In 2010, author Timothy Ferriss formulated the slow-carb diet, indicating that exercise, taking supplements, and eating a diet low in carbohydrates could result in dramatic weight loss. This diet, very similar to the ketogenic diet, has five key guidelines that must be followed for successful weight loss.
These five key guidelines are intended as a key to optimal fat burning that will result in the desired weight reduction.
The first rule is to avoid white carbohydrates, especially all processed carbs such as pasta and bread made with refined flour.
The second rule is to eat only the foods allowed on this diet. These include fats such as butter and olive oil, and fats from nuts; protein from eggs, fish, and meat sources; vegetables, particularly green vegetables, such as kale and beans; legumes, such as black, red, or pinto beans, and lentils; and spices, such as salt and herbs. All other foods, such as fruit, dairy, and fried foods, should be avoided. The aspect of fruit will be discussed below. Dairy foods are known to increase insulin levels, thereby decreasing the ability to lose weight. However, there is an exception. Cottage cheese, which is high in protein casein, and has a low lactose level, may be eaten as a protein source. In addition, a person on this diet should have not more than four meals per day. Furthermore, a person may eat as many vegetables, and as much protein from animal sources or legumes as desired, as part of their daily intake, as long as the foods on the banned list are not consumed.
The third rule is not to eat fruit. Fruit contains the sugar fructose, which raises blood-fat levels while lowering the body’s fat-burning abilities. This sugar reduces copper levels and raises iron, which is thus counterproductive for weight loss.
The fourth rule is to avoid liquid calories. In other words, tea, coffee, and water are allowed, while fizzy drinks, and others high in sugar and lacking nutritional value, should be avoided.
The last rule is to have a cheat day. In fact, it is advocated that this diet be followed for six days.
On the seventh day, the diet should be ignored; and any food, including those on the forbidden-food list, may be consumed. The principle behind this formula is that sticking to this regimen prevents the body’s metabolic rate from slacking, impeding weight loss. A cheat day also aids in raising the body’s leptin levels. Leptin is the hormone regulating hunger cravings. The cheat day of this low-carb diet, therefore, not only has a psychological benefit but actually helps to stimulate the hormones for effective weight loss.
In addition to a limited spectrum of foods, the slow-carb diet advocates the use of supplements for optimal weight loss. However, taking supplements as part of the slow-carb diet is not compulsory.
In short, the slow-carb diet is a diet high in protein, but low in carbohydrates. The follower of this diet feels full by virtue of the high protein content. The body reacts by using fat for energy, thus the person begins to lose weight.
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