"The most important piece of knowledge I took from 4HB and haven't seen anywhere else is to eat a protein rich breakfast (I do 4 fried eggs) within 30 minutes of waking up. This was very hard for me to keep up with so I have sample data from weeks where I was very consistent and weeks where I didn't even make it out of the shower in 30 minutes. For me, eating that breakfast within 30 minutes of first waking up more than doubles my weekly weight loss. I still don't fully understand why this works, but it does, at least for me. It's one of those things you read and don't believe until you actually do it to yourself and measure often."Anyone interested on this bit should have a look at Jack Kruse's leptin reset diet (http://www.jackkruse.com/my-leptin-prescription/). His posts are incredibly difficult to read, but as a dentist and neurosurgeon who has lost tons of weight himself, he really seems to know what he is talking about.
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