Best products from r/4hourbodyslowcarb

I have never read a reddit post this long before, or all the comments. You write very well.

I'll start with the budet issue. I do try to be as frugal as possible as well, but can 'afford' most of the food and to by expensive organic stuff sometimes too. I would make lean ground beef a staple. I would take the time to seek out a butcher or farmer so you know where the meat is coming from, and can usually get it at big box store prices. Where I live that is ~$3 per lb. I would also get some beef liver. This is actually one of the most nutrient dense source of food you can eat. One way to work it into your food with it being palatable is to mix it in with the ground beef. I also eat a ton of bacon. You should be able to get it for pretty cheap as well.

For eggs it was mentioned already but eat the yokes, Tim even says that hidden in the Testosteron chapter. I would again try to find a farmer that you can get pastured eggs for cheap.

For veggies I find that frozen is usually more expensive. Buy fresh whatever is on sale and paying attention to all the grocery store flyers is important. Again finding farms and farmers markets too. Some communities have Community Supported Agriculture (CSA) where you can put in some time working on the garden in exchange for some of the produce, I would look into that.

Also if you google for "paleo budget shopping list" or things like that there are a lot of resources. SCD comes from the same foundation as Paleo (listen to Tim on Robb Wolfs Podcast from Dec 2010 for more info).

It seems like you may not have a lot of financial resource but do have quite a bit of time. I would use that time to learn as much as possible about nutrition, for both physical health and mental health. Tim's book is a great starting point but it doesn't quite fill in a lot of the gaps. There are a lot of false info in conventional nutrition info and he didn't quite debunk them all enough. You can get books for free at your local library, hopefully it is a decent library. If not there are other ways to find them and most of these people have great websites and blogs as well.

1. It Starts With Food I have read a lot of books, and if this one came out sooner it would have saved me a lot of time. It is the best book by far. The blog is at http://whole9life.com/
   
2. Robb Wolf's podcast. This has been huge place for me to learn about some of the more scientific aspects of nutrition. I also read his bood The Paleo Solution and it is a good read.
   
3. Gary Taubes. He has a ton of interviews and talks on youtube and around the web http://www.google.com/search?q=gary+taubes+interview he also has 2 good book, "Good Calories Bad Calories" and "Why We Get Fat"
   
4. Underground Wellness podcast and the Dark Side Of Fat Loss Ebook by Sean Croxton. This podcast is all interviews by some of the best nutrition gurus out there (all of the previously mentioned have been on his podcast plus way more) The ebook is quite good as well
   
5. Emily Dean she has a blog here http://evolutionarypsychiatry.blogspot.ca/ and http://www.psychologytoday.com/experts/emily-deans-md She also has a book which I just found out about.
   
6. Stephan Guyenet Blog at http://wholehealthsource.blogspot.ca/ he is quite technical but very good source
   
7. Chris Kresser has a great blog and podcast as well.
   
8. Dave Asprey bulletproofexec.com blog and podcast. He has really good stuff on stress and sleep hacking http://www.bulletproofexec.com/hack-stress/
   
9. Marks Daily Apple by Mark Sission great blog and forum. Also has a couple of books out call Primal Blueprint.
   
   There are also some small 4 HB specific blogs. hisc1ay has a good one http://www.findingmyfitness.com. Mine is at http://www.myfourhourbodydiary.com/. Luke at http://4hourbodycouple.com and http://4hourbodyzone.com by Brian and http://www.4hourlife.com/ by Stephen.
   
   Also the http://www.4hbtalk.com forum is quite active and has a lot of helpful people.
   
   To address some of the other specific things you asked about. The eggs I already mentioned I wrote about it a while ago if you want more detailed info http://www.myfourhourbodydiary.com/2012/02/05/the-big-fat-missing-chapter/.
   
   I personally don't think beans are the best choice for you give your history of thyroid issues. I would definitely stay away from peanuts, I know you didn't mention them but they are a legume, and the protein lectin in them can not be digested. This is why so allergies to them can be so sever in some people. I can see how your thyroid issues may have disappeared when you started eating more. Fasting that much and eating that little would cause a huge stress on you adrenals and your cortisol would be through the roof.
   
   I think roots and tubers like sweet potatoes, yam, taro, carrots, squash and other starchy veggies (potatoes might be ok for you too, they have a higher glycemic index but if you are eating them with fat an protein the glycemic load should be low) would be a safer choice for you. They have a glycemic index of ~37 which is pretty low and have very few inflammatory proteins.
   
   I also would try to limit starchy foods to 1-2 meals a day not all 3. A high fat and protein breakfast will keep you satiated for a long time and provide a ton of nutrition. Here is a good example although I would avoid the fruit until you are at your goal weight http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/270/The_Meat_and_Nut_Breakfast.aspx
   
   I also recommend to people to try a gluten free cheat day. It worked wonders for me and most people that try seem to feel much better and lose fat much faster as well. I try and recommend to eat as much fruit as possible on cheat day. Helps build up that store of liver glycogen and help with any sweet tooth issues.
   
   For exercise looks pretty good what you are doing, especially since you are noticing a difference so fast. When you start to plateau or get bored of those exercises adding in some stuff from the kiwi workout would be good, and other KB stuff like cleans and snatches if you feel comfortable doing them. Learning the more advanced stuff too is fun, like turkish getups, on legged deadlifts etc. Also I highly recommend pullups, you can usually find a bar at your local park to do them. Being that we sit a lot we generally have a weak back and pulling muscles.
   
   As for the amount of weight lost you are doing very good. I think 10 lbs a month is around average maybe a bit over average. I think it would really benefit you to make some non scale goals (NSV or non scale victories as they like to say in /r/loseit) see this post for ideas http://whole9life.com/2012/08/new-health-scale/
   The scale is a really shitty way to measure body composition and health.
   
   Some longer term goals and maybe some performance goals I think would really help you out as well. 'Dieting to lose x amount of weight' is never successful. Tim states in the book many time it is a lifestyle change. You want to look good, and being healthy is the best way to accomplish that. My goal from the start was to lead a healthy lifestyle to set an example for my son and any future kids I have, I have been at it for 18 months now and will never go back. There have been set back, ups and downs along the way, but when your goal is long term and you are looking way down the road, having some cake at a birthday isn't that big of a deal.
   
   I also get a ton of help from my S/O and I highly suggest everyone get by in and help from the people around them. They don't have to be as passionate about it as you are but as long as they are board and have some sort of health related goals it makes a huge difference.
   
   Good Luck, feel free to contact me directly.

A few strategies I use to get me past the "oh, I'll just have a bite" thoughts:

1. I think hard about whether that treat is really the best use I can think of for those calories. Even thought SCD isn't a calorie-focused diet, ultimately you are still eating and burning calories. Usually the answer to that question is no--I might want a bite of something not on-diet, but when I think about it, I don't really like it so much that I have to have it.
   
2. I mentally treat anything off-diet during the week as if I were allergic to it. In a way, its not a terribly inaccurate way to think about those foods. Obesity isn't an allergy, but it has similarities--it's an over-reaction of the body's adipose cells to certain foods that, for whatever reason, it can't handle in a healthy way. This also gives me a far more empathetic way of seeing my own weight issues and those of others -- being overweight isn't a necessarily moral failing of self control, any more than sneezing is. Both are just responses that one person has to a stimulus that doesn't impact other people.
   
3. I add it to my running mental list of things I'll wait to indulge in until Saturday. For foods that will keep, I might literally save them until then. For others, it's more of a thing of "oh, mac and cheese, I haven't had that in awhile, I think I'll do that on Saturday!" Then, related to (1), I might think about where the absolute best mac & cheese I can find will be on Saturday, rather than whatever mundane version is in front of me at the moment.
   
4. Occasionally, I'll actually have A BITE. The self control required on this is huge, but when faced with something special that can't be saved for Saturday, this allows me to enjoy something and then move past it. I try to be very present for that bite, and often, I'll enjoy the one taste more than I would've if I'd eaten a whole serving while, say, dividing my attention to conversation or my phone. Realistically, there are very few things that A BITE of will result in an appreciable blood sugar spike, especially during the course of a meal.
   
5. I keep one of these on top of my fridge, and think about whether whatever I'm staring at in there is really worth carrying around some chunk of this with me: https://smile.amazon.com/gp/product/B00J8FJQNA/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&psc=1

Hmm. That is tough. Canned/pouched chicken, salmon and tuna. Do you like sardines? Excellent source of protein and calcium. Canned beans, chicken/beef broth, canned chilies, even some cans of commercial pre-made chili can be ok, especially if you watch the labels for sugar content. You might try canned veggies like green beans, lima beans, sometimes you can find canned collards, spinach or greens depending on the area, sliced and canned mushrooms too.

Dried onion, garlic powder, oregano, salt, pepper, hot sauce, herbs and the like are going to be your friend if you are cooking via microwave or crockpot.

A cooler with some heartier veggies like broccoli, cabbage, brussels, kale, zucchini, peppers, onions and the like would probably stay fresh for several days at a time especially since most of those veggies would be ok outside of the fridge. Ice packs like these are excellent for keeping things cold for awhile: http://www.amazon.com/Polar-Tech-Leakproof-Viscous-Refrigerant/dp/B008K9609I/ref=pd_sim_hg_7?ie=UTF8&refRID=0QW1Z2NTDWXHYPVGMSV7

You might want to google low-carb camping or backpacking for ideas, and check out this thread:
http://www.reddit.com/r/keto/comments/1bztel/low_carb_campingbackpacking_foods/

Best investment I can suggest is getting an instant-pot, I made some recipe posts a while back for some recipes I would make.

Making a whole chicken and bone broth is pretty easy and tasty way to get some meat for the week.

My MIL's Feijoada is also really easy way to get some really tasty black beans, I can't stand them straight from the can.

Tim has 4-hour chef which is interesting book, but it's not just cooking, for that I really like Williams-Sonoma Tools & Techniques

Edit: good video, I wouldn't mind seeing you make some more as you go for sure.

Edit2: forgot to mention, these are pretty good spice mixes with no sugar added

Congrats on your progress!

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I found that Cinnamon in the morning really helped with sugar cravings.

https://www.organicauthority.com/energetic-health/spices-that-naturally-stop-sugar-cravings

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Also, Monkfruit is an amazing sugar substitute. It's the only non-sugar sweetener that is 100% natural and creates absolutely no insulin response, which makes it great for SCD. I prefer its flavor to all of the alternatives. You just have to be careful that you're getting 100% monkfruit. Drops are better because they don't include fillers, which most powder options do, and they're affordable, which the pure powder is not. This is the one I've used:

https://www.amazon.com/Lakanto-Liquid-Sweetener-Calories-Original/dp/B07G4ST2GL

It’s usually easier to make them yourself than buy them at a store—that way you know what goes in them! F28, 6’5”, 215lbs, 107lbs lost TD.

Here’s what I use:
-24oz cold water

—1/2 scoop micellar casein powder, unflavored
(https://www.amazon.com/dp/B002PYLOX6/ref=cm_sw_r_oth_api_i_wMD9Ab1QNAETY)

—1/2 scoop 100% whey protein isolate, choc.
(https://www.amazon.com/dp/B0013OXOKU/ref=cm_sw_r_oth_api_i_yOD9AbFHYJP5A)

If you want to kick it up a notch, add in:
—1 tsp Matcha Green Tea Powder, vanilla
—1 tbsp Bulletproof Brain Octane

All of these items can be purchased on Amazon, and since they’re in bulk, they last a good while. The brands in the links for the protein powders are cheaper per pound, and have less than 1g of sugar, as well as low-carb (0g for the casein and 2g for the whey).

Been drinking this mixture for 2 years now, and it’s still as good as it was then for helping me maintain by weight. If you decide to go with the add-ons too, it will add extra fat burning assistance and increased mental focus/clarity (and digestive regularity).

If you have any questions, let me know! Good luck.

For lunches I use this Thermos food container thingy. If you heat stuff up in the morning it'll keep it hot all day. Holds 24oz which is plenty for me, but if you need more food you could get two of them. Anyway, I think it's a good solution for those of us with no way to heat our lunch during the day. Good luck!

As far as bathroom trips, I find that my body adjusted to the diet in a week or two and things go back to normal. :)

https://www.amazon.com/Thermos-Stainless-King-Ounce-Midnight/dp/B008JC76XA/

You will get some amazing results. I got this body meauring tape for my measurements (waist, chest, arms, thighs, etc). These are the metrics you will pay attention to. http://www.amazon.com/gp/aw/d/B000G7YW7Y?pc_redir=1405521762&robot_redir=1.

Good luck my friend. I want to hear your progress.

I have avoided that particular curry because of the cream in it. Kitchens of India, however, does offer another curry that is slow carb friendly.

Kitchens of India Rajma Masala is one that I buy regularly and love! I've often added veggies in or more beans to flesh it out a bit.

Tasty Bites Jodpur Lentils is also one that I'm a fan of, as well as their Punjab Eggplant.

There are a couple other ones as well, but I can't remember them off hand. If you have a trader joes near you, their refried beans are a good option!

When I started the SCD I bought one of these (Kolder Salad Dressing Bottle, Glass, 13-Ounce, Made in the USA https://www.amazon.com/dp/B002OOVB0I/ref=cm_sw_r_cp_api_tD.UzbF9RFAT4). It has recipes w/ measurements on the side and has been wonderful. My wife and I like the Greek dressing and there's only ~1/3 cup of lemon juice in the entire recipe so the impact is negligible.

I drink this stuff for breakfast as a matter of convenience, but you can bake with it too.

Anthony's Premium Pea Protein, 2lbs, Plant Based, Gluten Free, Unflavored

https://www.amazon.com/Anthonys-Protein-Plant-Gluten-Friendly/dp/B01COARRFE

I've had these before, super good

Good reviews on Amazon!
http://www.amazon.com/Explore-Asia-Organic-Black-Spaghetti/dp/B0078DU1CY/ref=pd_sim_gro_4?ie=UTF8&refRID=0WH43W7HRKVB4Y5JSX6J

Walmart has a brand that we have had before and it's very good quality. (Not everything at Walmart is made in China!)