So I have resumed my 4HB program, after being in a sort of maintenance mode (besides losing most of July to a Pancake and Rum binge.) July was a bad month. 10 lbs of indulgence and self pity.
However, since I restarted last week I have lost 6.4 lbs already. That is with just cutting out processed carbs from my diet again. One cheat day on Saturday*.
I have modified the diet a bit. There is a similar program put forth in It Starts with Food by Melissa and Dallas Hartwig. Like the 4HB it is basically a modified Paleo diet. I found their explanations excellent, but as one friend pointed out they are a fair amount preachy. However I particularly like how the explained that there is no food Switzerland. All food is either net beneficial or net harmful. Twinkies are harmful (not that I eat Twinkies.) They break down the food is to satisfying one of four criteria, if it doesn't meet it... you don't eat it. (go read the book if you want to know about the criteria)
Some key differences between their program and the 4HB:
No legumes of any sort, including lentils, kidney beans, and peanuts (which means no PB)
No seed or nut based oils (not a big deal I mostly cook with olive or coconut oil already)
No cheat days. They recommend 30 days start without any cheat days whatsoever. In fact they reckon that once you make it past the 30 days you won't need any cheat days.
No Red Wine, in fact they go so far as to suggest cutting all alcohol out of your diet forever.
Fruit is allowed, and even encouraged.
Processed proteins such as whey protein are Verboten.
In any case I am switching to that eating model, but keeping the cheat days, and maybe the protein powder in the form of fruit smoothies in the morning (otherwise realistically I won't have any breakfast.)
I'll give it 30 days with and see how I feel.
*Cheat day is sort of a misnomer. I actually still am not going crazy on Saturdays. In this case the only thing different was I got an eclair from the coffee shop Saturday morning. Otherwise it was perfectly normal food day.