh boy this sucks. CUT OUT THE ALCOHOL. – told you it sucks. I know beer is the real issue and so are sugary drinks, but even 2 glasses of wine are 200 calories that will add up, and honestly, I always eat more when I drink, so there’s that too.

      2. Biking daily. – this is a great low impact exercise that will challenge your muscle. You can try fat burn that mild or HIT/HILLS type workouts that will leave you supercharged for the rest of the day. I did 30-45 minutes 6-8 mile rides a daily (lunch time) and it helped a lot.

      Try that for 2 weeks, and you can certainl play wiht the wine as you like. Otherwise you seem to be doing EVERYTHING right….

  45. I am halfway into the third week of the diet. I have followed the instructions TO.THE.LETTER. Nothing but beans, veg and meat 6 days per week. No snacking, no dairy, no fruit, taking PAGG stack, drinking water.
    How much weight have I lost so far?
    Not a single ounce. Not a single centimeter around hips waist or chest.
    Maybe the diet is not working because it’s actually not to far a stretch from my previous diet? I generally eat plenty of protein and veg, and not too much carb. My staring weigh was 70kg at 5 feet 11. So I’m not fat. I just wanted to lose a couple of inches around the belly and the moobs. Very disappointed.

    1. Tom, you’re very low weigh to start with. And your diet sounds on point. I would suggest more exercise. The scientific 7-min workout (work up to 2 rounds in the morning for 14 min total). Walk during lunch, or if you have access to a bike or gym (which I perfer the stationary because safty), and you can spare 30-45 minutes of riding, say every other day for 2 weeks, I’m fairly certain that will show up as a 1-4 lbs difference. Don’t worry about getting big muscles. I would just want you to get stronger and fitter. Better cardio. Good luck!

  46. SCD will probably work for anyone with few extra pounds. I lost 22 lbs in 40 days. I was so happy with the result, but a bit misserable with what I ate. Long term SCD is not sustainable at least for me. I also tried 5:2 fasting for a few weeks and it helped me lose another 14 lbs. For me combining different types of diets and exercise works best.

    Journaling a long the way has helped a lot to understand what to eat, what has the most impact and what makes me feel bad. I used [Moderator: link removed.] and it was cool to see each entry by day in a calendar.

  47. I want to start the low carb diet, but i don’t eat eggs at all! Can I replace my breakfast with a protein shake (carb/dairy free)? Or will this affect my results? Thanks

  48. This is great stuff! I totally get what Ricardo is saying about your attempt to try to lose weight when he says not to make a big to-do about it and keep it on the downlow, It totally resonated with me and I’m taking his well-intentioned advice.

    1. Focus on Protien, plant protien, so lentils, beans and rice combo and veggies. Try to experient with the amount of fat. not too much, not too little, but you’ll want to up the protien intake. To make it managable, try the hack of getting breakfast right. A simple goto that you’ll be able to make and eat for 2-4 weeks and see what happens.

      To suppliment. Exercise would be good. Heavy Hands walking or biking work wonders. Strength training, I do the 7-min workout everyday, it’s short and doesn’t get boring, all you need is a floor and a chair for the equip. I like using an app that will call out the transitions:

  49. Tim, I’ve done the slow card diet a few times and it works wonders. When I’m getting a little lazy or feeling my energy fade, it’s one I can always come back to and get myself back in a good place.

    I first heard about you and the slow carb diet years ago from Mike Del Ponte when he was at Soma Water. My cofounder and I did some work with them as well, and the Soma team were good friends and some that I still chat with often.

    Actually, it was your post with Mike on Kickstarter that encouraged me to do my own. I created a multi attachment tea infuser (which I realized I needed when drinking so much tea on the slow carb diet). I had grown up in Southern Africa and so enjoyed tea a lot anyway, but a combination of things made me go for it. We raise almost $500k, and now I’ve moved full time to Mosi Tea.

    I would LOVE to send you one to try out… it allows you to brew literally any tea, but also coffee, cold brew, and much more. We are about to launch a tea line as well, so I’d love to send you some of that as well if interested. Either way, thank you for all that you do and the amazing content.

  50. I’m so frustrated and bummed! 10 years ago, when I was 50, I got 4HB and read it throughly. Loved it! My family decided to try it together- with different goals. I lost 15 lbs in 6 weeks:from 130 to 115. I was so happy! I shared and bought the book for everyone who asked me how I did it! I did everything but the PACC, with complete success. We all reached our goals to be fitter and/or lose weight.
    Since then, I’ve tried the diet over and over without success! I have no idea why, but I find myself trying to lose 10lbs (I’m 130 again) but I just can’t – I’m in a permanent plateau it seems. Honestly, I need help! I want to feel as good as I did before.
    Tim? Any suggestions for me? (You likely don’t have an opportunity to read and respond to all your emails personally, but I’ve been a huge fan for years, so I hope you hear at least that part! Thank you for writing the 4HB!)


  51. This might be a lazy question. But I have not found a lot of evidence or research for those who want to do the slow carb diet but are trying to avoid meat products or choose to be plant based. Is there any suggestions there? (Would you just substitute tofu for all the meat proteins?)

  52. Thank you so veryyyyyy much for sharing your plan it has completely made me lose 38 pounds started sept-81/2 months I absolutely feel great,I love you still have that day where you can eat what you want so it’s a lifestyle you can live with also you can live with it because it doesn’t have a large expense.

  53. Here I am 11 years after this article was posted to let you know the slow-carb diet and this article helped me completely change my life.

    I got started in 2018 at 350lbs and in 10 months I was able to drop 120lbs and since then I have been able to maintain that weight loss since.

    But even outside of the physical benefits the mental benefits have far more valuable. What I saw as possible for my life completely did a 180.

    From barely scraping by, to no longer worried about money.
    From trying to figure it out, to a man with a mission and a purpose.

    This article and “The 4-Hour Body” have been one of the most valuable things to come into my life!

  54. Dear All, my whole life I have been told that eating less is key + I have OCD. It is my first day on the diet but I really need guidelines on the proportions per meal or per day.