Supplements On The Slow Carb Diet Food List
The author discusses three families of supplements that are encouraged on the Slow Carb food list:
The author recommends taking a combination of supplements with the acronym PAGG to reduce the amount of insulin your body releases and aid fat loss:
- Policosanol is a plant wax extract. The author originally took it in an attempt to lower his cholesterol . He discovered that it had a side effect of increasing the effectiveness of the other three supplements below. Take one dose per day before going to bed.
- Alpha-lipoic acid is an antioxidant . Its useful in fat loss because it encourages carbohydrate storage in muscles or the liver, rather than in fat. Take 100-300 mg four times a day before breakfast, lunch, dinner, and bed.
- Epigallocatechin gallate, which is found in green tea. Its useful in fat loss for two reasons: 1) like ALA, it encourages carbohydrate storage in muscles and additionally inhibits storage in fat cells, and 2) it kills off mature fat cells . Take 325 mg three times a day before breakfast, lunch, and dinner.
- Garlic extract. Garlic contains allicin, which appears to inhibit fat regain, though the science isnt well understood. Take at least 200 mg four times a day before breakfast, lunch, dinner, and bed. Raw garlic will upset your stomach, so cook it, or take an aged-garlic extract that contains allicin and S-Allyl cysteine .
You should take the supplements six days a week and take a full week off every 60 days.
Probiotics and Prebiotics
What Can I Eat On The Slow
According to the author, you can mix and match anything from the slow carb diet food list, constructing each meal with one pick from each of the groups below. The choices that produced the quickest fat loss for the author are starred.
Vegetables *Spinach, asparagus, peas, green beans,* mixed vegetables such as cauliflower, broccoli and other cruciferous veggies, *sauerkraut and *kimchee.
Legumes *Black beans, *lentils, pinto beans, red beans and soybeans.
Proteins *Beef, preferably from grass-fed cattle, *chicken breast or thighs, *fish, pork, and egg whites made with one to two whole eggs or if using organic, two to five whole eggs with their yolks included.
Exercise On The Slow Carb Diet
While theres no disputing that exercise is essential for increasing life span, reducing the risk of numerous diseases, and improving overall quality of life , this diet doesnt put so much emphasis on working out. A minimum of a few times a week for 30 minutes is good.
That said, Ferriss does make the distinction between physical recreation and exerciseplaying with your dog in the park or going for a nice stroll is for fun, but exercise is for change.
When it comes down to it, the slow carb diet suggests that you can maximize results with minimal effort. But there is some effort involved. Take a look at what the rules are, what to eat, what to avoid, and what to expect.
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Downsides Of The Slow
The slow-carb diet does not seem to have any significant side effects.
However, the decrease in meal frequency could cause a lack of energy and increased appetite in some people. This can be avoided by eating enough protein at each meal and drinking plenty of water.
Additionally, because the slow-carb diet recommends avoiding all fruits and certain vegetables, it could restrict your intake of vitamins, minerals and other nutrients like antioxidants .
Similarly, not eating fruits and fibrous vegetables regularly could limit your fiber intake, which could lead to constipation in some people .
Furthermore, eating high amounts of animal protein and limiting carbohydrate-rich foods may produce excessive water excretion and possibly disrupt your electrolyte balance .
Therefore, as the diet recommends, it is important to restore electrolyte levels by taking calcium, magnesium and potassium supplements, or through foods rich in these minerals.
Summary The slow-carb diet should not produce any major side effects. However, due to some of the food restrictions recommended by this diet, people may experience a limited intake of the vitamins, minerals, antioxidants and fiber contained in these foods.
Is A Low Carb Diet Bad
Now that you know about the benefits, you may be wondering if there are any disadvantages at all. And the answer is yes.
Carbohydrates are valuable sources of dietary fibre. It aids digestion by feeding your intestinal bacteria, and it also makes you feel fuller.
So if you cut out a large proportion of carbohydrates, you may be eating too little fibre and not reaping the benefits.
Because the low-carb approach involves replacing carbohydrates with fat, it is also important to pay attention to the source of fat! If too much animal fat is consumed in the long term, this can lead to a higher mortality rate.
In addition, a permanent low-carb diet, like all one-sided diets, can lead to malnutrition.
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What About Those Supplements
I mentioned earlier that the diet plan recommends a few supplements. A quick note about supplements: they can be a tool in the wellness toolbox, but I dont just recommend a blanket approach for all of my clients. We talk through what your usual foods are and then I might choose to fill in some gaps with high-quality, 3rd-party approved supplements.
The Slow Carb Diet plan recommends that participants take the following four supplements. The goals here? All about the weight loss and metabolismeven if the science isnt there to support them. They recommend these four:
- Green tea flavanols
They also recommend boosting electrolytes with the following three, with specific advice on when to take them and how much:
Supplements are a very individualized thing and not one-size-fits all. If youre concerned about needing to take a supplement Id recommend talking to a Registered Dietitian for more legit and individualized advice. Id hate for you to not only risk your health by taking something potentially harmful but also waste your $$$.
Slow Carb Diet Lunch & Dinner Ideas
When it comes to lunch and dinner, your main strategy should be simply pairing a protein with a heaping pile of veggies.
- Roasted pork loin with spinach
- Roasted chicken with Brussels sprouts
- Shredded meat + cauliflower rice
We recommend making a big batch so you can eat leftovers the following days. Alternatively, cook large batches and freeze leftovers for the following week or later.
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Vegetables That Are Slow Burning Carbs
Peas, carrots, eggplant, cauliflower, broccoli, onions, lettuce, tomatoes, green beans and red peppers are examples of slow burning vegetables. Not only are these veggies a good source of energy, but they are also low in calories and high in fiber, potassium, folate and vitamins A and C. People who eat a diet rich in fruits and vegetables reduce their risk of heart disease. These foods may also offer protection against certain types of cancer, says the US Department of Agriculture.
Dont Stress On The Calories
Dont worry too much about calories. Listen to your body and eat until you are full. It turns out that your body digests calories from different macronutrients differently. Once you ditch the sugar and refined carbs calories will decrease and your body will be much more in tune with hunger signals after it adjusts.
Get enough protein. You should be getting around 20 30 g of protein at each meal. This will keep you full longer and help you burn fat as fuel rather than glucose.
The problem with Atkins and some of the Low carb diets is that vegetables and protein are high in nutrient density, but very low in calories. Hence the beans on slow carb diets. The beans and legumes make up for the caloric deficit and you dont get fatigued and tired . If you hate beans, add some of the good fats
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The Advantages Of Slow Carbs
To understand the beneficial properties of slow carbs, we first need to look at what happens to them in the body:
Once they are absorbed into the body, they are broken down and then absorbed into the bloodstream. Depending on the length of the chains, this process takes different amounts of time. With long-chain carbohydrates, the body needs time to break them down. Consequently, the individual sugar particles are absorbed into the blood in smaller quantities and not as quickly. Therefore, the blood sugar level rises more slowly with foods that have a high fibre content and you stay full longer.
The glycaemic index provides an overview of how carbohydrates affect the blood sugar level. The lower the glycaemic index for a food, the slower the blood sugar level will rise.
If you follow a slow-carb diet, you will also feel full sooner. The fibre contained in oats, and thus the long carbohydrates, begin to swell and dissolve in the body. This enlarges your stomach in a positive sense and you feel full.
Other Stuff Thats Ok On Scd
- Nuts. Nuts are allowed in moderation however, theyre easy to overdue to be careful and limit your quantities.
- Hummus. Hummus is another food thats allowed, but youll want to be careful about servings because it can be easy to go overboard.
- Wine. Yup, you read that right you can have up to 2 glasses of wine on the Slow Carb Diet. Are you hearing angels singing from the heavens?
- Coffee. Coffee and tea are allowed but no adding cream or milk!
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How Does It Work Slow Carb Diet Results Before & After
According to his slow carb survey, Tim found that 84% of people who stuck to the diet for four weeks lost weight and 14% of slow-carbers lost more than 15 pounds in that time span.
Put in another way, this means that 14 out of every 100 people who followed the slow carb diet for four weeks lost more than 3.75 pounds per week. Thats a lot of fat loss for such a short amount of time!
That being said, we must keep in mind that these results are not unique to the slow carb diet. In fact, it is relatively common for someone who is overweight or obese to lose fat rapidly after making a significant change to their diet and sticking to it for four weeks.
For example, lets compare and contrast three different approaches: keto, paleo, and slow carb. Though they are based on different rules and principles, each one has helped induce rapid fat loss results for thousands of people.
The secret behind each diets incredible success stories is not eating like a caveman, following slow carb rules, or restricting net carbs to zero. Rather, each one works by the same mechanism: reducing overall energy intake enough to promote fat loss.
This is the common denominator that explains why such different dietary strategies can help us lose weight, from high-carb vegan diets to zero-carb carnivores and everything in between.
What Does Mulligan Mean
So in informal golf games a mulligan is ..a second chance to perform an action, usually after the first chance went wrong through bad luck or a blunder.
The food dish of mulligan stew shares a few concepts of the golf definition, in that the stew is often made with odds and ends of leftover food scraps .
Mulligan stewis a sort of catch-all dish of whatever is available, and is said to have originated in hobo camps during the early 1900s. It usually contains meat, potatoes and vegetables in just about any combination.
Im calling this lentil chorizo dish a mulligan stew because its kind of a stew, kind of a hash and kind of a soup. Its really a mash-up of lentils and chorizo and whatever else is in your fridge. In my case, that was harissa, peppers and tomatoes.
I will be making this frequently, and Im sure it will be slightly different each time hence the beauty of a mulligan stew.
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Start The Day With Healthy Carbohydrates
If you follow the slow-carb diet, oats are especially recommended. Due to the high fibre content, you are quickly and sustainably full and have time to concentrate on your work.
Verival offers the right breakfast with oats for every taste: whether creamy porridge with fruit, muesli with ancient grain cereals or crunchy granola there is something for everyone! You will also find gluten-free products or breakfast products without added sugar in our range. This is the ideal way to follow the slow-carb approach.
Risks And Side Effects
Overall, the slow carb diet seems to be safe for most people, but there are some downsides to consider such as avoiding fruit and starchy veggies, eating lots of animal protein, and needing to stay away from most carbs and sugar.
Overdoing things during a cheat day can also be risky, since this might slow down your efforts, minimize weight loss, cause digestive issues and lead to even more cravings among some people especially if you eat lots of highly processed foods during your cheat day that are generally unhealthy.
Including plant proteins in your meals, such as beans, lentils and tempeh, is a good way to keep your meat intake to a lower volume, if high consumption of animal proteins is something youre concerned about, such as because of the environmental impact.
Eating the same meals over and over might become repetitive and can limit the array of nutrients you consume. If you find that youre feeling sluggish or overly hungry, you might consider including a bit more variety and carbs in your diet.
If you do choose to stick to the diet, you can limit the risk of experiencing side effects by drinking plenty of water, taking a good quality multivitamin, and eating lots of vegetables and fiber to help provide you with vitamins, minerals and other nutrients like antioxidants.
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Why Is This Diet Healthy
On the Slow-Carb Diet, youll rapidly burn fat by avoiding foods that promote fat storage. Metabolism hacking techniques like eating immediately upon waking up and binging on cheat foods once a week will help you lose excess fat.
We ran a trial of this diet with 3500 people: 84% of finishers lost weight and the average weight loss was 8.6 pounds. 14% of people lost more than 14 pounds. Read about the research.
Benefits Of Low Glycemic Foods
LDL cholesterol is associated with the risk of stroke and heart disease, a major cause of mortality in people with diabetes. Low-glycemic foods have been shown to reduce total LDL cholesterol. A study systematically reviewed 28 trials on the effects of low GI diets on blood lipids. Findings published in Nutrition, Metabolism, and Cardiovascular Disease showed consistent evidence that low GI foods reduce total LDL-cholesterol with no effect on HDL-cholesterol.
A condition known as fetal macrosomia causes a newborn to be born significantly larger than average. It happens in woman who develop high blood sugar levels during pregnancy, even if they do not have diabetes. A study, published in the journal Medicine in 2016, found that a low-glycemic diet reduced the risk of macrosomia by a significant amount.
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Should I Take Any Supplements
Considering the fact that the Slow-Carb Diet could cause a loss of excess water, its recommended that you replenish lost electrolytes daily with Calcium and Magnesium, 400 mg daily, and 500 mg at night to sleep better. Its also recommended that you supplement with 99 mg of Potassium at every meal. .
If you prefer to get your electrolytes through whole foods, the author lists some slow-carb options you can use as part of the diet. For instance, when it comes to Potassium, you can find it in halibut and lima beans. For Magnesium, you can get it by eating almonds and pine nuts. Lastly, you can get Calcium from tofu and spinach. Its not critical for the Slow-Carb Diet, but Ferriss takes Athletic Greens daily for overall health.
In order to maximize fat-loss on the Slow-Carb Diet, Ferriss recommends taking the following supplements known as the PAGG Stack:
Policosanol : 20-25 mg
Alpha-lipoic acid : 100-300 mg
Green tea flavanols decaffeinated with at least 325 mg EGGG : 325 mg
Garlic extract : AT LEAST 200 mg
Tim says the weight loss supplement regimen above should be taken six days of the week, and that you should take a week off from the regimen every couple of months. Heres the PAGG Stack supplement schedule.
Suggested Daily Schedule for Weight Loss Regimen:
About Your Cheat Day: Go All In
The crowning jewel of the Slow Carb Diet the cheat day!
So how does the cheat day or as Tim Ferris calls it, the Dieters Gone Wild day work?
During your cheat day, every rule goes out the window. Eat whatever you want, as much as you want. This applies to the entire day!
It may seems nuts, but there are a few major benefits of the cheat day strategy.
Reason #1: It makes it much easier to say no to cravings when you can say to yourself, I cant eat that cupcake today, but I will devour it on Saturday.
Reason #2: You often end up indulging so much that even glancing at that box of double chocolate brownies will make your stomach churn.
Reason #3: Spiking your caloric intake once a week can actually help with your fat loss goals by making sure that your metabolic rate doesnt decrease its rate of caloric restriction. I dont quite get it well have to take sciences word I suppose .
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