Slow-Carb Diet

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Cottage cheese has over 11 g of protein and only 4 g of carbohydrates per 100 g serving,[1] and is the only dairy product allowed on the Slow-Carb Diet

The Slow-Carb Diet was popularized in The 4-Hour Body by Tim Ferriss,[2] and first mentioned by him in a 2007 blog post titled "How to Lose 20 lbs. of Fat in 30 Days… Without Doing Any Exercise".[3] Ferriss claims to have lost about 25 lbs (more than 11 Kg) of body fat in six weeks on the diet.[3]

A slow-carb diet is a diet that limits the amount of carbohydrates that you consume. These limits on carbohydrates include foods that are high in sugar, high in carbohydrates and high in fats. [4] Eating foods with a low glycemic index is what the slow carb diet is based around. By having low-glycemic index foods it raises the blood sugar slower provides for a healthier diet as carbohydrates are processed more slowly by the body. The low-glycemic index foods include most whole grains and non starchy vegetables, contrasting to the high-glycemic index foods which are food such as white bread, potatoes and sugary foods.[5]

The diet can be summarized as the elimination of starches and anything sweet (including fruit and all artificial sweeteners) and a strong preference for lean protein, legumes and vegetables. The main foods are eggs, fish, grass-fed beef, lentils, beans, vegetables (like spinach, broccoli, cabbage, radish), mushrooms, fermented foods and drinks (natto, kimchi, sauerkraut), unsweetened tea or coffee and water. Calorie-dense nuts and legumes such as pecans, chickpeas, hummus, and peanuts are allowed under careful portion control. Plain coffee is allowed, but all milk products are to be avoided except cottage cheese. A core element to the regime is the inclusion of a full "cheat" day each week in which the participant is encouraged to eat up to 4 times their necessary calorific intake without any restrictions apart from starting the day with a compliant breakfast.

Foods[edit]

Mexican cuisine dishes like huachinango a la veracruzana are compatible with the Slow-Carb Diet

There are five main food groups that are consumed on a slow carb diet. These five main food groups are protein, vegetables, legumes, spices and fats/oils/nuts. Some examples of foods that are related with these 5 groups which can be consumed in the low carb diet are chicken, eggs, lamb, pork, fish and beef for protein, broccoli, cauliflower, eggplant, peas for vegetables, black beans, chickpeas, kidney beans and lentils for legumes, basil, garlic, ginger and salt for spices, coconut oil, Macadamia Nut Oil, Olive Oil, Almonds, Brazil Nuts, Cashews for fats/oils/nuts. [6]

Foods to Avoid[edit]

There are 7 main groups of food that should be avoiding while on a slow carb diet. These foods include sugar (Soft drinks, fruit juices, candy, ice cream), gluten grains (wheat, barley, rye and includes bread and pastas), trans fat , High Omega 6 Seed- and Vegetable Oils (soybean oil, sunflower oils and canola oil), Artificial Sweeteners(Saccharin, Sucralose and equal), Dairy products ( Chocolate, cheese and yogurt) and highly processed foods (food in cans, tins, and bottles). [7]

Slow Carb Recipes[edit]

Proteins[edit]

  • Chicken Korma with Mixed Vegetables
  • Egg Foo Yung
  • Garlic Broiled Salmon
  • Indian Butter Chicken (minus the butter)
  • Ña Ever’s Flippin’ Awesome Meat Loaf
  • One Pot Asian Chicken
  • Orange Chicken
  • Paraguayan Milanesa (fried chicken breast)
  • Portobello Mushrooms w/ Lemon Pepper Chicken, Beans, Spinach & Peppers
  • Rosemary & Spinach Chicken
  • Southwest Chicken & Beans
  • The Perfect Turkey
  • Turkey Meatball Curry

Vegetables[edit]

  • Asian-Inspired Cole Slaw
  • Courgette Pappardelle – Zucchini Noodles In a Garlic Almond Sauce
  • Curried Roasted Cauliflower
  • Fortified Bean Chili
  • Garlic Roasted Asparagus
  • Kimchi

Legumes[edit]

  • 5 Bean Salad
  • Feijoada (Brazilian Black Beans)
  • Lentils

Snacks[edit]

  • Green Olive and Almond Tapenade

Soups[edit]

  • White Bean, Collards, Sausage, and Chicken Soup

Breakfast[edit]

  • Ham and Kale Frittata
  • Scrambled Eggs
  • Spring Veggie Frittata
  • Slow-Carbish Pumpkin Pancakes[8]

See also[edit]

References[edit]

  1. ^ USDA Nutrient Database: Cottage cheese
  2. ^ "The Slow Carb Diet – My Mixed Review After 30 Days on the Diet". fitnessblackbook.com. March 29, 2011. Retrieved 25 December 2012. 
  3. ^ a b How to Lose 20 lbs of Fat in 30 Days… Without Doing Any Exercise 2007/04/06
  4. ^ "A Low Carb Diet Meal Plan and Menu That Can Save Your Life". Authority Nutrition. Retrieved 2016-05-17. 
  5. ^ "Article Linker - University of Notre Dame Australia Library". ndaus.summon.serialssolutions.com. Retrieved 2016-05-17. 
  6. ^ "Fairly Exhaustive Slow-Carb Food List - Finding My Fitness". Finding My Fitness. 2013-09-09. Retrieved 2016-05-17. 
  7. ^ "A Low Carb Diet Meal Plan and Menu That Can Save Your Life". Authority Nutrition. Retrieved 2016-05-17. 
  8. ^ "4 Hour Body Recipes for the Slow Carb Diet - Finding My Fitness". Finding My Fitness. Retrieved 2016-05-17. 

External links[edit]