If you have tried a low carb diet before and experienced a short term weight loss but have not succeeded in maintaining your desired weight in the end, you might want to consider trying the slow carb diet. To help you understand more about this new way of looking at low carbs here are the facts about the slow carb diet.

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Slow Carb Diet

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The concept behind the slow-carb diet is that all carbs should not be treated equally. Some carbs have a low Glycemic index which means that they aren’t bad for your sugar levels. But there are also carbs that have a high Glycemic index which means that they can increase your blood sugar dramatically. Spikes in sugar levels lead to an increase in the hormone insulin, which in turn encourages the storage and retention of fat. This is why weight watchers are advised to maintain a diet that helps keep their insulin levels moderate and at a steady level all through the day.

Slow carbs, also commonly known as complex carbs, are those that have long starch chains and higher fiber levels which take more time to break down into sugar. Common examples of slow carbs are beans, whole grains, vegetables, and fruits.

The Difference Between Slow Carbs and Simple Carbs

Slow carbs have a more moderate effect on increasing the blood sugar levels than simple carbs such as sugar and white flour. Experts say that slow carbs have many health benefits, especially when they are eaten together with protein and healthy fats (both of which do not have any significant Glycemic effect). When eaten this way, slow carbs are vital to providing extended after-meal satiety, continuing energy, lasting weight-loss maintenance, and lower risks from such chronic conditions as obesity, heart disease, and diabetes.

After hearing all this, you probably think a slow carb diet is the one for you.

The following tips will help you get started:

• With a slow carb diet plan, it is important to remember to get rid of sugary foods and drinks. Beware of several seemingly healthful foods such as yogurts, energy bars, granola, and cereal because they are usually full of extra sugar.
• Eat whole and fresh fruits. Steer clear of dried fruit, fruit juices, or snacks with added fruit juice concentrates. Many of these foods and drinks have almost no fiber which means the sugars will be digested very quickly.
• Check the labels of cereals, breads, crackers, and snacks. Make sure that whole grain flours and bran are on top of the list. Whenever possible avoid “enriched flour,” which is the secret language for refined or white flour.
• Choose higher fiber substitutes such as brown or wild rice, barley, quinoa, or sweet potatoes over the more common rice, pasta, potatoes, and corn.
• Eat more vegetables. During lunch and dinner, try to fill your plate with veggies. You should try for at least two servings of veggies at each meal.
• Eat such great slow carb foods as beans, soybeans or tofu, and lentils which are filling, high in protein, have fiber and are low in calories.
• Eat what carbs you do have with foods rich in protein and/or healthy fats at every meal. Some of the great choices are turkey, chicken breast, tuna, cold water fish, low fat dairy, eggs, nuts, peanut butter, and avocado.

The 4 hour Body Slow Carb Diet


Thanks to Tim Ferris’ book, The 4 Hour Body, now the slow carb diet is gaining more popularity. In this book Ferris outlined a slow carb diet and he claims that by sticking to this diet plan, you can shed up to 20 pounds within 30 days.

Although Ferris’ slow carb diet plan basically consists of legumes, lean proteins, and green vegetables, which are the same ingredients that you can find in most slow carb diet plans, there is a slight difference in his diet plan.

Here are the simple rules that you should remember with Ferris 4 Hour body slow carb diet:

1. Ditch “white” carbohydrates such as rice, bread, cereal, pasta, tortillas, fried foods with breading, and potatoes. You’re allowed to eat these foods only after a strength workout.
2. Take the same meals over and over. Tim Ferris says that the key to success in your diet plan, whether your goal is fat-loss or muscle gain, is to have a narrow variety in your meals. You’re allowed to eat as much as you like but you should only eat the same three or four meals each day.
3. Never drink calories such as soft drinks, fruit juice and milk. Alcohol is not allowed, except for red wine.
4. Don’t eat fruit. According to Ferris human beings don’t need to eat fruits six days a week and certainly not all year-round.
5. Take a day off from your diet plan each week. By increasing your calorie intake dramatically once each week, you’ll also be increasing your fat loss by thwarting the metabolic slowdown which often happens when you’re in a long term calorie controlled diet.

Some of the recommended foods in the 4 Hour Body Slow carb Diet are: chicken, egg whites, pork, organic beef, fish, lentils, pinto beans, black beans, soybeans, red beans, asparagus, spinach, broccoli, peas, green beans, sauerkraut, cauliflower, avocados, and tomatoes.

Here’s a sample 4-Hour Slow Card Diet Meal Plan:

Breakfast: Scrambled egg whites, black beans and mixed vegetables
Lunch: Black beans, chicken thigh, and mixed vegetables
Dinner: Lentils, organic beef, mixed vegetables, and a glass of red wine

Recommended Exercise

Although Tim Ferris says that you can achieve weight loss by simply following the slow carb diet even without doing any exercise, he does recommend some exercise in the 4-Hour Body which is both for fat loss and muscle gain. In fact, Ferris cited the exercise routine that he used to gain 34 pounds of muscles within 28 days.

4 Hour Slow Carb Diet Review

As in any diet plan, it will be worthwhile to know both the advantages and disadvantages of the 4 Hour Slow Carb Diet before trying it.

Advantages
1. It promotes the consumption of legumes and green vegetables which have a lot of health benefits.
2. Perfect for dieters who have a preference for simple meals and don’t want to spend plenty of time on cooking.
3. The diet plan allows dieters to drink 1-2 glasses of wine each day.

Disadvantages
1. Fruit intake is limited to only once each week.
2. Most dieters will suffer from digestive comfort, gas, and bloating when eating legumes at each meal.
3. The exercise routine presented in this book best suits newbies in fitness, and not advanced exercisers.

While many of the benefits of the 4 Hour Slow Carb diet seem to be exaggerated, it will still be worthwhile for dieters to try this strategy and see for themselves whether it can really help them achieve their ideal weight, as some claim it has, or not.