What is the effectiveness of the slow carbohydrate diet for weight loss? What to know

The slow carbohydrate diet is a diet that prioritizes proteins, legumes and non -starchy vegetables while restricting most other carbohydrates. It was introduced in The 4 -hour bodyA book written in 2010 by Timothy Ferriss.

According to Ferriss, the diet simplifies the diet and can cause rapid weight loss up to 20 pounds in one month. However, no research has confirmed the effectiveness of the diet or health risks.

Your body breaks down the carbohydrates into sugar (glucose), which gives you energy. Simple carbohydrates, such as white bread and pasta, are quickly broken down. This means that blood sugar increases and drops quickly, which can lead to desires and fatigue. Complex carbohydrates contain more nutrients and fibers. This makes them more filling and provides stable energy.

The slow carbohydrate diet is a regime rich in protein that cuts simple carbohydrates and encourages “slow” carbohydrates that take longer to digest. However, Ferriss defines slow carbohydrates differently from most other feeding plans. In its diet, “slow” carbohydrates are limited to beans and lenses, while many other complex carbohydrates, such as whole grains and fruits, are excluded.

The idea is that eating protein, legumes and vegetables while avoiding simple carbohydrates can increase muscle mass, reduce desires and support weight loss. Ferriss says people can lose up to 20 pounds in a month without exercise.

The diet is based on the minimum effective dose principle (Med), which means achieving your goal with the least effort. Ferriss recommends choosing from a small list of food and repeating the same meals simple to make the plan easier to follow.

Although foods encouraged on the slow carbohydrate diet can be healthy additions to a balanced diet, the restricted plan of many nutrients. And although some people report weight loss, there is no research to confirm the effectiveness of the diet or health risks.

Diet guidelines

On the slow carbohydrate diet, you stick to a short list of foods authorized for six days, then spend a “cheating day” the seventh. You can eat as much as you want from approved foods, and calories counting is not necessary.

The regime follows these five principles:

1. Avoid “white” carbohydrates (or those that could be white). This includes bread, pasta, rice, cereals and potatoes.
2. Eat the same meals again and again. Ferriss recommends creating two or three essential meals from the approved food list and repeat them every day.
3. Do not drink calories. Get in calories without water, water, unsweetened tea or black coffee. Up to two glasses of dry red wine are allowed per day.
4. Cut the fruits. According to Ferriss, natural sugars in fruits (fructose) can increase body fat and slow weight loss. However, research does not support this assertion. Studies show that eating more fruits and vegetables is linked to weight loss and better overall health.
5. Take one day off per week. During your “cheating day”, you can eat and drink whatever you want. Ferriss says it helps stimulate your metabolism and reduce desires.

In addition, if your weight loss is statistical, Ferriss recommends:

• Eat 30 grams of protein within 30 minutes of waking up
• Eat at least 20 grams of protein per meal
• Increase your consumption of water or unsweetened tea
• Depending on the principle of “if you have to ask yourself, do not eat it”, which means that if you do not know if a food is authorized, avoid it

On the slow carbohydrate diet, you will mainly eat legumes, lean proteins and non -starchy vegetables six days of the week. The diet also allows fats, herbs and healthy spices for cooking.

Here are some foods included in the diet:

• Proteins: Chicken (chest or thigh), eggs, beef nourished with grass, fish, pork, lamb, non -tasty whey protein powder, cottage cheese
• Legues: Lentils, black beans, pinto beans, red beans, soy beans
• Vegetables: Asparagus, broccoli, cauliflower, peas, spinach, green beans, jump-photo, kimchi
• Game: Extra virgin olive oil, macadamia nut oil, avocado, ghee, butter, nuts, walnut butter
• Spices: Most herbs and spices, including curry powder, garlic, chili powder and fresh herbs
• Drinks: Water, non -sweet tea, black coffee, herbal tea, dry red wine (up to two glasses per day)

When you follow the slow carbohydrate diet, you will need to restrict your contribution from most carbohydrates, including fruits and dairy products, for six days of the week.

Foods and drinks to be avoided include:

• Grains and starchs: Bread, pasta, rice, potatoes, tortillas, oats, quinoa, fried food with panache dupure
• Fruit: All fruits except small amounts of tomatoes and avocado
• Milkman: Milk, cheese, yogurt, cream (except small amounts of cottage cheese or whey protein)
• Sweet foods: Desserts, candies, pastries and all foods with added sugar
• Sweet drinks: Soda, fruit juice, sports drinks
• Alcohol: Beer, sweet wines, mixed drinks

The slow carbohydrate diet is designed to be easy to follow. Ferriss recommends running some meals throughout the week. Here is an example of what a day could look like a slow diet:

• Breakfast: Scrambled eggs with black beans and sautéed spinach cooked in olive oil
• Lunch: Grilled chicken breast with roasted lenses and broccoli, seasoned with garlic and curry powder
• Snack: Hard eggs with a small portion of sauerkraut or kimchi
• Dinner: Panted salmon with pinto beans and asparagus, sprinkled with avocado oil

Although the slow carbohydrate diet has not been specifically studied, the diet encourages foods rich in nutrients that can benefit weight loss, heart health and blood sugar. The potential advantages include:

• Can help lose weight: The slow carbohydrate diet is rich in protein and fiber and limits the sugar added. This can promote satiety (fullness) and reduce daily calories. In addition, having a “cheating day” planned each week can make the diet easier to maintain. However, for some people, these days can lead to overeating or a negative relationship with food.
• Could support the management of blood sugar: Priorifying non -female vegetables and healthy carbohydrates such as beans and lenses, which are rich in protein and fiber, can help maintain more stable blood sugar.
• Can protect heart health: The slow carbohydrate diet encourages whole foods, including vegetables, lean proteins and beans, which are key components of a healthy and healthy food model.

The slow carbohydrate diet is probably safe when followed appropriately. However, cutting fruit, whole grains and most dairy products can reduce your intake of vitamin C, calcium, fiber and other essential nutrients. Over time, this can cause nutrient deficiencies.

Since the slow carbohydrate diet is restrictive, it is important to ask your doctor if this suits you, especially if you have an existing medical condition or a history of disorder.

Disadvantages

Although the slow carbohydrate diet is designed to be simple, it restricts several food groups. This can make social situations difficult and the diet difficult to maintain in the long term. A more sustainable approach can be to focus on the quality of carbohydrates by including more whole grains, fruits, low -fat dairy products, beans and other beneficial carbohydrates in your diet.

The slow carbohydrate diet focuses on beans, proteins and vegetables, while cutting simple carbohydrates like bread and pasta. Although the diet can help lose weight, it is not well studied. In addition, it excludes fruit, whole grains and most dairy products, which are key components of a balanced diet.

Since the cutting of these food groups can increase the risk of nutrient deficiencies, the diet must be followed under the direction of a registered dietitian or your primary care provider.