To lose weight we have must have tried all kinds of diets high-fat diet, high protein diet, Dukan diet. All these diets make you concentrate on eating a single form of macronutrient whether it is protein or fat or carbs. In initial days you may have lost weight but following these diets for longer-term is not everyone cups of tea.
You should enjoy the process of losing weight it should be slow and steady for that you need to follow diets that help you achieve the goal in the right manner. The next big thing in weight loss isn’t low-fat, low-flavor, or low-carb. It’s the slow-carb diet, aka the low-glycemic index diet.
What is Slow Carb Diet?
The slow-carb diet was created in 2010 by Timothy Ferriss, the author of the book The 4-Hour Body.
Ferriss claims that it’s effective for weight loss and suggests that it is possible to lose body fat by optimizing any of these three factors: diet, exercise or your supplement regime.
The diet focuses on eating lean proteins and healthy fats while including slow carbs meaning carbohydrate-rich food which takes time indigestion process such as vegetables as they slow cabs foods are low in glycemic index and exclude food high on the glycemic index such as sugar.
Many studies show food that is low in the glycemic index is more satisfying and stops you from overeating and help you in losing weight.
Slow Carb diet has 5 rules
Avoid White Carbohydrates-
Avoid all kinds of white carbohydrates such as rice, wheat, pasta, potatoes, all kind of refined flours that are high on glycemic index.
If you want to increase strength or you want to eat on a cheat day you can eat all kinds of foods including white carbohydrates.
Eat the Same kind of food over and over again-
You need to eat the same kind of food over and over again means there are all kinds of food options available but you have to prepare an ideal combination of foods that are low in calories and are healthy.
So by fixing and eating the same food, you do not have to think much over food options. What to eat now. Your meals should consist of 30% of lean protein, healthy fats, and slow carbs. You can choose from these food options.
Proteins: *Egg whites with 1– 2 whole eggs for flavor (or, if organic, 2– 5 whole eggs, including yolks), *Chicken breast or thigh, *Beef (preferably grass-fed), *Fish, Pork.
Legumes: *Lentils, *Black beans, Pinto beans, Red beans, Soybeans.
Vegetables: *Spinach, *Mixed vegetables (including broccoli, cauliflower, or any other cruciferous vegetables), *Sauerkraut, kimchee, Asparagus, Peas, Broccoli, Green beans.
Don’t Drink Calories-
All diet promotes drinking plenty of water for losing weight. But the Slow carbs diet does not allow you to consume your calories from liquid foods such as juices, energy drinks, and dairy.
The reason behind this that juices loses its nutrition value but pack the same amount of calories from fruit and most of the beverages have empty calories in them and along with with that our body digest food from liquid fast the solid foods.
Don’t Eat fruits-
Eating fruits in a diet is always termed as a balanced meal. But in slow-carb diet fruits are excluded.
suggests that fruits are not helpful when you’re trying to lose weight.
This idea is based on the fact that fructose, the sugar in fruits, could delay the weight loss process by increasing blood fat levels and decreasing fat-burning capacity.
Take a rest day-
Once a week you should take a rest day from the diet. You can eat whatever food you want to eat. This gives you extra motivation for the next week as don’t have to keep a tap on your food urges like in other diets as you are allowed to eat cheat meal once a week.