Keeping to a slow carb diet verifies the claim that you don’t necessarily have to eat perfectly healthy foods all the time to enjoy a healthy life. It is indeed a flexible diet that helps you attain your weight while recognizing the need to abandon the diet once in a while.
When you keep to a diet of low-glycemic carbs, majorly called slow carbs, alongside regular exercises and specific supplements, you can achieve numerous health goals, particularly weight-loss, better management of blood sugar, and reduced cravings and appetite.
Defining The Slow Carb Diet
Before I ask you to enjoy the amazing benefits of a slow-carb diet, you should know what it is all about. Basically, the slow carb diet requires eating low-glycemic foods for most of the week. This flexible eating plan was first introduced in “The 4–Hour Body,” a book written by Tim Ferris, a reputable podcast host and author in 2010.
According to Ferris, the slow carb diet will help to shed 20 pounds of fat in 30 days, especially if you include exercises and supplements. However, studies have established that the efficiency of the slow carb diet is largely dependent on your starting weight, overall health, workouts plans, and consistency in practicing it.
Rules & Regulations of Keeping To A Slow Carb Diet
Practicing a low-glycemic diet is regulated by several rules, which must be kept if results are to be obtained. Let’s take a look at the cardinal principles of this diet below:
- Only slow-carb foods should be eaten for six days out of the 7 in a week. In fact, if possible, stick to no-carb foods.
- Do not eat white carbs or added sugar and even fruits for 6/7 days per week.
- Eat four times daily, which is an average of 4 hours between each meal. Note that you should only eat foods, not snacks. To help your body adapt more easily to the diet, eat the same foods each time.
- There will be a single day out of these seven days per week that you have the leisure of eating every food you desire. This is called the “cheat day.”
Having looked at these, I believe it is beneficial to consider tips that are likely to help you reach your goals faster than normal.
- Take a cold shower at least twice a day.
- Eat 30 g of protein within thirty minutes of leaving the bed.
- Have at least four sessions of exercises per week.
- If you have the time, spend 40 minutes on each meal. That means you’ll be eating for approximately 2 hours daily.
- Do away with foods that you often overeat or just keep them limited.
- Lastly, keep constant track of your fat, weight, and inches.
Foods To Eat On A Slow Carb Diet
Foods to eat when keeping to a slow carb diet are mostly lean meats, veggies, and beans, which are prepared with healthy fats and spices. Let’s check out a more detailed catalog of these foods.
- Chicken thigh or breast.
- Egg, specifically the albumen.
- Wild-caught fish, for example, sardine, salmon, and mackerel.
- Fermented veggies, for example, kimchi and sauerkraut, which serve as probiotics.
- Non-starchy veggies, which include leafy greens, such as broccoli, spinach, cauliflower, mushrooms, tomatoes, avocadoes, green beans, asparagus, peas, and many more.
- Legumes, including black beans, pinto, and lentils.
- Nuts and seeds, particularly almond, cashew, pumpkin, flaxseed, and chia.
- Beverages with little or no carb content, such as tea, coffee, water, specific red wine, and probiotic drinks.
- Healthy, natural spices, like sea salt, mustard, salsa, vinegar, and garlic.
- A small portion of healthy oil, including avocado oil, coconut oil, olive oil, and macadamia oil.
The ideal meal serving should contain a significant portion of protein, animal protein, in particular, some fat, veggie, and legumes. The idea is to eat just enough to keep you satisfied until the next serving. Also, you may want to keep things simple— extravagant recipes may be difficult to maintain and thus lead to excuses.
Foods Not To Eat On A Slow Carb Diet
Oatmeal is a healthy meal, and so are certain grains, such as brown rice — so, why didn’t I mention them above? The answer is simple: neither is allowed.
No matter the grain, it isn’t possible on the days you’re keeping to your low-glycemic diet. Here are other foods to avoid:
- All types of bread.
- Rice, along with other grains, even whole options like brown rice and quinoa.
- Every type of fruit, save for avocados and tomatoes.
- Sweetened desserts, such as pastries, cake, and cookies.
- Sweetened dairy products like ice cream.
- All classes of milk, whether ordinary or sweetened. This extends to soy, plant, or nut milk.
- All sweet drinks containing added sugars.
- Beer or white wine.
Supplements To Take On A Slow Carbs Diet
Before anything, know that it isn’t mandatory to supplement before your slow carb diet yields results. Supplementing is, however, advisable as doing so will suppress your appetite and aid recovery after your workout sessions, thus helping you stick to the diet.
Ferris, the author, says that the ideal supplements to take are calcium, potassium, and magnesium, and for an understandable reason. In some people, low-glycemic foods may lead to a higher frequency of urination, dehydration, and loss of electrolytes. Luckily, this can be prevented by taking the calcium/potassium/magnesium supplements listed below:
- Alpha-lipoic acid
- Garlic extract.
- Green tea extract.
These supplements may also help to manage oxidative stress better, improve focus, and combat inflammation.
Hurray, time to party! Your cheat day refers to the one day you have to eat everything you wish to. On these days, there is no list of foods to avoid or eat; just eat. I advise that your cheat day is on a weekend, perhaps Saturday or Sunday, as it is when you’re likely to socialize.
The logic behind the cheat day is to ensure that your metabolic rate does not fail due to low levels of calories. So, the idea is to eat as many calories as you can, as they will sustain metabolism for the other six days.
Takeaways From Keeping To A Slow Carb Diet
Keeping to a slow carb diet has several benefits. That’s unarguable. However, you may choose not to keep to it if you have a condition that necessitates the eating of foods that are forbidden on this list. Before taking to a diet anyway, ensure you seek medical advice.