The previous four rules do not apply during cheat day. Rule #5: Take one day off per weekĪlso known as “cheat day” or “faturday,” simply take one day a week where you can indulge all your cravings. The only exceptions to this rule are avocados and tomatoes, which have a very low fructose content. 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 reasoning behind this rule is to avoid fructose, which is found in high quantities in most fruit. Even though red wine and diet soda are relatively low in calories, they can indirectly contribute to slowed weight loss. Tim Ferriss does, however, make an exception for a glass or two of red wine and one 16oz diet soda per day.įor best results, you should only drink water, tea, and/or coffee. This means you should avoid soda, juice, smoothies, alcohol, and milk while you are going slow carb. Liquid calories are less satiating than solid calories. 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). 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.

This will help minimize the stress of dieting and reduce the risk of overeating. Pick from the slow-carb food list and recipes below, and stick with a simple rotation of meals. 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 (Important caveat: The digestibility of carb-rich foods varies from person to person. The inverse of this rule is to only get your carbs from slow-digesting (or “slow-burning”) sources, like legumes and low-carb vegetables. 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.

“White” carb sources that are not part of this rule include white beans, garbanzo beans, and cauliflower. This means anything made from grains (including corn, rice, and quinoa), white potatoes, flour, and breaded things (like fried chicken). Instead of looking at your diet through the frame of calories and macronutrients, the Slow Carb diet focuses on these five simple rules: Rule #1: Avoid “white” carbohydrates Though simplifying your meals to these options can help you lose fat, it is recommended to implement each one of Ferriss’s slow-carb rules and tips for optimal results.

In essence, this leaves you with the following food groups: animal protein, low-starch vegetables, legumes, fats, and spices. Rather than restricting carb intake to a specific carb limit or percentage of calories, Ferriss simply recommends cutting out all easily-digestible carbs, highly processed foods, and high fructose fruits. Slow carb refers to the “slow-digesting carbs” (i.e., legumes) that are allowed on the diet. This is where the phrase “slow carb” comes into play. In other words, his goal with slow carb is to help you get the maximum results by doing the minimum amount of work possible. This unique dietary approach is the result of his attempt to condense what he learned about healthy eating and sustainable fat loss results into a minimum effective dose of lifestyle behaviors. The Slow Carb Diet was birthed from the mind of best selling author Tim Ferriss. Slow carb recipes (that are also keto-friendly).How does it work? Before and after results of slow-carb.To help you develop a better understanding of this diet and how it may work for you, let’s take a look at the slow carb diet from the following perspectives: This approach may sound refreshingly easy, and it can be highly effective, but there are several nuances to unpack before adding the “s” to low carb. That being said, the slow carb diet sets itself apart from other low-carb diet plans in many ways, including the incorporation of some carb-rich foods and a cheat day once a week. Both diets have led to incredible weight loss results of 100 pounds or more. Like the ketogenic diet, the slow carb diet is based on simple rules and low-carb whole foods that can help promote fat loss and health improvement.

Slow burn menu