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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.
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. What Foods Can You Eat? Below is a list of foods that are allowed on the slow-carb diet: Protein Egg whites with 1—2 whole eggs Chicken breast or thigh Beef, preferably grass-fed Fish Pork Lactose-free, unflavored whey protein powder Legumes Lentils Black beans Pinto beans Red beans Soybeans Vegetables Spinach Cruciferous vegetables such as broccoli, Brussels sprouts, cauliflower and kale Sauerkraut and kimchi Asparagus Peas Green beans Fats Butter Olive oil for low-heat cooking Grapeseed or macadamia oil for high-heat cooking Nuts such as almonds Ghee Creamer — dairy-free and only 1—2 teaspoons 5—10 ml per day Spices Salt Garlic salt White truffle sea salt Herbs Summary The slow-carb diet concentrates on five food groups: protein, legumes, vegetables, fats and spices.
It recommends that you have as much as you want of the first three groups and small quantities of the last two. What Foods Should You Avoid? Below are some of the foods this diet recommends you stop eating: 1. Fruits As rule number four states, fruits are not allowed in the slow-carb diet.
Dairy Dairy is not recommended on the slow-carb diet. Fried Foods The slow-carb diet does not allow any fried foods to be consumed on the diet days. Summary The slow-carb diet does not allow fruits, dairy or any fried foods on the diet days.
The Cheat Day. Summary The slow-carb diet allows one day per week during which you can eat as much as you want of any foods. This is based on the fact that refeeds can help increase leptin concentrations and metabolic rate. Supporting Supplements. The slow-carb diet suggests its followers take certain dietary supplements.
The daily dosing schedule looks like this: Before breakfast: Alpha-lipoic acid, green tea flavanols and garlic extract Before lunch: Alpha-lipoic acid, green tea flavanols and garlic extract Before dinner: Alpha-lipoic acid, green tea flavanols and garlic extract Before bed: Policosanol, alpha-lipoic acid and garlic extract Below is a brief explanation of why these supplements may be helpful while following this diet: Policosanol Policosanol is an alcohol extract of plant waxes derived from sugarcane, beeswax, grains and other foods 7.
Garlic Extract Garlic extract contains two components responsible for its health benefits: allicin and s-allyl cysteine SAC.
Summary The slow-carb diet recommends replenishing electrolytes with calcium, magnesium and potassium supplements. It also suggests using policosanol, green tea flavanols, garlic extract and alpha-lipoic acid.
It also gives some solutions to common problems and questions you may have along the way. Eat healthy fats: The diet recommends increasing the fat in your diet by consuming healthy fats. This may help prevent increases in blood sugar levels.
Small amounts of diet soft drinks are ok: While high-calorie beverages are not recommended, the diet allows you to drink no more than 16 ounces ml of diet soda per day.
Red wine is ok: The diet allows you to drink up to two glasses of red wine per day during diet days, preferably dry types. Drink what you want on cheat day: You may drink any kind and amount of alcoholic beverages on your cheat day.
Frozen or canned foods are ok: Foods preserved using either method are allowed. Meat not required: If you are ovo-lacto vegetarian, you can still follow the diet. Although meat is highly recommended, it is not required. However, if you are still hungry and must have a snack, have a small meal consisting of just protein, or protein and vegetables.
Dairy not allowed: However, cottage cheese is an exception. A Few Special Foods Try almond or peanut butter before bed: If you get hungry before bed, you may eat 1—2 tablespoons 15—30 ml of almond butter or peanut butter. Try to choose from products that have almonds or peanuts as their only ingredient, with no additives. Try fresh-squeezed lemon juice before meals: This may help lower your blood sugar levels.
Avoid using store-bought lemon juice, which has added sugars and preservatives. Use cinnamon: Using cinnamon, specifically Saigon cinnamon, during meals can help lower your blood sugar levels after you eat.
Beans could cause stomach discomfort such as gas: To avoid this, the diet suggests draining all the water from canned beans. If you choose to use dry beans, it is recommended to soak them in water overnight before cooking them. Tips on Eating Meal timing is important: According to the slow-carb diet, breakfast must be consumed within an hour of waking.
After breakfast, meals should be spaced out approximately four hours apart. However, this will also depend on your sleeping schedule. Limit calorie-dense foods you may tend to overeat: Even though foods like nuts, nut butters and hummus are allowed on the slow-carb diet, people tend to overeat them, adding unnecessary calories. Therefore, they should be limited as much as possible. Get enough protein at every meal: It is recommended to consume at least 20 grams of protein at each meal and 30 grams of protein for breakfast.
Eat a protein-filled breakfast, even on cheat day: Even though you are allowed to eat anything you want on your cheat day, it is recommended that you still consume 30 grams of protein for breakfast. Take your time at the table: The diet suggests eating slowly and taking at least 30 minutes to consume your meals.
This will also help decrease your glycemic response to the food you eat. Eat until you feel full: Do not count calories. Instead, eat until you are full. Prepare for travel: You can grab some to-go meals such as tuna in pouches, nuts or protein powder with water. Again, try to keep it simple. However, this diet suggests that if you eat the right foods, you only need to work out about two to three times a week for about 30 minutes.
Start small: If you feel overwhelmed by so many diet and lifestyle changes at once, start small. For example, commit to eating a protein-rich breakfast within 30 minutes after waking. You can gradually build more rules into your routine once you feel comfortable. Summary This chapter outlines some specific recommendations that could help increase your chances of success on the slow-carb diet.
Benefits of the Diet. Summary The slow-carb diet suggests practices and techniques that have been shown to promote weight loss. These include increasing protein intake, limiting sugar intake and using the cheat day method. Downsides of the Slow-Carb Diet. The slow-carb diet does not seem to have any significant side effects. Summary The slow-carb diet should not produce any major side effects. However, due to some of the food restrictions recommended by this diet, people may experience a limited intake of the vitamins, minerals, antioxidants and fiber contained in these foods.
Sample Meals. The slow-carb diet recommends you repeat your meals as much as possible. Here are some ideas for meals that you can repeat or mix-and-match. According to the slow-carb diet, eating the same foods over and over can help you stick to the diet and lose weight.
Evidence Based This article is based on scientific evidence, written by experts and fact checked by experts. Read this next. I did my best to capture the eating plan, GLUT-4 exercises, supplements, and cold therapy in one cheat sheet for my own use, which provides a daily schedule for the 4-Hour Body fat loss plan. It is not a replacement for the book itself. The 4-Hour Body is an excellent resource, well researched and carefully documented.
The cheat sheet is just a helpful way to capture the most important information on a single page for people who have read the book. Visit the 4hb talk forums , where many users are helping each other.
If you want to link to the cheat sheet, please link to this page , rather than the individual documents, whose URLs may change. You should add cold water at different times throughout the day, especially at waking… Other than that… Awesome chart! Thanks for putting this together and posting it William! I was starting to put my own together when I found yours! Wondering if you could re-post that. ON your chart you have two cold showers per day, is that needed or one or the other?
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