You look fat! You must reduce your weight! Are you really fed up with these phrases? Well, this stress is prevalent as millions of Americans struggle with overweight issues and diabetes. If you are also among them, then I am sure you must have tried a lot of diet plans or gym. Some of you must have tried medicines as well. But have you tried a slow-carb diet? No? You must try this. If you happen to have any confusion about the slow-carb diet food list, then please don't worry.
In this blog, we are going to share a slow-carb diet meal plan. But what you need to do is just stick to the diet plan. It will surely work. Let's start with what a Slow Carb Diet is, its rules, benefits, and drawbacks!
What is a Slow-Carb Diet?
The slow-carb diet is similar to the ketogenic diet in terms of low-carb intake. It involves consuming more slow carbs and high protein-rich foods. This diet plan lets you eat as much as you want, of the allowed foods for six days of the week. In those six days, you should take four meals per day. The rest of the day can be treated as a cheat day. A slow-carb diet meal plan means you have to increase the intake of protein and reduce the carbs.
You can say that a slow-carb diet aims at getting maximum results by making a minimum effort. If you have decided to start a low-carb diet, you can only eat selected items that are allowed for six days of the week.
Does Slow Carb Diet Work?
Yes, a slow-carb diet is safe and effective in losing excess body weight and maintaining blood sugar levels. Around 30.7% and 11.6% of the U.S. population struggle with overweight and diabetes respectively. As this diet includes proteins, fibers, healthy fats, and cruciferous vegetables, it helps control blood sugar, shed off body fat, and thus, reduce weight. However, a slow-carb diet also limits the nutrient-dense food groups such as dairy products and fruits which provide a lot of health benefits. Hence, this diet may not be suitable for athletes or those who practice intense exercises or activities as they demand excessive nutrition.
Wondering, “How does the slow carb diet work?” It basically involves the replacement of "fast carbs" with "slow carbs" and consuming protein in excess amounts. Fiber and protein-rich carbohydrates metabolize (break down) slowly. This will increase your blood sugar levels gradually and you feel full after eating, making you crave less for foods. Thus, maintaining a stable body weight.
Rules of the Slow-Carb Diet
Generally, the slow-carb diet is based on five rules. Here are the five golden rules of a slow-carb diet:
Rule 1. Avoid White Carbohydrates
Never add any "white" carbs to your diet plan. White Carbs include all processed carbohydrates which are made from refined flour. Those carbs include sugar, pasta, bread, and cereals. A study says that these foods digest quickly and raise blood sugar levels. In turn, it causes hunger and a craving for more food. Thus, this can prevent the body from losing weight.
Rule 2. Repeat The Same Few Meals
We know that there are plenty of food choices available. Out of them, only a few selected items will help you lose weight. So just mix and match all food items from the slow-carb diet list and prepare a meal. This way, you can have a filling meal that can satisfy your taste buds. Keep in mind, you have to repeat the same meal during the six days of dieting.
Rule 3. Avoid Drinking Calories
According to this diet, it is recommended to completely avoid milk and fruit juice as they have high calories. Instead, drink plenty of water throughout the day. You can also enjoy unsweetened tea, coffee, or any other calorie-free beverage. The idea behind this rule is that you should only obtain your calories from nutritious foods and not any kind of beverage. This is because beverages have no or little nutrition.
Rule 4. Don’t Consume Fruits
Everyone adds fruits for a balanced diet. However, according to this diet plan, fruits will not help when you are trying to lose weight. This is because fructose (a natural sugar) present in can increase cholesterol and triglyceride levels in the blood. In addition, it can lower the body’s fat-burning capacity. All together, this can impact your weight loss process.
Rule 5. Take One Day Off
As we have already discussed the format of this diet plan, out of seven days a week you can choose one day off and make it your cheat day. You can eat whatever you want on the cheat day. Moreover, you do not need to follow other rules of this diet. This day is just meant for enjoying your favorite beverages, foods, and desserts. No need to fear weight gain.
What Should You Eat?
After understanding the rules of a slow-carb diet meal plan, you must be thinking about the food that you can include in your diet. Don't take the stress. We are going to share the five food groups that you can add to your diet easily.
Here is the list of foods that can be included in your slow-carb diet food list:
1. Protein:
For protein, you can have egg whites with 1-2 whole eggs, chicken breast or thigh, fish, pork, and lactose-free, unflavored whey protein powder.
2. Legumes:
Legumes include lentils, black beans, pinto beans, red beans, and soybeans.
3. Vegetables:
Spinach, cruciferous vegetables such as broccoli, Brussels sprouts, cauliflower and kale, sauerkraut and kimchi, asparagus, peas and green beans.
4. Fat:
Butter, olive oil for low-heat cooking, grapeseed or macadamia oil for high-heat cooking, nuts such as almonds or ghee.
5. Spices:
Salt, garlic salt, white truffle sea salt, or herbs.
Note: Out of all five groups, you can have as much as you want of the first three groups and small quantities of the last two. You can also add many other food items, but always check the nutritional level before adding it to your meal.
What Foods Should You Avoid?
The slow-carb diet recommends avoiding a few foods as they can impact your weight loss process. The following are the foods that you should not consume:
1. Fruits:
Avoid fruits like bananas, apples, berries, oranges, etc. as they are rich in fructose which can increase fat levels in your blood. In addition, fructose can lower certain minerals such as copper. If you are fond of these fruits, you can consume them on cheat day.
2. Dairy:
Dairy products are not advised. So, do not eat yogurt, cheese, cream, etc. They can cause a spike in the insulin levels. This can negatively affect your weight loss journey.
3. Fried Foods:
Completely avoid any types of fried foods when on this diet. It's because they are highly rich in calories and fat. In addition, they have no nutritional value.
4. Calorie-rich Drinks:
Do not add juice, soda, and smoothies to your diet. They contain high amounts of calories which can make you gain weight. In addition, avoid alcohol as it prevents the body from burning fat and increases hunger.
5. Starchy Vegetables:
Beets, sweet potatoes, peas, yams, etc. should be excluded from the slow-carb diet. They can quickly raise blood sugar levels. Moreover, they can lead to more hunger as these foods digest quickly.
Low Carb Diet Foods List
Though the slow-carb diet is a kind of low-carb diet, it focuses on the quality of carbs. However, a low-carb diet reduces the amount of carbs. This type of diet mainly includes:
lean meats like chicken breast, pork, and sirloin
fish
eggs
avocado
leafy green veggies
nuts and seed
sugar-free beverages
low carb fruits like strawberries, apples, and blueberries
unsweetened dairy products like plain Greek yogurt and whole milk.
Supporting Supplements on the Slow-Carb Diet
Though it's not crucial to add supplements to your slow-carb diet, they can help reduce cravings and improve recovery after exercise. This, in turn, helps you stick to your diet plan. Moreover, this diet increases the excess water loss through urination which can consequently lower the electrolyte levels in the body.
To restore the lost electrolytes, it is advised to use supplements such as:
Potassium: 99 mg tablets with every meal
Magnesium: 400 mg a day and 500 mg before going to bed
Calcium: 1,000 mg a day
Furthermore, to ease the weight loss process, take the following supplements on slow carb diet:
Policosanol: 20 to 25 mg
Alpha-lipoic acid: 100 to 300 mg
Green tea flavanols (decaffeinated): must have epigallocatechin gallate around 325 mg
Garlic extract: about 200 mg
Consume these supplements 6 days per week, with one week off every 2 months.
Benefits of Slow-Carb Diet
This diet is easy to follow and provides several benefits:
Reduce body weight
Maintain blood sugar levels
Increase energy expenditure
Prevent hunger and cravings
Easier to sustain
Inexpensive and not time-consuming
Downsides of the Slow-Carb Diet
Though a slow-carb diet is an effective diet, due to the lack of certain nutrients, it can impact your health. These are the drawbacks of diet:
Nutrient deficiencies
Constipation
Abdominal cramps
Bad breath
Fatigue
Increased appetite
Dehydration
Electrolyte imbalance
Headaches
Helpful Tips to Get Best Results
Consider these tips to get most of the benefits of slow carb diet:
Consume a protein-packed breakfast within an hour of waking.
Don’t count calories but also never overeat.
Don’t be in a rush, just eat slowly.
Intake of enough protein from each meal.
Limit calorie-dense foods
Start with small meals and then gradually increase the amount of foods
Enjoy on Cheat Day!!
Cheat day is something that is meant to reduce the stress that comes with dieting. On this day you are not supposed to keep a count on the calories. This is like a holiday from a strict diet. The cheat day is used for psychological benefits, as well as its influence on hormonal changes. This day is based on the fact that refeeds can help raise leptin concentrations and metabolic rate.
Final Words
In the above article, we have mentioned the meaning of a slow-carb diet. We have also explained the five rules of this diet and what you can include in the slow-carb meal diet plan. Without a cheat day, your low-carb diet is not complete. This is also a motivation to keep following the diet for a longer duration.
Related Read: The Atkins Diet Plan: Everything You Need to Know
Frequently Asked Questions
Is peanut butter a slow carb?
Yes, it is a slow carb that you can add to your diet. However, consume it in moderation.
What are the best slow-release carbs for breakfast?
Whole grains, oats, bananas, legumes, and dates are the best slow-carb options for a healthy breakfast.
Is oatmeal a slow carb?
Yes, oatmeal takes time to digest, so it is a slow carb, controlling blood sugar levels.
What are examples of slow carbs?
Leafy green vegetables, quinoa, whole grains, berries, and lentils are some of the examples of slow carbs.
What is the number one carb to avoid?
Highly avoid sugary foods such as cake, ice creams, soft drinks, candies, and chocolates as they lead to weight gain.
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