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Slow Carb Diet Meal Plan

What To Eat When Youre In A Rush

Easiest Meal Plan – For People Who Don’t Cook – Slow Carb Diet

A lot of the foods on the 4HB can be made in a snap. Keep basics like eggs, frozen veggies, canned beans, canned tuna and spinach leaves on hand so you can turn them into quick meals. Here are some meal ideas:

  • Eggs with black beans and salsa
  • Tuna or leftover protein with frozen veggies
  • Quick bean salad
  • Protein smoothie

Can I Drink Alcohol On Keto With This Plan

You can drink alcohol on keto, but you have to be mindful of the impact on macros it will have. Usually, every shot of liquor will contain ~100 calories . If you are a frequent or heavy drinker, this will be very impactful on your overall calorie consumption.

Another thing to keep in mind is that alcohol does slow overall weight loss progress down. That said, its expected to have an occasional drink, and if youd like some ideas you can read our guide to keto and alcohol >

Can I Lose Weight Without Starving By Eating According To This Slow Carb Meal Plan

I can personally vouch for Slow Carb. It will work for you if you are Obese or Overweight. Even if you are extremely busy. Even if you have no time to work out or diet and count calories in every bite of food you eat. I am also not geeking out on building muscle and crazy workouts here either. It is common sense nutrition.

If you are trying to lose weight without eating boring foods without counting every bite of food you eat, without sweating in the gym, and without exercising willpower and motivation the Slow Carb will get you there, fastest if you stick to it.  

Want a recipe for my secret breakfast drink to get lean in 21 days? Learn more here Melt Away Every Last lb of Fat. Become Lean in as little as 21 dayswith This One Trick.

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Tip #: Start Small And Build From There

If you feel overwhelmed by all these diet and lifestyle changes, just start with one small step at a time. For example, try starting with a protein-rich breakfast within 60 minutes of waking or cut out all liquid sources of calories from your diet.

Start with small, manageable changes and gradually build more rules into your routine once you feel comfortable.

Tips For Saving Money

Pin on Clean Eating and Detoxifying

Tim calls the extra money you spend on healthier foods fat tax. What you spend on healthy food now youll save in medical bills or unhappiness later on. There are ways to save money on the diet, heres how:

  • Buy frozen vegetables.
  • Buy beans dried and in bulk .
  • Shop at farmers markets and local grocery stores for produce and meat.
  • Skip the more expensive foods like grass-fed beef and asparagus.
  • Stick to water as your beverage and skip on the wine.
  • Get a group together to follow the diet and take turns cooking dinner . Youll save some money and have fun.

Read Also: How Many Gram Of Carb Per Day

What Can You Eat On The Slow

If the slow-carb diet sounds a little restrictive, that’s because it is. Ferriss says he largely mixes and matches from the list of foods below. He chooses one item from each of the three groups, with the starred foods representing foods that he feels are particularly helpful for losing weight.

According to the rules of the diet you can choose any of the food items, and eat as much as you wantbut keep your diet simple. Build three or four meals from this list and repeat, repeat, repeat.

Ferriss also recommends eating your first meal within an hour of waking, then spacing your remaining meals approximately four hours apart. He advises eating four total meals a day. In sum: four meals, four hours between each meal.


*Egg whites with 12 whole eggs for avor

*Chicken breast or thigh

What Is Keto And How Does It Work

A keto diet is well-known for being a low carb diet, in which the body produces ketones in the liver to be used as energy. Its referred to by many different names ketogenic diet, low carb diet, low carb high fat , and so on. Though some of these other names have different nutritional standards, well stick with the rules of keto.

When you eat something high in carbs, your body will produce glucose and insulin. Glucose is the easiest molecule for your body to convert and use as energy so that it will be chosen over any other energy source. Insulin is produced to process the glucose in your bloodstream, by taking it around the body. Since the glucose is being used as a primary energy, your fats are not needed and are therefore stored.

By lowering the intake of carbs, the body is induced into a state known as ketosis. This allows your body to use the fat youre eating along with your body fat to create energy called ketones. Instead of using glucose for energy, you now use fat. While this is a basic explanation of how keto works, if you want more information please read through our in-depth guide to ketosis >

Read Also: How Many Carbs In Canteloupe

How To Make A Slow

Rigidly following a low-glycemic index slow-carb diet plan isn’t easy. For one thing, it’s difficult to know what to eat unless you carry an extensive list like ours around with you. Just try picking out a breakfast cereal: All-Bran has a low GI while Bran Flakes has a high one . And, oddly, sugar has a lower GI than whole wheat bread or potatoes. “You can’t throw out all of your nutrition know-how because of the index,” says Thomas Wolever, M.D., Ph.D., a GI researcher and professor of nutrition at the University of Toronto. “Chocolate cake may have a lower GI than wheat bread, but this doesn’t mean it’s better for you. You have to take into account that the cake also has more fat, sugar, and calories and less fiber.”

Complicating things even further is that GI rankings compare foods based on a set amount of carbohydrates , which doesn’t always correlate to normal portion sizes. And when you start combining foods, their effect on your blood-sugar levels changes. But before you give in to your doughnut desires, relax.

Here’s how to reap the most benefits of a low-GI slow-carb diet.

How To Use This Free Keto Meal Plan

Best Slow-Carb Breakfast in Under 10 Min

Weve designed this free Keto meal plan to be as easy to use as possible. In order for you to get the most out of this Keto resource, here are a few tips:

  • Go through the recipes below and check out the ingredients. If there are any ingredients or recipes you dont like, then switch out the recipe with one of our many other ones .
  • Plan when youll start Keto. Choose a good week to get started and then go for it.
  • Dont stress about macros or measuring ketones at first. A lot of people overcomplicate Keto. And thats why weve created this free Keto meal plan to try to help you get started on Keto with ease. Tracking your food intake and measuring ketones can be useful, but theyre typically not necessary at first. Just follow along with the free Keto meal plan for the first 2 weeks. Eat delicious Keto meals and enjoy healing your body with real food.
  • Commit to Keto publicly. Join our and post to your Facebook or Instagram page and share that youre committing to Keto.
  • Read Also: Nestle Boost Very High Calorie

    Getting Started With A Slow Carb Diet

    A certain person in my house has been doing the slow carb diet since July 2017. As the designated chef and hunter/gatherer/purveyor of all things food over here, Ive been the one doing the grocery shopping and cooking in compliance with the rules. Im sure its good for me too, but I confess I sneak some desserts in when no one is looking. This article shares some thoughts on how to get started on the slow carb diet based

    Food To Avoid During Slow Carb Diet

    Slow Carb Diet Food To Avoid During Slow Carb Diet

    Only a few things are recommended on the slow carb diet, which you can eat as much and as often as you like. The following are some of the foods that this diet advises you to avoid:

    White Carbs: No white carbs, such as bread , potatoes, maize, quinoa, pasta, cereal, tortillas, grains, or rice are allowed .

    Sugar: Sugar is not allowed in any fish, including halibut, salmon, and tilapia.

    Dairy products: On the SCD, all dairy products are prohibited. Milk, cream, cheese, and yogurt, for example.

    Fruits: As rule four states, fruits are not permitted on the slow carb diet.

    Recommended Reading: How Many Calories In 1 4 Avocado

    How Exactly Does The Slow Carb Diet Work

    Slow Carb Diet works because it stops the insulin spikes that come from a typical Modern Standard American Diet. And it uses protein, fiber, and fat to keep you full on a lower overall calorie intake. This is why this may probably be one of the easiest ways to lose weight, without feeling energy crashes from insulin spikes and urges to chose the wrong kinds of snacks. this way of eating also gets bonus points from me because you get to take one cheat day and literally eat whatever you want on that day!

    I am not playing doctor. Any advice you read on this blog cannot be used as a substitute for professional medical advice. If you are experiencing a health condition please reach out to a qualified healthcare professional. I repeat, do not use this blog as medical advice to treat yourself or others.

    What’s The Difference Between A Low

    20 Awsome Slow Carb Recipes

    From tasty pasta to sugary cakes, foods that contain plenty of carbohydrates are oh-so-tasty. But, as the saying goes, if it tastes too delicious to be good for you, it probably is. According to, this mantra holds especially true in the standard American diet, which has seen an increase in the amounts of processed foods that are packed full of carbs.

    As delicious as they may be, foods high in carbs have a way of adding on the pounds like no other group because of how quickly they leave us feeling hungry again. On the other hand, foregoing eating carbs altogether is actually doing your body a major disservice. The Cleveland Clinic confirms that carbohydrates are an essential part of any healthy diet.

    Your body uses the glucose it derives from them to give you the energy to make it through the day. The low-carb and slow-carb diets are two ways to help you find that important balance when simplifying your carb intake. Although their names sound alike, there are several differences between the two that can help you decide which one will work best for you.

    Read Also: How Many Grams Of Carbs Per Day For Diabetic

    You Get One Cheat Day With The Slow

    Everyone should be excited to hear about this crucial difference between a low-carb and a slow-carb diet Healthline reports that a slow-carb diet allows you to take one cheat day out of the week. On this day, you can eat whatever fried, greasy foods you’d like and drink whatever sugary drinks you’re craving too. There’s no need to limit yourself either, although obviously, it’s never a good idea to overdo it.

    During the other six days of the week, meanwhile, you’re allowed four meals a day, each of which must adhere to the rules of no white carbs or empty calories. A low-carb diet, like the popular keto diet, requires significantly more commitment when it comes to changing your eating habits. You’ll need to be ready to give up carbs almost entirely, with no cheat days allowed .

    The trick to an effective low-carb diet is to train your body to burn fat for energy instead of the carbs from which it’s usually derived. Whichever carb-restrictive diet you think would work best for you, remember to check in with your doctor or nutritionist before embarking upon it to ensure you get the desired results in the long term.

    Rule #: Dont Drink Calories

    This diet recommends drinking plenty of water throughout the day. Other suggested drinks include unsweetened tea, coffee or any other calorie-free beverage.

    The basis of this rule is that beverages provide little to no nutritional value. Therefore, the diet suggests that you only obtain your calories from nutritious foods, not drinks.

    Also Check: Best Beer For Low Carb

    What Are The Rules Of The Slow

    The slow-carb diet is based on the following five fundamental rules, which Ferriss also detailed on his blog:

  • Avoid white carbohydrates. If you are on this diet to lose weight, then you need to avoid all processed carbohydrates for six days per week. If you are on the diet to increase your muscle and strength, then youre allowed to eat these foods within 30 minutes of finishing a resistance-training workout.
  • Eat the same meals over and over. Basically just re-make the same meals from the approved five groups of foods .
  • Watch what you drink. This diet boasts the importance of drinking water and other unsweetened tea or coffee. Consuming alcohol, juice, smoothies, sodas, or any calorie-filled beverage is discouraged.
  • No fruit. This diet bans all fruit intake on the premise that they contain too much sugar for weight loss.
  • Take one day off per week. One day a week of your choosing, you can cheat and eat and drink anything you wish.
  • The Slow Carb Diet Debunked: Why The Science Of Intuitive Eating Is The Better Way To Go

    Fast & Easy Recipes for Slow Carb Diet – 15 Minutes per Day!

    by Colleen | August 16, 2021

    If you believe the hype, the Slow Carb Diet will cause your body to burn fat, to fuel your sex drive and minimize decision fatigue by only allowing you to eat from a tiny list of approved foods.

    Hear me loud and clear, Slow Carb Diet: I call BS.

    The Slow Carb Diet is supposed to be a healthier alternative to other diets by limiting carbs and eating high-protein foods. But does it work? There is no research to support this diet.



    The diet is no better than any other low-carb diet, making it not actually worth trying. In this blog post, I will debunk the Slow Carb Diet in favor of you guessed it Intuitive Eating. Ill also cover what intuitive eating is and how you can use it to eat healthy without restricting yourself or counting calories!

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    Discussion Of The Slow Carb Diet

    Ill cut to the chase first: I do not advocate for any restrictive diet. They simply dont work and they cause harm in the meantime. This includes the Slow Carb Diet as discussed here, but really any diet is not going to be promoted in my community. I am committed to what works: developing a healthy relationship with food, your body and eating.

    Even so, I dont disagree with everything about the Slow Carb Diet. There are a few benefits to consider incorporating, without actually following the diet.

    What Are The Cons Of The Slow

    The cons of the Slow-Carb Diet are things you’ve likely heard before. The plan is too limited, and cuts out nutrient and fiber rich whole grains, fruit, and starchy veggies, like potatoes.

    These health protective foods deserve a place in your daily diet, and can be incorporated while you simultaneously shed pounds. In fact, variousstudieshave shown that both whole grains and fruits are linked to weight loss, not gain.

    All all out cheat day once a week can also present a problemrather than learning how to incorporate can’t-live-without goodies as part of any balanced day, full-on cheat days can lead to overindulging in ways that leave you feeling bloated and lethargic for a few days. It can also reinforce a disordered “on” versus “off” eating pattern that can negatively impact mental health and interfere with a healthy social life.

    Read Also: Mike’s Hard Lemonade Calories 12 Oz

    Get My Free Meal Prep Quick Start Guide

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    These low carb recipes you can meal prep have got you covered for breakfast, lunch, dinner and snacks! Veggie-heavy, with a solid source of protein and healthy fats to keep you full.

    Meal prep is the best way to save money, reduce your meal time stress, and to eat healthier. Iâve already shared the 25 most popular meal prep recipes on the blog, but if you are following a low carb or keto diet, the low carb recipes in this post might be even better for you!

    Whether you are diabetic, or are following a low carb diet for weight loss or other reasons, there are a ton of recipes in this post that will hopefully appeal to everyone. These recipes are packed with nutrition and tons of protein to keep you full!

    Iâm not going to get into the different guidelines for carb intakes from different diets, because Iâm not a nutritionist. But I settled on a carb cut-off of 25 g or less net carbs for lunches and dinners, and below 15 g for breakfasts and snacks. I am a believer in moderation, and for each of these recipes, you are getting a balanced meal that will fill you up and just happens to be low carb. And can be prepped ahead!

    Donât forget to pin this post to save it for later!

    Can It Really Help You Lose Weight

    Pin on fat loss diet

    John E. Kelly / Getty Images

    Many people successfully lose weight on the Slow-Carb Diet. Designed by best-selling author and self-improvement coach, Tim Ferriss, this lifestyle diet focuses on eating simple protein- and vegetable-based meals repeatedly, allowing for one cheat day a week. There’s no calorie counting with this effective weight loss strategy, but there are some limitations, including the elimination of starches and sweets from the diet. Ferriss’s book, The 4-Hour Body, provides a complete guide to rejuvenating your body through exercise and nutritional guidelines, while also improving your sleep and sexual performance. But while the Slow-Carb Dietwith a focus on eating lean sources of proteinmay work well for meat and dairy eaters, what’s the lowdown for vegans?

    Recommended Reading: Low Carb Crackers For Diabetics

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