Update as of January 2017: Out of all the habit changes I’ve stuck to in 2016, the slow-carb diet was the hardest to sustain. I love food too much. In 2017, I’ve upped the antes with more money at stake and more accountability buddies to keep me honest. Fingers crossed for a new year of slow carbs.
Instead of being a sceptic when it comes to every weight loss program, this time I’m just gonna do it. I prefer this diet because it requires no calorie counting, minimal planning, minimal forced exercise but mostly because of rule number 5!
The Slow Carb Diet
Follow the 5 simple steps:
- Avoid white carbohydrates – all bread, rice (including brown), cereal, potatoes, pasta, tortillas and fried food with breading, except within 60 minutes of finishing resistance work out
- Eat the same few meals over and over again – eat within first hour of waking, preferably 30mins. Mix and match, constructing each meal with one pick from each of the three groups:
- Protein: egg whites with 1-2 whole eggs for flavour (or if organic, 2-5 whole eggs, including yolks), chicken breast or thigh, beef (preferably grass-fed), fish, pork
- Legumes: Lentil (or dal), black beans, pinto beans, red beans, soy beans
- Vegetables: spinach, mixed veges (including broccoli, cauliflower or any other cruciferous veges), kimchi, asparagus, peas, broccoli, green beans
- Eat as much as you like of the above food items. There is no calorie counting on this diet
- Eating more frequently is not necessary for this diet
- Pick 3 or 4 meals and repeat them. Keep it simple
- People feel tired because they don’t eat enough calories, add legumes for caloric load
- Mexican is good for sticking to this diet, after swapping out rice for beans
- Stir fry is good (Thai), avoid deep fried
- Don’t drink calories. Drink massive quantities of water and as much unsweetened tea or coffee. No milk, fruit juice or soft drinks. Red wine is ok, white or beer not.
- Don’t eat fruit, except tomato or avocado (eaten in moderation). Fruit is principally sugar, fructose. Our ancestors didn’t eat fruit all year long
- Take one day off per week and go nuts
- Recommend Saturday as Dieters Gone Wild day
- Eat whatever you want
- Dramatically spiking caloric intake once a week increases fat loss by ensuring your metabolic rate doesn’t downshift from extended caloric restriction
Hitting a plateau, what should I do?
3 common mistakes and misunderstandings below address 90%+ of stalling problems:
- Eating too late: Not eating within an hour of waking, preferably within 30mins. Skip breakfast and you will fail.
- Not eating enough protein
- Get at least 20 grams of protein per meal, most critical at breakfast. Eat at least 40% of calories as protein for breakfast (e.g. Down two to three whole eggs. Or turkey bacon, organic bacon, organic sausages or cottage cheese. Or 30-gram protein shake with ice and water). It may feel like force feeding at first by you will feel the transformation.
- Not eating enough food. Don’t restrict portions or calories. Eat until you’re full.
- Not drinking enough water. To ensure optimal liver function for fat-loss, increased hydration is a must. Make specific effort to drink more water on your cheat day.
The Lost Art of Bingeing
For Dieters Gone Wild Saturday, aim is to maximise the amount of the crap injected into muscle issue rather than fat, or have the crap come out of the body unabsorbed. To do this:
- Minimise the release of insulin, a storage hormone:
- Make sure your first meal is not a binge meal, high in protein (at least 30 grams) and insoluble fibre (legumes), 300-500 calories.
- Consume a small quantity of fructose, fruit sugar, before the second meal
- Use supplements that increase insulin sensitivity: AGG, PAGG
- Consume citric juices: lime, lemon
- Increase the speed of gastric emptying, or how quickly food exits the stomach
- Take 100-200mg of caffeine or 16 ounces of cooled yerba mate tea at the most crap-laden meals
- Engage in brief muscular contraction throughout the binge
- Air squads, wall presses, chest pulls
- Do 60-90 seconds of funny exercises a few minutes before you eat and 90 mins after you eat
- This has the effect of increasing glucose transporter type 4 (GLUT4), meaning you can put more into muscle than fat.