Slow Carb Diet is based on the principle of making tiniest changes that encourage huge beneficial results. The diet enables you to bring your figure back in shape while you eat healthy foods.
Dieter must follow 4 simple rules of this diet for 6 days in a week. The 7th day of week is known as the “Cheat Day“. The only rule attached to cheat day is to eat whatever you like in as much quantity as you like.
Rule #1 â€“ Avoiding white carbohydrates is the first rule of being on Slow Carb Diet. You are not allowed to eat potatoes, fried food, dairy, rice, pasta, bread and grains. These foods are quick in burning energy but lack in nutrients. By avoiding these foods, you are able to have a control on your insulin levels.
You must also avoid steel cut oats and whole grains. Dairy products are rich in insulin. However, dairy products have low GI rank. Avoiding all these foods can prove beneficial to a great extent.
Rule #2 â€“ This rule might seem bizarre to many people. You are recommended to eat the same meals again and again. Ideal meals include non starchy vegetables, legumes and protein. The diet does not limit you on how much to eat from these sources. You can have 3 to 4 meals in day from these sources.
You can also prefer using canned or frozen foods to prepare meals. Vegetables and meats form cornerstone of this diet. Substitute beans and legumes for vegetarians.
Rule #3 â€“ Avoid beverages in this diet. Stop drinking fruit juice, sweetened drinks and milk. You are allowed to drink 1 or 2 glasses of red wine. You may have delicious soups made from non starchy vegetables and tomatoes.
Rule #4 â€“ It is recommended to eat only avocadoes and tomatoes from the fruit's category. You must avoid eating fruits and fruit juice. They contain large amounts of fructose content.
Essential Tips on Slow Carb Diet
- Eat within an hour of waking up.
- Drink large amount of water on the cheat day.
- Have at least 20g of protein in breakfast and every other meal.
- Avoid artificial sweeteners while preparing foods.
- Don't do too much exercise.
- Take calcium, magnesium and potassium supplements.
It is suggested that you must take sufficient amount of fats at every main meal during the day (lunch and dinner). Saturated fats are acceptable if the meat is free from antibiotics and hormones. You must opt for olive oil, ghee, macadamia oil or butter while preparing meals.
Cheat Day concept may seem illogical to most of the dieters. However, the concept is backed by nutritional research regarding calorie/carb cycling. Dieters who follow a diet having cheat day as a compulsion are found to obtain more benefits than non-cheat day diet followers. The best way to utilize the cheat day is to do heavy exercise early in the morning.
Slow Carb Diet allows the dieter to lose more weight than other fad diets.