A small unconventional fitness pamphlet which I hope will convince the unhealthy

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  Required: Carbohydrate restriction (specifically, low-carb/high-fat)

LCHF is “a high-fat, adequate-protein, low-carbohydrate diet” most often done for weight loss, but with many advantages over the standard Western HCLF diet, such as lower “risk for heart disease, diabetes, cancer, stroke, and much more”.

I would not share this with my friends or family. Primarily because telling someone how to lose weight, is akin to telling them they are fat. If they asked for it, I might share this link.

On another note this is basically 1 page guide to the 4 hour body. Even some of your word choices are the same (force multiplier). Might want to cite that.

No mention of canola (rape) oil? Basically lower saturated fat than olive oil and with a pretty high smoke point. I use it for general cooking and use olive oil as flavour enhance for e.g. salads.

There's rising evidence that supplements are bunk and/or unnecessary. It's almost as bad as the anti-oxidant nonsense. Recently it was discovered that fish oil is likely to be bullshit too, based on poor research and a tiny, biased subject pool. Meta analysis has implied that vitamin supplements don't do anything for people.

http://www.theguardian.com/lifeandstyle/2013/dec/17/vitamin-...

The nutrient that folks are (usually) most deficient in is calcium, it's quite hard to find in food. The only place you can get it easily in significant quantities is milk and bones. People on poor diets are typically lacking in staples like Vit B, Vit C, etc but that's usually because they don't eat enough vegetables. Just increase your intake of 'super' greens like Brocolli, Spinach and Kale and you'll smash your RDA easily.

People fail at dieting because they cheat or they're not willing to give up sugar in lieu of sweeteners. Ever look at a pack of biscuits? Each one nullifies about 20 minutes of exercise.

The only thing I immediately disagree with is your recommendation of avoiding beans. While they have starch, they are a great source of fiber (for that feeling of fullness and digestive regularity) and slow-burning carbs (for energy).

It's pretty hard to maintain energy throughout the day just with your "good" list and maintain some sort of digestive regularity.

If you get sick of beans, drown them in some Safeway brand salsa or a dap of lowfat sour cream plus some Sriracha sauce.

Anyway, great project, even if it only inspires one other person. That should be reward enough.

Source: I've been a little overweight, a weight lifter, mountaineer, and ultramarathon runner, so I have food science down for my body.

Any thoughts on vegetarians following this plan? Is there a preferred meat alternative in the diet?