Kautsar Ikrami's Key Ideas from The 4-Hour Body
by Timothy Ferriss

If you want a body transformation, there are two fundamental MEDs to keep in mind:

1. To remove stored fat: Do the least necessary to trigger a fat-loss cascade of specific hormones.
2. To add muscle: Do the least necessary to trigger local (specific muscles) and systemic (hormonal) growth mechanisms.

What small steps are to achieve these two objectives?

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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.

Now that you understand the basic theories let's start to follow the diet rules.

1. Rule #1: Avoid white carbohydrates.
2. Rule #2: Eat the same few meals repeatedly.
3. Rule #3: Don’t drink calories.
4. Rule #4: Don’t eat fruits.
5. Rule #5: Take one day off per week.

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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.

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:

1. Proteins: Egg whites, chicken breast or thigh, beef.
2. Legumes: Lentils, black beans, pinto beans, red beans, asparagus, peas, broccoli, green beans.

Eat as much as you like of the above food items, but keep it simple. Pick three or four meals and repeat them.

• Drink: Massive quantities of water and as much unsweetened tea, black coffee, or other no/low-calorie beverages as you like.
• 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.

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).

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.

Damage control means eating a lot but still minimizing fat gain.

Apply these three principles:

1. 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.
2. Principle #2: Increase the speed of gastric emptying. Gastric emptying = Food exits the stomach. How? Consume caffeine and yerba mate tea.
3. Principle #3: During the binge, engage in muscular contractions (air squats, wall presses, and chest pull with an elastic band).

Two bacteria have been found to influence fat absorption regardless of diet: Bacteroidetes and Firmicutes.

• Lean people have more Bacteroidetes but fewer Firmicutes.
• Obese people have more Firmicutes but fewer Bacteroidetes.

How to increase them?

1. Fermented foods. It contains healthy bacteria.
2. Prebiotics and probiotics. It could benefit from allergies, aging, obesity, and diseases from AIDS to type 2 diabetes.