It used to be a matter of whether to eat low or high carbs, but now carbs have gone a step further and can be classified as either fast or slow. Because of the differing dieting advice, dieters are more confused than ever. Neither can nutrition labels help because not only are packaging claims not regulated, often people also don’t check product labels. The AC Nielsen survey in 2005 proved that only 21 percent of around 21,261 people involved in their survey read nutrition labels habitually. Terms such as fast carbs, low carbs, slow carbs, and protein make nutrition levels even more confusing to consumers. Understanding these terms can iron out the confusion and help you make wise decisions.
Our Body’s Sources of Energy
When it comes to macronutrients or energy sources, our body has three options, which are carbohydrates, proteins, and fats. The molecular structures of these energy sources vary and so they require differing degrees of processing before they be used by our body as energy. Carbohydrates, our body’s main source of energy, are processed quickly, fats are the back-up source of energy and protein is the material for building and maintaining muscles. Fat, the secondary source of energy is used only when there is a need for a high-energy output or in the absence of carbs. Proteins are not often used as energy because they are mainly needed in building cells for body tissues, including muscles and skin.
Carbohydrates are rated either as fast or slow in the Glycemic Index. Fast carbs are those foods that can spike blood sugar, while slow carbs are those that don’t raise our body’s sugar level very quickly.
Fast Carbohydrates
Fast carbs are not only usually higher in calories and lower in fiber, they are also processed more quickly than slow carbs. Examples of fast carbohydrates foods are white bread, soda, chips, and candy. There are instances when fast carbs are recommended such as when your sugar levels are low or after a high-energy exercise, when your body needs glucose quickly for your muscles, organs, and cells.
Tim Ferris Slow Carb Diet
Nowadays, the slow carb diet is becoming more and more popular because of a new book entitled “The 4-hour Body” by Tim Ferris. The concept behind Tim Ferris slow carb diet is that a high-protein diet plan, which includes carbohydrates that are low in the Glycemic Index and high in fiber, can help you lose around 20 lbs within 30 days. Ferris claims that protein has a high thermogenic effect, which means that protein requires more energy to digest and so it can increase your metabolism and help you burn more calories.
Perhaps the main difference between Ferris diet plan and the traditional slow carb diet is that in Ferriss’s plan there is what he calls a cheat day once a week. According to him this will allow you to increase your caloric intake and improve your thyroid hormone output. Another benefit of the cheat day is that it helps you stick to your diet knowing that you can give in to your cravings in just a few days.
With a traditional slow carb diet, which also recommends eating foods that have low glycemic index, there is no such thing as cheat days.
Slow Carb Diet Foods
Health experts claim that it is much easier to follow a slow carb diet than a low-carb diet. While a low-carb diet would limit all your carbohydrate intake for weight loss, slow carb diet doesn’t limit your over-all consumption of carbohydrates. It only limits high GI carbs which quickly convert into glucose and which can raise your blood sugar
To determine if you’re eating the right slow carb diet foods just keep in mind that most of your calories should be coming from fruits, vegetables, and unsaturated vegetable oils. These types of food comprise the base of your slow carb food pyramid. The next layer includes lean proteins such as poultry, low-fat dairy, seafood, lean cuts of pork and beef, and nuts. Whole grains are at the third level. At the top of the pyramid are refined grains, sugars, and starchy vegetables. These are the foods that you should sparingly consume.
For better slow carb diet results, bear in mind the following tips
1. Never drink calories. Timothy Ferris makes this rule a part of his guidelines for a slow carb diet. Almost all drinks contain calories that are fast carbohydrates, such as the lactose in cream, refined sugars in soft drinks, and fructose in juice. Another health benefit to limiting yourself to zero-calorie drinks is portion control. Dr. Melina Jampolis, a CNN Health correspondent explains that when you only drink zero-calorie beverages it can help you eat less calories each year.
2. Load Up On Non-Starchy Vegetables. While the slow carb diet may advise you not to eat too much sugar-loaded fruits, it encourages you load up on vegetables. Veggies are not only low in sugars; they are also high in nutrition. Not only that, they are high in fiber which can make you feel full longer and feel satisfied more quickly than fast-carb foods.
3. Calories count. There are people on a slow carb diet, who still fail to lose weight because they have the misconception that they can eat as much as they want. Although managing your insulin level can help you overcome food cravings and prevent fat storage, good insulin management does not always end in weight loss. For you to lose around one pound each week, you should always take your total caloric intake into consideration.