Image credit: Fat Loss Muscle

I found this on Timothy Ferris‘ blog: How to Lose 20lbs of Fat in 30 days. I was familiar with this method. I’ve been eating like this for years. However I didn’t know this diet had a name. The Slow Carb Diet.

Benefits of the Slow Carb Diet. The slow carb diet focuses on low calorie foods & a high protein intake. This makes you lose fat fast. But there’s more:

• Maintain Muscle. Rich in protein, the slow carb diet helps you maintain & build muscle. You’ll lose fat, not muscle.
• Increase Health. The slow carb diet lowers cholesterol, regulates your blood sugar, reduces blood pressure & lowers your body fat.
• No Calorie Counting. This is an all you can eat diet: the bulk of your food is low calorie, you’ll never feel hungry.
• No Cravings. Foods with a low glycemic index (GI) means no cravings.

Rules of The Slow Carb Diet. Avoid the following foods on the slow carb diet to enjoy its benefits.

• No Carbs. Carbs are high caloric & high GI. Most whole grain carbs contain high fructose corn syrup. Avoid all carbs: rice, pasta, breads, potatoes, oats, cereals, etc. Except within 90 mins post exercise.
• No Fruit. Your body converts fruit to fat when you eat too much of it. Limit fruit consumption to post workout & consider a multivitamin.
• No Milk. Milk easily makes you gain fat. Avoid.
• No Junk Food. Limit junk food & soda consumption to once a week.

What You Can Eat. You don’t need need to count calories on the slow carb diet. Eat as much as you want of these foods.

• Proteins. Meat, poultry, fish, eggs, cottage cheese, whey, etc.
• Veggies. Low in calories, veggies fill your stomach without making you gain weight. Eat spinach, broccoli, asparagus, salad, cabbage, …
• Legumes. Higher in calories, provides you with energy. Eat all kinds of peas, lentils, beans, edible pods, nuts, etc.
• Healthy Fats. Fish oil, saturated fat, olive oil, flax seeds. No trans fats.

Example Meals. Eat 4-5 meals a day. I like eating the same meals every day for several weeks, then switching to new ones. Make sure you eat legumes: you need them for energy. Some ideas:

• Breakfast. Eggs with Black Beans & Mixed Veggies, Eggs with Spinach, Eggs with Peppers, etc. Remove the yolk if you believe cholesterol in eggs influences blood cholesterol.
• Lunch/Dinner. Beef with Beans & Mixed Veggies, Tuna Salad with Olive Oil & Nuts, Turkey with Lentils & Mixed Veggies, Steak with Peas, Mixed Salad with Grilled Chicken & Beans, etc.
• Post Workout. You can (don’t need to) eat carbs within 90 mins post exercise. Spaghetti Bolognese, Tuna with Rice, Post Workout Shake, etc.
• Eating Out. Order meat, poultry or fish with salad or veggies. No french fries & potatoes. Watch out with sauces & dressings.

Junk Day. You can’t eat clean every day. Planned cheat days limit the damage, give you a mental break & make social meetings easier. They also increase fat loss by keeping your metabolic rate high.

Plan one weekly junk day. I advise Saturday or Sunday. Eat whatever you want in excess. The next day go back to the slow carb diet. If you eat 6 days out of 7 clean food, which days will be the most decisive? Indeed.

Vegetarians. You need protein on the slow carb diet. Meat makes things easier, but isn’t necessary. Go for eggs & dairy. Watch the glycemic index. Whey also helps getting your daily protein intake.

Exercise. Any diet will make you lose fat faster if you exercise. Strength training increases your metabolic rate & builds muscle. If you’re new to strength training, check the Beginner Strength Training Program.

More Info. Check these links for more information on the slow carb diet.

• 30 Days of the Slow Carb Diet. John Wesley’s (PickTheBrain) results.
• Glycemix Index & Glycemic Load. Definite table for the Glycemic Index & Glycemic Load of foods. The excel file is easier to read.
• Glycemic Index Food Lists. Shorter list of Glycemic Index of foods.
• Protein Power. High protein, low carb way to lose weight in just weeks.
• The Glucose Revolution. Authoritative guide to the glycemic index.