For many years, some meals for weight loss have emphasized proteins while minimizing carbohydrates. However, slow carbohydrate diets use the approach, but provide a very detailed guidance on food and avoidance and provide supplements to consider.
Slow carbohydrate diet was created in 2010 by entrepreneurs and Lifestyle Timothie Ferris. 4 hours of body. The book is New York Times Bestsellers and slow carbohydrate diets have taken off.
However, slow carbohydrate diets have some similarities from other high -protein diets like ket diet, but they are definitely different. In addition to the slow carbohydrate diet, the nutritionist is worth trying, as follows:
Meet an expert: Scott Keatley, Road is a co -owner KEATLEY MEDICAL NUTRITION THERAPYKeri Gans, RDN is the author Small change diet。
What is a slow carbohydrate diet?
A slow carbohydrate diet is a meal plan based on five rules. “It’s not unreasonable to expect to lose 10 to 20 pounds,” Felis wrote about his meal. Blog。 “This is true without exercise.”
Slow carbohydrate diets are greatly leaned on the idea that small changes can be gained great results. Ultimately, slow carbohydrate diets promise that people will burn fat and lose weight.
Ferris provides a lot of details about the diet, including a list of foods that have been allowed for six days. On the seventh day, followers are encouraged to spend a cheat day where you can eat what you like.
For six days, followers are recommended to eat several major food groups: animal proteins, vegetables, bean plants, fat, and spices, and eat several times a day. You also need to avoid sophisticated carbohydrates, fruits, and high -calorie drinks during meals.
Each meal needs to focus on animal proteins, vegetables, and bean plants. Many of these can be obtained as much as you want. Ferris also suggests taking certain supplements, but keep in mind that it is not the necessary part of the meal.
How to follow a slow carbohydrate diet
Slow carbohydrate diets have five rules that followers are expected to comply.
Avoid “white” carbohydrates.
It contains carbohydrates that can be white. There is no meaning, bread, pasta, rice, potato or grain.
Eat the same meal.
You don’t have to have the same thing for each meal, but this meal is particularly encouraged to have only a small part of the same dish for breakfast and lunch.
Avoid drinking calories.
I encourage my meal to have enough water. Followers can drink sugar -free tea, coffee, or other calories that contain no calories, but we will remove drinks containing considerable calories. The exception is that this meal is 1-2 cups of dried red wine per night.
Don’t eat fruits
Ferris says that fructose, a fruit sugar, may increase the level of blood fat.
Spend a cheat day a week.
Ferris encourages followers to “nuts” during this day.
What kind of food can you eat on a slow carbohydrate diet?
Meals divide food into five groups: protein, legumes plants, vegetables, fat, and spices. Ferris recommends choosing some foods from these groups and sticking to them. Because, as he says, the more you can choose more food, the more likely you will be out of the meal.
It is recommended that you make a meal around these foods for a slow carbohydrate diet:
protein
- egg
- Chicken (chest or thighs)
- fish
- Beef (if possible)
- pork
- lamb
Bean plants
- Lens beans
- Black beans
- Focus beans
- Red bean
- soy
vegetables
- spinach
- Mixed vegetables (broccoli, cauliflower, or other Abrana vegetables)
- Sauer Craut, Kimchi
- asparagus
- Peas
- broccoli
- Green Beans
This diet suggests to reduce these foods:
fat
- butter
- Olive oil (for cooking)
- Grape seed or macadamia oil (for cooking)
- nuts
- Gee
- Cremer (no dairy, up to 2 cups a day)
spices
- salt
- Garlic salt
- White truffle sea salt
- Herb
Foods to avoid slow carbohydrate diets
Slow carbohydrate diets do not restrict how much you eat, but suggests to avoid these foods.
fruit
This includes both fruit and fruit juice. (However, if necessary, you can have these on cheat days.)
Dairy products
Butter and ghee are allowed, but traditional dairy products such as milk, cheese and yogurt are not.
Refined carbohydrate
Ferris calls these “white” carbohydrates containing bread, pasta, rice, potatoes, and grains.
What is a slow carbohydrate diet cheat day?
Slow carbohydrate diet cheats are part of the main principle of meals. On this day, Ferris says that you can get what you want. He suggests choosing one day a week to do this to go to nuts. His recommendation is Saturday.
Slow carbohydrate diet supplements
Slow carbohydrate diets do not require daily supplements, but Ferris suggests some to fill the nutritional gaps and support weight loss. They have the following:
- 99 mg potassium
- Magnesium 400 mg
- 1,000 mg calcium
- 20-25 mg polyposanol
- 100 to 300 mg alpha
- 325 mg epigarocatekin gallstones
- Garlic extract 200 mg
Advantages of slow carbohydrate diet
Going to a slow carbohydrate diet has several potential advantages. If you cut out something like “white” carbohydrates, “the general sources of calories and potential blood sugar spikes can be eliminated, which can lead to overeating and craving.” KEATLEY MEDICAL NUTRITION THERAPY。
RDN’s Keri Gans says that dietary restrictions can lead to weight loss. Small change diet。 “When you eliminate the whole food group, such as fruits and dairy products, you will always lose weight,” Guns says.
Keatley says that focusing on untreated high -protein foods may help some people feel more fulfilling and satisfied while promoting muscle preservation. Say. “It can also remove foods with low calorie density and lead to short -term weight loss success,” he says.
GANS points out that this diet is also a big one to eat a lot of vegetables and bean plants packed with nutrients. “Initially, some personal professionals are very limited menu,” she says. “The less daily choices, the easier it is to maintain the course.”
Large carbohydrate dietary shortcomings
According to nutritionists, this diet has some clear disadvantages. “This approach is very simplified, and there is a risk of demonstrating highly nutritious foods such as fruits and dairy products. This provides essential vitamins, minerals, and other health benefits. Keatley says.
He says that the supplement is highly recommended because the diet is very restricted. “Supplements can reduce some problems, but cannot completely replace the diversity of nutrients used in the hall food.
Guns says that repeated meals may be useful at first, but they may get older after a while. “This is eventually fraudulent, as many people rebellion by repetition,” she says.
Guns is not a fan of a diet that removes the entire food group. This is the movement she calls “misplaced”.
Sampling a slow carbohydrate diet meal
There is no calorie counted on a slow carbohydrate diet. Ferris says he should eat as much as he wants. However, we recommend that you choose 3-4 meals for at least two weeks and repeat. Sample meals proposed:
breakfast
Three scrambled eggs, lens beans, spinach
lunch
Organic beef, focus beans, mixed vegetables, additional wakamore
dinner
Salmon, asparagus (or lens beans), coconut caulifla curry mash
Is slow carbohydrate diet safe?
In the short term, eating is safe. However, nutritionists are concerned about long -term health while following the slow carbohydrate diet.
“For most people, a slow diet of carbohydrates is not a sustainable or optimal approach to weight loss,” Keatley says. “It may be a short -term result, but its restrictions and dependence on supplements will reduce the appeal compared to a balanced dietary pattern that contains various nutritional concentrations. “
Gun does not recommend trying this meal. “Promote weight loss, maintain human beings, is much better, less restricted, and healthy options,” she says.
Nutritional foods are products aimed at supplementing meals. They are not drugs, but do not intend to treat, diagnose, relax, prevent, or treat illness. If you are pregnant or breastfeeding, be aware of taking nutritional supplements. Also, be careful to provide supplements to your child unless it is recommended by medical providers.
