If you have followed a no-carb diet you might have noticed that your body is actually tired, you can’t even work out properly. This because carbs are our body’s main source of energy. Today we introduce you to a new type of diet that claims to help you lose weight in a short period of time. Keep reading to know everything about the slow-carb diet.
What Is Slow-Carb Diet?
Timothy Ferriss has created the Slow-Carb diet in 2010 with the intention of helping people to lose weight fast. He claims that by doing the minimum amount of work you’ll get maximum results. The plan is based on five fundamental rules that dictate the basics of the diet. Simply put, you’ll need to eat very low carb meals for six days, and on the seventh day, you are allowed to eat whatever you want.
What are The Five Rules Of Slow-Carb Diet?
Rule #1: Avoid “white” carbohydrates
This means anything made from grains (including corn, rice, and quinoa), white potatoes, flour, and breaded things (like fried chicken). “White” carb sources that are not part of this rule include white beans, garbanzo beans, and cauliflower.
In other words, if it’s not a legume or a low-carb vegetable and it’s filled with starch, it is best to avoid it.
The inverse of this rule is to only get your carbs from slow-digesting sources, like legumes and low-carb vegetables. (Important caveat: The digestibility of carb-rich foods varies from person to person. This is one of the key criticisms of slow-carb dieting that we will unpack later in this article.)
Rule #2: Eat the same few meals over and over again
Pick from the slow-carb food list and recipes below, and stick with a simple rotation of meals. This will help minimize the stress of dieting and reduce the risk of overeating.
Simple whole foods like eggs, bacon, canned fish (e.g., tuna, salmon, sardines), frozen veggies, and canned beans are easy to turn into quick meals. You can also choose a few staple slow-carb recipes and stick with them throughout the week (scroll down to the recipe section for some delicious ideas).
Rule #3: Don’t drink calories
Liquid calories are less satiating than solid calories. This means you should avoid soda, juice, smoothies, alcohol, and milk while you are going slow-carb.
Tim Ferriss does, however, make an exception for a glass or two of red wine and one 16oz diet soda per day.
For best results, you should only drink water, tea, and/or coffee. Even though red wine and diet soda are relatively low in calories, they can indirectly contribute to slowed weight loss.
Rule #4: Don’t eat fruit
The reasoning behind this rule is to avoid fructose, which is found in high quantities in most fruit. On his blog, Tim claims that “fructose –> glycerol phosphate –> more bodyfat, more or less.” (Though this is true in a state of energy excess, it is less likely to occur while we are in an energy deficit.)
The only exceptions to this rule are avocados and tomatoes, which have a very low fructose content.
Rule #5: Take one day off per week
Also known as “cheat day” simply take one day a week where you can indulge all your cravings. The previous four rules do not apply during cheat day.
During diet days, you should limit yourself to four meals per day. And you can only eat from a list of allowed foods, that do not include fruit, dairy, “white” carbs, or certain vegetables.
The slow-carb diet only incorporates five main food groups: animal protein, vegetables, legumes, fats, and spices. Each meal consists of as much as you want of the first three food groups, plus small amounts of the last two.
Additionally, the plan suggests taking dietary supplements to help enhance the weight loss process. However, this is not mandatory.
Like all diets, The slow-carb diet has its pros and cons. I mean yea it may help you lose weight fast but the chance of regaining weight after reintroducing the removed food groups is high. However, it’s worth trying.
During the diet, Don’t forget to experiment, assess, and adjust. With each iteration, you will be able to formulate a diet that is more optimal for you. For example, you may be able to add in other whole foods, such as parmesan cheese, cottage cheese, or sweet potatoes, without impairing your slow-carb results.
To personalize your approach, simply add 1 or 2 foods into your diet for 4 weeks and assess your results to see if your health and body composition are still trending in the right direction.
You might also need to take dietary supplements to help enhance the weight loss process. However, this is not mandatory.