Slow Carb Diet
The Slow Carb Diet has proven to be a fantastic method of losing weight and meeting your goals to health and vitality – without having to work out!
The Slow Carb Diet was created in 2010 by Timothy Ferriss, author of the book The 4-Hour Body.
Ferriss has shown that it’s effective for rapid weight loss and that it is possible to lose body fat by optimizing any or all of three factors: diet, exercise and supplement regimen.
Like the ketogenic diet, the Slow Carb Diet is based on a low intake of carbohydrates.
The plan is based on five fundamental rules that dictate the basics of the diet. In general, it involves consuming a list of foods for six consecutive days, with one “cheat” day once a week.
The Slow Carb Diet is Based on Five Rules
The ease of this diet is built on the minimum effective dose (MED) principle. This concept is defined as “the smallest dose that will produce the desired outcome” which is very efficient. In other words, it’s about getting maximum results by doing the minimum amount of work. Therefore, this diet focuses on following a handful of guidelines that promise to help the body maximize its ability to burn fat and lose weight.
While following the diet, you eat from a list of allowed foods for six consecutive days. Then, you have a “cheat” day where you eat anything you want.
During the diet days, you should limit yourself to three meals per day without consuming refined carbs, fruits or high-calorie drinks.
The Slow Carb Diet only incorporates five main food groups: animal protein, vegetables, legumes, fats and spices. Each meal consists of as much as you want of the first three food groups, plus small amounts of the last two.
Additionally, the plan suggests taking dietary supplements to help enhance the weight loss process. However, this is not mandatory.
Like the ketogenic diet, the Slow Carb diet is based on the premise that eating a lot of protein and very few carbs aids weight loss by increasing the breaking down of fat for energy, increasing feelings of fullness and reducing fat stores
The “Five Rules”
Rule #1: Avoid “White” Carbohydrates
This diet requires avoiding any “white” carbohydrates.
These include all kinds of processed carbohydrates that are made from refined flour, including pasta, bread and cereals.
If you are looking to increase strength, you’re allowed to consume these foods within 30 minutes of finishing a resistance-training workout. However, if you want to lose weight, you should avoid these foods altogether during diet days.
Rule #2: Eat the Same Few Meals Over and Over Again
The creator of this diet states that even though there are thousands of foods available, there is only a handful of foods that will not cause you to gain weight.
The idea is to mix and match the allowed foods from each food group to build meals and repeat these meals every day.
Rule #3: Don’t 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.
Rule #4: Don’t Eat Fruit
Even though fruits are technically part of a balanced diet, the Slow Carb Diet suggests that fruits are not helpful when you’re trying to lose weight due to the high sugar content.
This idea is based on the fact that fructose, the sugar in fruits, delays the weight loss process by increasing blood sugar levels and decreasing fat-burning capacity.
Rule #5: Take One Day off per Week
The Slow Carb Diet allows you to choose one day per week when you can eat anything you want, frequently referred to as a “cheat day”.
On this day, you do not have to follow any of the other rules. As such, this eat-anything day is meant for you to indulge in any food and beverages you might be craving without fear of gaining all the weight back.
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