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Apr 18

The slow-carb diet may help with weight loss, but is it safe? – Yahoo Lifestyle UK

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You asked: What is the slow-carb diet?Westend61 - Getty Images

Not all low-carb diets are built the same. While many popular diets for weight loss like Whole30 and keto primarily focus on protein, fresh produce, and limiting carb intake, the slow-carb diet focuses on a list of specific weight loss-friendly foods and restricting refined carbohydrates. But what is a slow-carb meal plan, exactly, and how does it work?

The meal plan was created by entrepreneur and podcaster Timothy Ferriss, author of The 4-Hour Body: An Uncommon Guide to Rapid Fat Loss, Incredible Sex, and Becoming Superhuman. In his 2010 book, Ferriss outlines his trademarked slow-carb diet which involves eating meat with legumes and vegetables for almost every meal of the day and swapping refined carbs with slow carbs AKA ones that take longer to digest.

Although slow carb isn't an official nutrition term, the trendy diet remains popular for weight loss. But what can you eat on a slow-carb diet, and is it actually safe to try? Here are the benefits, risks, foods list, and things to keep in mind when trying it for yourself, according to a registered dietitian.

Meet the expert: Brigitte Zeitlin, is a registered dietitian and owner of BZ Nutrition in New York City.

First, what is a slow carb? The phrase relates to the concept of simple versus complex carbs: Simple carbohydrates move through the body at a faster pace than complex ones such as legumes or dark leafy greens, says Brigitte Zeitlin, a registered dietitian and owner of BZ Nutrition in New York City. Simple carbs end up being less filling and satiating plus, they spike your blood sugar compared to complex ones due to the removed fibre. In short: complex carbs = slow carbs.

The slow-carb diet involves eating five main food groups (animal protein, vegetables, legumes, fats, and spices) across four meals a day for six days of the week, and focusing on carbs that take longer to digest. You get one free day per week on which you can eat whatever you want, Zeitlin says.

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The idea is to follow a very low-carb regimen on the premise that it will increase your bodys ability to break down fat for energy and reduce your overall fat stores, Zeitlin says and in turn, reduce your body weight. By following the slow-carb diet, you might be able to lose 10-20 pounds (4-9kg) in one month even without exercising, per the founder's website. You're also welcome to take various supplements (like calcium and magnesium) while doing the diet, but they aren't a requirement, per the website.

The slow-carb diet is based on the following five fundamental rules, per the founder:

If you are on this diet to lose weight, then you need to avoid all processed carbohydrates (like breads, pastas, cereals, baked goods, etc) for six days per week. If you are on the diet to increase your muscle and strength, then youre allowed to eat these foods within 30 minutes of finishing a resistance-training workout.

The slow-carb diet encourages you to re-make the same meals from the approved five groups of foods (animal protein, vegetables, legumes, fats, and spices). That said, eating a variety of different foods boosts your health and helps you manage your weight, per the CDC so while it's helpful to stick to a few weight loss-friendly foods, don't feel like you have to restrict yourself entirely.

The slow-carb diet boasts the importance of drinking water and other unsweetened tea or coffee drinks. Consuming alcohol, juice, smoothies, or any calorie-filled beverage is discouraged. (If you love a treat and can't stay away, try a low-calorie cocktail or healthy smoothie that will satisfy your sweet tooth and support your health goals.)

This diet bans all fruit intake on the premise that they contain too much sugar for weight loss. However, it's worth noting that many experts still recommend fruit on a weight loss plan.

Based on the slow-carb diet guidelines, you can eat and drink anything you wish on one day per week of your choosing. You may have heard this called a cheat day, but we prefer taking a break. Enjoy yummy foods and make note of how your body feels you even may find that your new routine has changed how you view healthy, satiating meals.

The diet is based on five main food groups: protein, legumes, vegetables, fats, and spices. The founder recommends eating these exact foods over and over without adding new options but of course, no diet is one-size-fits-all, and you're encouraged to find nourishing foods that work for you and your lifestyle. In the meantime, here are the suggested foods for the slow-carb diet:

Eggs

Cottage Cheese

Chicken

Beef

Pork

Fish

Lentils

Black beans

Pinto beans

Red beans

Soybeans

Spinach

Asparagus

Peas

Green beans

Sauerkraut

Kimchi

Avocado

Tomato

Cruciferous veggies (broccoli, cauliflower, kale, Brussels sprouts)

Butter

Olive oil

Grapeseed oil

Nuts

Salt

Pepper

Herbs

Seasonings

Pasta

Bread

Rice (white and brown)

Crackers

Cereals

Oats

Quinoa

Bananas

Berries

Citrus fruits

Potatoes

Milk

Cheese

Yoghurt

Cream

Ice cream

Cake

Cookies

Fast food

Fizzy drinks

Juice

Sweet coffee drinks

One of the main rules of the diet is that you're encouraged eat the same things over and over to get you in a routine a variety of meals is not necessarily the goal or purpose here. The following are a few examples of meals you could enjoy that fit the slow-carb diet bill, according to Zeitlin:

Grilled chicken with asparagus

Lentil bean salad

Spinach salad with tuna fish

Black beans topped with guacamole

Salmon with roasted broccoli

Pork and sauerkraut

Grilled steak with cauliflower

Shrimp and kimchi

Chicken breast with black beans

The diet cuts out processed foods, sugary beverages, and other less-nutritious foods, and doing so can certainly yield weight loss results. Allowing for a day of eating whatever you want may help some people feel less deprived, too. (However, the opposite can also be argued).

The online reviews about the slow-carb diet are mixed, but there are certainly lots of positive ones. Even if you don't actually apply any of the techniques, this book will likely make you think about your overall health in a different way, one reviewer wrote on Amazon. There is a wealth of information in this book, and it has helped me lose weight, gain strength, and run faster in the last 12 months.

The same reviewer went on to explain: Like most of Ferriss' work, it could easily be misunderstood. Be clear that it isn't about shortcuts or 'hacks' it's about efficiently getting maximum benefit from the minimum input but that 'minimum input' still requires effort and dedication. You'll get out what you're prepared to put in. (That's only *one* person's opinion, of course, but valid points.)

There are very few pros to fad, restrictive diets like this one, according to Zeitlin. You can definitely lose weight, but she warns it may not be sustainable for everyone. As soon as you reintroduce the healthy food groups that have been removed, like whole grains and fruits, you will regain weight and likely gain back more weight than you originally lost, Zeitlin says.

Zeitlin also warns that you may feel guilty about falling off the plan, and you may end up going overboard on the restricted foods if you feel deprived while omitting simple carbs, alcohol, and more six days of the week. Additionally, the concept of a free or "cheat" day can create a messed-up relationship with food, reinforcing the notion that they are 'good' foods and 'bad' foods, when some of those 'bad' foods are vitamin-rich fruits and whole grains, she adds.

The choice is ultimately yours, and you know your body and personality best. Some people have an easier time losing weight by following structured guidelines and strict shopping lists, while others (like people with a history of disordered eating) may find that type of heavy guidance and rigidity harmful or even downright dangerous.

Zeitlin personally doesnt recommend trying an overly restrictive diet like the slow-carb diet. Diets that encourage cutting food groups out completely dont support your health goals long-term and can leave you yo-yo-ing up and down with your weight, she says.

If you are trying to lose weight, Zeitlin recommends concentrating on foods you should be adding in versus taking out, she says. This includes adding in more veggies, lean proteins, whole grains instead of white flour, and fruits. Keep your grains and fruits to two servings each per day and dont forget to add in more water, along with sleep and physical activity, she says.

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The slow-carb diet may help with weight loss, but is it safe? - Yahoo Lifestyle UK

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