What Is the Slow Carb Diet?
The slow-carb diet consists of eating just five major food categories (animal protein, vegetables, legumes as well as fats and spices) and instructs people to take four meals daily for a period of six weeks. The diet also provides one cheat day, where all food items are permitted – you are free to eat what you like.
The concept behind this diet is to adhere to the low-carb diet in order to improve your body’s capability to use fat as fuel which in turn reduces your fat stores overall. This in turn reduces the weight of your body. In her guidebook, Ferriss talks about essential supplements (like magnesium and calcium) as well as nootropics which you can consume regardless of whether they’re required.
What Are the Slow Carb Diet Rules?
The premise of the slow-carb diet are five simple guidelines:
Rule One: Avoid White Carbohydrates
The diet demands that you beware of white carbohydrates. These comprise all kinds of refined carbs that are processed and that are made of refined flour. If you’re participating in the strength-training program it is possible to consume these carbohydrates within 30 minutes of the end of your workout. Beware of these foods completely during times you are on a diet if you’re looking to shed weight.
Rule Two: Eat the Same Few Meals
Ferriss says that there are so many food options to pick from, a plethora of thousands, just a few is not enough to cause weight increase. So, the plan is mixing food items from the 5 food groups to make your meals and repeat them each day.
Rule Three: Don’t Drink Your Calories
Yes you are able to and should consume plenty of water to stay hydrated, as in addition to other beverages that are not calorie-free like unsweetened coffee or tea. Be sure to avoid any beverages that contain calories, like shakes of protein shakes, juices of fruit or smoothies since the general rule is that they offer little or any nutritional benefit. Therefore, eat your calories, don’t drink them.
Rule Four: Don’t Eat Fruit
Fruits can be considered to be part of a balanced and healthy diet, but the low carbohydrates suggest that fruits aren’t beneficial for those who want to shed weight. The reason for this is that fructose, the fruit’s sugar could hinder weight loss by boosting your blood sugar levels and fat levels, which can reduce the body’s ability to burn fat.
Rule Five: Take One Day off per Week
The slow-carb diet permits participants to have a day off and eat what they like. So, on the one scheduled day, you are allowed to stray from your diet.
Foods Allowed in the Diet?
The diet is based around five groups of food, which include protein and legumes, fats, legumes vegetables, spices, and fats. It lists some foods from each of these five groups since there are only a handful of options, you’re less likely to stray from. Below is a list of foods that are allowed by groups:
- Proteins: Egg whites, fish, grass-fed beef pork, chicken breasts or thigh Protein powder (lactose-free and unflavored).
- Legume: Lentils, black beans, red beans pinto beans, and soybeans.
- vegetables: Spinach, cruciferous vegetables (broccoli and cauliflower, Brussels sprouts, and Kale) peas, asparagus sauerkraut, green beans and Kimchi.
- fats Olive oil, butter (low-heat cooking) Nuts grapeseed, ghee, grapeseed, macadamia (high-heat cooking) as well as creamer (dairy-free and a limit of one to two teaspoons daily).
- Spices Salted garlic, herbs, salt White truffle sea salt.
Take small amounts of each of the two food groups.
What Foods Are Not Allowed in the Slow Carb Diet?
The slow-carb diet has defined items to avoid during the weight loss process and, possibly, for the rest of time after. The following are the ones to avoid:
1. Fruits
Fruits are high in amount of fructose. But the diet permits eating avocados only in small quantities due to its large fat intake in the diet.
2. Dairy
Dairy products are not permitted because it can cause the levels of insulin in your blood to increase, which can be negative for your weight reduction goals. But cottage cheese is permitted as it is, as per Ferriss the cheese has the highest levels of casein protein as well as low levels of lactose when compared with different dairy items.
3. Fried Foods
The diet doesn’t allow the consumption of foods that are fried due to their high calorie content and lack of nutritional value.
When to Eat
The timing is crucial during the diet of slow carbs. Breakfast should be consumed within one hour after waking and then spread out your meals about 4 hours in between during the course of your day. This is dependent on your sleep schedule.
What Types of Result Would You Expect?
In Tim Ferriss’ slow-carb diet study, he discovered the following: 84 percent those who adhered to the regimen for four weeks shed weight without doing any kind of exercise. Furthermore 14 percent of the participants lost more than 15 pounds during the same timeframe.
This means that each 14 of the 100 people who took the diet lost approximately 3.75 pounds every week. That’s an amazing result in such a short amount of time. The secret of the diet is to reduce your energy consumption to help you lose fat.
How to Use Foods Planning to Help Accomplish Your Goals
In his book the 4-hour body, Tim Ferriss offers tips for food planning to increase the chances of sticking to your diet plan for the duration of the program and over the long term. A few of the most frequently asked questions and problems you could face are:
1. Stick to the Diet When Eating Out
The best strategy is to substitute any carbohydrates with beans and other vegetables. For example, you can take salads that don’t contain cheese or croutons. Or, eat an organic beef burger that isn’t topped with buns or ketchup and so on. Also, keep a record of diet-friendly, low-carb eating establishments near your workplace or home.
2. Eating When in a Rush
Make sure you have essential items such as frozen vegetables canned tuna, beans leaf, spinach leaves, eggs in your fridge which you can transform into easy meals.
3. Sticking to the Slow Carb Diet When Traveling
Success depends on planning and making sure you avoid unplanned eating that doesn’t assist in achieving your weight goal of losing weight. You can consume canned foods such as beans or tuna, nuts and the nut butter and protein powder.
Benefits of the Slow Carb Diet
The slow-carb lifestyle is simple to adhere to. It is based on a small number of permitted foods and has five guidelines to be followed. Its design promotes a high metabolic rate, fat burning capacity and weight loss over the duration. It recommends eating breakfast that is a healthy, protein-rich breakfast within an hour after the time you wake up.
The diet also suggests that you stay clear of eating sweet foods to lower the calories consumed and assist in the process of losing weight. Additionally, having one free day of cheating each week where you are able to eat what you like increases your calorie intake to help your fat burning and curb your appetite.
Over to You
Tim Ferriss based the slow carb diet on methods that are simple to comprehend and easy to follow. They also aid in weight loss as well as limiting your intake of sugar and boost the body’s capacity to use fat as energy. This diet is beneficial to those looking to be healthier and shed weight.
