Slow carbohydrate diet (slow-carb diet) was brought to the agenda by Timothy Ferriss, the author of the book “The 4-Hour Body”. Ketogenic diet Like a low-carb diet. It is based on five rules determined by the author.
For six days, you can eat foods that are allowed in the diet. One day a week you do an all-you-can-eat cheat day. On diet days, you should limit yourself to four meals a day. You should not consume refined carbohydrates, fruits or high-calorie beverages.
Each meal you eat should consist of the first three food groups you want and a small amount of the last two groups. Also, the diet plan recommends taking nutritional supplements to strengthen the weight loss process. But this is not mandatory.
Slow carbohydrate dietThe rationale for this is to increase protein consumption and eat less carbohydrates. Thus, fat burning accelerates, the feeling of satiety increases and weight loss occurs.
What are the rules of the slow carb diet?
This diet is based on five simple rules.
Rule #1: Avoid white carbs: All kinds of processed carbohydrates made from refined flour, such as pasta, bread and cereals, should be avoided.
Rule 2: Eat the same dishes: There are very few foods that will help with weight loss compared to a diet. All you have to do is mix and match foods from each food group to prepare meals. This is to repeat the dishes every day.
Rule 3: Don't drink calories: You should drink plenty of water during the day. Other recommended beverages include unsweetened tea, coffee, or other calorie-free beverages.
Rule 4: Don't eat fruit: According to this diet, fruits are not useful for weight loss. It is stated that fructose in fruits increases blood fat levels, reduces fat burning capacity, and delays weight loss.
Rule 5: Cheat day once a week
Slow carbohydrate diet It allows you to choose one day a week where you can eat anything you want.
What to eat on a slow carb diet?
This diet is based on five food groups: protein, legumes, vegetables, oil and spices. According to the diet's founder, the more options you have to choose from, the more likely you are to deviate from the diet or quit.
Below,Here is a list of foods allowed on this diet:
Protein
egg white
Chicken breast
Beef
The fish
Lactose-free, unflavored whey protein powder
Pulses
Lentil
Haricot bean
Kidney bean
Soybean
Vegetables
Spinach
Cruciferous vegetables such as broccoli, Brussels sprouts, cauliflower, and kale
Asparagus
Pea
Green beans
oils
Butter
Olive oil
Nuts like almonds
Cream – dairy-free and only 1-2 teaspoons (5-10 ml) per day
Spice
Salt
garlic salt
White truffle sea salt
herbs
What can't be eaten on a slow carb diet?
slow carb diet Some of the foods that should not be eaten in the diet are:
Fruits: Fruits are not allowed on this diet. The fructose they contain contains simple sugar that can increase blood fat levels. Diet, fructose in humansiron absorptionIt suggests that it may increase blood sugar levels and lower levels of other minerals, such as copper. However, you can eat fruit on cheat day.
Milk:Milk, slow carbohydrate dietis not recommended. Because it causes the insulin level to rise.
Fried foods: It is forbidden to eat fried foods on diet days.Fried foods It has calories and low nutritional value. You can only eat it on cheat day.
How to make a cheat day?
Doing a cheat day speeds up the metabolism. Calories are not counted on this day. There is no need to worry about what you are eating. The cheat day on this diet is used for its effect on hormonal changes that promote weight loss.
Use of supplements in a slow-carb diet
Slow carbohydrate diet recommends taking some nutritional supplements. Given that this diet can cause excessive dehydration, it is recommended to supplement the lost electrolytes with the following supplements:
Potassium
Magnesium
Calcium
Slow carbohydrate diet He recommends four additional supplements that can aid the weight loss process:
policosanol
Alpha-lipoic acid
Green tea flavonoids (decaffeinated)
garlic extract
The intake of these supplements should be six days a week, skipping a week every two months.
