The main idea behind this approach to eating is to reduce spikes in blood sugar. Hence the name slow carb diet'. By keeping blood sugar in control, a whole cascade of metabolic responses stays in balance. These are mostly centered around certain key protein hormones such as insulin, adiponectin, growth hormone, IGF-1, leptin, and ghrelin. This is a short list that entails an amazing milieu of hormones that respond to what you eat or don't eat.
The most important premise behind this diet is to avoid starchy or
sugary foods and beverages that rapidly spike blood sugar. The more
obvious and most common of these are bread and other refined flour
products, anything with added sugar, potatoes, and sodas.
On the flip side of this advice are the recommended foods that are most important to eat at every meal. Timothy Ferriss outlines this diet in some detail in his book, The 4-Hour Body'. However, it is handy to have a list like the one below (modified from a comment by 4HourBod' at 4HourPeople.com):
This list of foods would be a great start, and a truly delicious one, for an eating plan that guarantees wonderful results for lifetime weight management.
Recommended Foods:
Eggs
All meat (Beef, pork and poultry NOT treated w/hormones or antibiotics)
Turkey bacon, organic bacon, organic sausages
All fish, seafood (canned is fine)
All beans (chickpeas and peas in moderation)
All vegetables (except potatoes, sweet potatoes, yams)
Hot sauce
Salsa w/o sugar
Any oil (Olive oil, macadamia nut oil, grapeseed oil, coconut oil preferred)
Butter
Spices & herbs
Mustard
Non-creamy low-sugar dressings
Brown rice protein, hemp protein, pea protein
Unflavored whey protein isolate
Unsweetened cocoa
Vanilla extract
Stevia (liquid or powder with little or no carb filler)
Okay Foods in Moderation:
Mayonnaise
Peas
Tomatoes
Avocado (1 cup/day max)
Peanut butter/ almond, and other nut butter (1 TB/day)
Nuts (5-10 per meal)
Hummus, chickpeas/garbanzo beans
Coffee (w/up to 2 TBSP cream)
Unsweetened almond milk or hemp milk
What You Can Expect
Depending on your starting weight, your fasting blood glucose level, and a number of other variables, you can expect to drop up to 20 pounds within the first month on the slow carb diet. However, not everyone achieves this result. The fun comes in solving for variables that slow down or prevent progress, then adapting your strategy accordingly.
The most important step to take is the first one - i.e., getting started on the right foods and eliminating the wrong ones. If you make good progress right away, great! That is wonderful incentive to keep at it. If you hit a plateau, then equally great! That is an opportunity for discovering what it is about your particular metabolism that you still need to address.
In that regard, finding out about some of the other influences on your weight might be be helpful, which can be found in my Belly Fat Book, at no cost to you.
On the flip side of this advice are the recommended foods that are most important to eat at every meal. Timothy Ferriss outlines this diet in some detail in his book, The 4-Hour Body'. However, it is handy to have a list like the one below (modified from a comment by 4HourBod' at 4HourPeople.com):
This list of foods would be a great start, and a truly delicious one, for an eating plan that guarantees wonderful results for lifetime weight management.
Recommended Foods:
Eggs
All meat (Beef, pork and poultry NOT treated w/hormones or antibiotics)
Turkey bacon, organic bacon, organic sausages
All fish, seafood (canned is fine)
All beans (chickpeas and peas in moderation)
All vegetables (except potatoes, sweet potatoes, yams)
Hot sauce
Salsa w/o sugar
Any oil (Olive oil, macadamia nut oil, grapeseed oil, coconut oil preferred)
Butter
Spices & herbs
Mustard
Non-creamy low-sugar dressings
Brown rice protein, hemp protein, pea protein
Unflavored whey protein isolate
Unsweetened cocoa
Vanilla extract
Stevia (liquid or powder with little or no carb filler)
Okay Foods in Moderation:
Mayonnaise
Peas
Tomatoes
Avocado (1 cup/day max)
Peanut butter/ almond, and other nut butter (1 TB/day)
Nuts (5-10 per meal)
Hummus, chickpeas/garbanzo beans
Coffee (w/up to 2 TBSP cream)
Unsweetened almond milk or hemp milk
What You Can Expect
Depending on your starting weight, your fasting blood glucose level, and a number of other variables, you can expect to drop up to 20 pounds within the first month on the slow carb diet. However, not everyone achieves this result. The fun comes in solving for variables that slow down or prevent progress, then adapting your strategy accordingly.
The most important step to take is the first one - i.e., getting started on the right foods and eliminating the wrong ones. If you make good progress right away, great! That is wonderful incentive to keep at it. If you hit a plateau, then equally great! That is an opportunity for discovering what it is about your particular metabolism that you still need to address.
In that regard, finding out about some of the other influences on your weight might be be helpful, which can be found in my Belly Fat Book, at no cost to you.
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Dr. Dennis Clark provides a scientist's view of fat loss research. Be sure to get his free Belly Fat Book to see what good science really has to offer for weight loss.
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