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Slow Carb Diet

The slow carb diet is a white-carb restricting diet that recommends a cheat day every week

Rules

Food Restrictions

1. Avoid white carbs
   • bread, rice, potatoes, fried food
2. Eat the same healthy foods
3. No caloric drinks
   • Fruit juice is bad
4. No fruits except tomatoes and avocados
   • fructose, the sugar in fruits, could delay the weight loss process by increasing blood fat levels and decreasing fat-burning capacity
   • Avocado < 1 cup / 150 g per day

Meals

1. 4 meals per day
   • Breakfat within first hour of waking
   • Rest of meals 4 hours apart
2. No snacks, fill up on meals
   • only snacks are protein or veggies
3. Have a sufficient Protein Intake
4. Eat until full
5. One day off per week
   • Maintains metabolism and rewards yourself
   • When tempted to eat something, save it for this day
6. Cheat meal every 7-10 days
7. Week off every 2 months

Foods to Eat

• Slow Carb Diet Meal Plan
• Slow Carb Diet Foods to Avoid

Required Nutrients

Spinach helps with all 3

Potassium - 400mg

• 100mg supplements with each meal
• Salmon, beans, mushrooms, lentils
• Bananas have 400mg

Magnesium - 400mg + 500mg before bed

• greens, nuts, seeds, dry beans, whole grains, wheat germ, wheat and oat bran
• pumpkin and watermelon seeds, peanuts, almonds, halibut, cashews

Calcium - 1000mg

• salmon/sardines, tofu, turnips, peas, tempeh and agar

Extras

• Extra seasonings and flavors - Macademia oil > olive oil
  • The need for snacks means you didn’t eat enough
    • Else, it’s a habit
• Breakfast can be eggs, lentils, and spinach
• Mexican restaurants promote the slow-carb diet
  • “I’ll just have more vegetables instead of (starch).”
  • Chipotle Diet
  • BREAKFAST: One cup of coffee and an egg (scrambled or hard-boiled) [I believe he would have lost significantly more fat by adding even one extra egg each day.]
  • LUNCH AND DINNER: Fajita bol (peppers, onions, steak, tomato salsa, green tomatillo salsa, cheese, sour cream, guacamole, romaine lettuce)

Common Mistakes

1. Not eating 30-60 minutes upon waking up
2. Not eating enough protein
   • 20 grams per meal
   • Eat until full
   • Beans
3. Water
   • Drink more water during cheat days
4. Use canned and frozen foods to allow for flexibility
5. Garnering addictions to snacking foods
   • Nuts, almond
6. Overconsuming artificial sweeteners
7. Overexercising
   • Reverses progress through promoting overeating and sports drinks

References: