Humans don’t need fruit six days a week, and they certainly don’t need it year-round.Can fruit juice screw up fat loss? Yes, very much.Fruit juice increases albumin that binds to testosterone.The only exceptions to the no-fruit rule are tomatoes and avocados (but no more than one cup or meal per day).

Rule #4: Don’t Eat Fruits

Before you jump into the workout routine, understand The Minimum Effective Dose (MED). MED delivers the most dramatic results in the least amount of time.Anything beyond the MED is wasteful. For example:<ol><li>To boil water, the MED is 100°C. Higher temperatures will not make it "more boiled," only consuming more resources.</li><li>For a muscle group, activating your growth muscle might require just 80 seconds of tension using 50 pounds once every seven days.</li></ol>More is not better.

The author recommends Saturdays as your Dieters Gone Wild (DGW) days.You are allowed to eat whatever you want on Saturdays.There are no limits or boundaries during this day.Should you do it? Yes, of course.

Rule #5: Take One Day Off Per Week

Different sources of calories = different results.Scenario #1: 2 identical twins eat the same meals for 30 days. The only difference: one of them just finished a course of antibiotics and now lacks sufficient good bacteria for full digestion.Will the body composition outcomes be the same? Not.Scenario #2: 3 females of the same race, age, and body composition consume 2,000 calories daily for 30 days. Subject A consumes nothing but table sugar, Subject B consumes nothing but lean chicken breast and Subject C consumes nothing but mayonnaise.Will the body composition outcomes be the same? Not.

Calorie

It’s not what you put in your mouth that matters, it’s what makes it to your bloodstream. If it passes through, it doesn’t count.

Richard Branson, the founder of Virgin Group, was once asked in an interview, "How do you become more productive?"The interviewer wondered what a billionaire’s answer would be.He broke the silence: "Work out."Working out gave him at least four additional hours of productive time daily.

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These foods are prohibited:All bread, rice (including brown), cereal, potatoes, pasta, and fried food with breading.You'll be safe if you avoid eating the above foods and anything else white.Exception: You are good to consume those above foods within 30 minutes of finishing resistance training.

Rule #1: Avoid White Carbohydrates

If you want a body transformation, there are two fundamental MEDs to keep in mind:<ol><li>To remove stored fat: Do the least necessary to trigger a fat-loss cascade of specific hormones.</li><li>To add muscle: Do the least necessary to trigger local (specific muscles) and systemic (hormonal) growth mechanisms.</li></ol>What small steps are to achieve these two objectives?Scroll down to deep dive further into this!

Body Redesign

Now that you understand the basic theories let's start to follow the diet rules.<ol><li>Rule #1: Avoid white carbohydrates.</li><li>Rule #2: Eat the same few meals repeatedly.</li><li>Rule #3: Don’t drink calories.</li><li>Rule #4: Don’t eat fruits.</li><li>Rule #5: Take one day off per week.</li></ol>Keep scrolling down to deep dive further into this!

Five Diet Rules

<ul><li>Drink: Massive quantities of water and as much unsweetened tea, black coffee, or other no/low-calorie beverages as you like.</li><li>Do not Drink: Any milk, regular soft drinks, or fruit juice. Limit diet soft drinks to no more than 16 ounces per day if you can, as aspartame can stimulate weight gain.</li></ul>

Rule #3: Don’t Drink Calories

Two bacteria have been found to influence fat absorption regardless of diet: Bacteroidetes and Firmicutes.<ul><li>Lean people have more Bacteroidetes but fewer Firmicutes.</li><li>Obese people have more Firmicutes but fewer Bacteroidetes.</li></ul>How to increase them?<ol><li>Fermented foods. It contains healthy bacteria.</li><li>Prebiotics and probiotics. It could benefit from allergies, aging, obesity, and diseases from AIDS to type 2 diabetes.</li></ol>

Bacteria

Damage control means eating a lot but still minimizing fat gain.Apply these three principles:<ol><li>Principle #1: Minimize the release of insulin. How? Ensure that your first meal of the day is high in protein and insoluble fibre. The protein will decrease your appetite for the remainder of the binge and prevent total self-destruction.</li><li>Principle #2: Increase the speed of gastric emptying. Gastric emptying = Food exits the stomach. How? Consume caffeine and yerba mate tea.</li><li>Principle #3: During the binge, engage in muscular contractions (air squats, wall presses, and chest pull with an elastic band).</li></ol>

Damage Control

The most successful dieters eat the same few meals over and over again. A thousand products are in grocery stores, but only a handful won’t make you fat.Mix and match from the following list:<ol><li>Proteins: Egg whites, chicken breast or thigh, beef.</li><li>Legumes: Lentils, black beans, pinto beans, red beans, asparagus, peas, broccoli, green beans.</li></ol>Eat as much as you like of the above food items, but keep it simple. Pick three or four meals and repeat them.

Rule #2: Eat The Same Meals

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How To Build Muscle

The 4-Hour Body is a great resource to focus on diet, exercise, sleep, and more.

#1 NEW YORK TIMES BESTSELLER • The game-changing author of Tribe of Mentors teaches you how to reach your peak physical potential with minimum effort. “A practical crash course in how to reinvent yourself.”—Kevin Kelly, Wired Is it possible to reach your genetic potential in 6 months? Sleep 2 hours per day and perform better than on 8 hours? Lose more fat than a marathoner by bingeing? Indeed, and much more.  The 4-Hour Body is the result of an obsessive quest, spanning more than a decade, to hack the human body using data science. It contains the collective wisdom of hundreds of elite athletes, dozens of MDs, and thousands of hours of jaw-dropping personal experimentation. From Olympic training centers to black-market laboratories, from Silicon Valley to South Africa, Tim Ferriss fixated on one life-changing question:  For all things physical, what are the tiniest changes that produce the biggest results? Thousands of tests later, this book contains the answers for both men and women. It’s the wisdom Tim used to gain 34 pounds of muscle in 28 days, without steroids, and in four hours of total gym time. From the gym to the bedroom, it’s all here, and it all works.  You will learn (in less than 30 minutes each): • How to lose those last 5-10 pounds (or 100+ pounds) with odd combinations of food and safe chemical cocktails • How to prevent fat gain while bingeing over the weekend or the holidays • How to sleep 2 hours per day and feel fully rested  • How to produce 15-minute female orgasms  • How to triple testosterone and double sperm count • How to go from running 5 kilometers to 50 kilometers in 12 weeks  • How to reverse “permanent” injuries   • How to pay for a beach vacation with one hospital visit          And that's just the tip of the iceberg. There are more than 50 topics covered, all with real-world experiments, many including more than 200 test subjects. You don't need better genetics or more exercise. You need immediate results that compel you to continue. That’s exactly what The 4-Hour Body delivers.

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Tim Ferriss is author of three #1 NYT/WSJ bestsellers: The 4-Hour Workweek, The 4-Hour Body, and The 4-Hour Chef. He is also a start-up advisor specializing in positioning, PR, and marketing (Uber, Evernote, etc.). When not damaging his body with abusive sports, he enjoys chocolate, bear claws, and Japanese animation.

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