I learned this Slow Carb Meal Plan from Tim Ferriss. Of course, the best way to DIY and get started on Tim Ferriss’s Slow Carb Diet is to get the book The 4-Hour Body. You can get it here.
If you know enough about diets, you must understand that the Slow Carb way of eating is not low carb, not keto, not LCHF (low carb high fat), not IIFYM.
Can I lose weight without starving by eating according to this Slow Carb Meal Plan?
I can personally vouch for Slow Carb. It will work for you if you are Obese or Overweight. Even if you are extremely busy. Even if you have no time to work out or diet and count calories in every bite of food you eat. I am also not geeking out on building muscle and crazy workouts here either. It is common sense nutrition.
If you are trying to lose weight without eating boring foods without counting every bite of food you eat, without sweating in the gym, and without exercising willpower and motivation the Slow Carb will get you there, fastest if you stick to it.
Want a recipe for my secret breakfast drink to get lean in 21 days? Learn more here – Melt Away Every Last lb of Fat. Become Lean in as little as 21 days with This One Trick.
How exactly does the Slow Carb diet work?
Slow Carb Diet works because it stops the insulin spikes that come from a typical Modern Standard American Diet. And it uses protein, fiber, and fat to keep you full on a lower overall calorie intake. This is why this may probably be one of the easiest ways to lose weight, without feeling energy crashes from insulin spikes and urges to chose the wrong kinds of snacks. this way of eating also gets bonus points from me because you get to take one cheat day and literally eat whatever you want on that day!
I am not playing doctor. Any advice you read on this blog cannot be used as a substitute for professional medical advice. If you are experiencing a health condition please reach out to a qualified healthcare professional. I repeat, do not use this blog as medical advice to treat yourself or others.
The Only Rules for following a Slow Carb Meal Plan
Here are the simple rules I remember following religiously. And I still get back to the basics of this when I see weight or inches creeping up on me.
- No Sugar and No “White” Carbs. Avoid “white” starchy processed carbohydrates (grains, white, refined flours). All of the bread, pasta, rice, potatoes, and grains are out.
- Do not get into decision fatigue early in the day. Dial down your breakfast and lunch. Eat the same few meals over and over again.
- Don’t drink calories. Drink ONLY Water.
- Don’t eat fruit.
- I did occasionally modify the rule numbers 3 and 4 slightly and would have a protein smoothie with avocado, chia seeds, spinach, and ginger, etc for breakfast. Or celery or berries. I know I could do this because I am slightly lucky to not have diabetes or other health conditions that warrant controlling the sugar intake.
- Take the cheat day on a Saturday (or your day off work). Go nuts. Eat whatever you want or had been craving during the week.
- Lastly, Tim does not mention it explicitly, but adding spices to your Slow Carb Foods, makes all the difference. My one theory in life is – Curry makes everything taste better!
- One more thing – Late breakfast and Early dinner worked perfectly for me and also created a larger fasting (fat burning) window. If that is what you may want to try doing, but not mandatory at all.
Here is what a typical day looks like on a Slow Carb Diet. Of course, there are more choices, but that is why there is coaching. Book your call with me here today!
3 Eggs Omelet made with Broccoli, Spinach or chard, Onion, Tomato, Cilantro.
Or Black Bean Salad made with Onion, Tomato, Cucumber, Cilantro.
Grilled/Pan seared or pan-fried Chicken Breast, fish, or another lean meat of choice with Asparagus, Broccoli, cabbage, Brussel sprouts, green beans, broccoli
Broccoli Salad with nuts and a side of protein. (Try to pick an unprocessed protein. So pan fry a piece of chicken or fish instead of picking deli meat or hot dogs.
Lentil soup with lots of vegetables. Onion, Garlic, Ginger, Cauliflower, Carrots, Spinach, Kale, Cabbage.
Home made turkey meat balls. Cook in bulk and set aside in freezer to use during the week.
About Grocery Shopping – Frozen vegetables (and pre-cut, pre-cleaned vegetables in lots of grocery stores these days) and Canned Beans also make a Slow-carb lifestyle extremely easy.
Remember to thoroughly wash and drain the canned beans.
Lastly, as you get into the habit of eating this way – a lot of dinners leftover becomes your lunch the next day. In all, you save a lot of time from ordering unhealthy take out and have a lot more energy during the day with a wiser choice of food and a better over all Insulin Response.
So even if you do not have a weight loss coach, I am sure the plan outlined above is so easily do-able with very basic preparation. You may even be able to order your groceries online these days. There are no excuses.
If you are still reading, check out this other post- Easiest Way To Lose Weight- How to? What is?
Comment below and let me know if there is a food you want to eat and I can tell you if it passes the Slow Carb test.
Listening to my favorite Cat Steven’s Albums of all time this evening. If you have not heard it, definitely check it out at the music provider of your choice. Tea for Tillerman
Well if you want to sing out, sing out And if you want to be free, be free 'Cause there's a million things to be You know that there are And if you want to live high, live high And if you want to live low, live low 'Cause there's a million ways to go You know that there are You can do what you want The opportunity's on And if you find a new way Well you can do it today Well you can make it all true And you can make it undo You see, it's easy ..... You only need to know Well if you want to say yes, say, "Yes" And if you want to say no, say, "No" 'Cause there's a million ways to go You know that there are And if you want to be me, be me And if you want to be you, be you 'Cause there's a million things to do You know that there are You can do what you want The opportunity's on And if you find a new way You can do it today Well you can make it all true And you can make it undo You see ...... it's easy, ... You only need to know ~ Cat Stevens/Yusuf Islam in Tea for Tillerman
Jerry Seinfeld Experiment: Don’t break the chain. Post #65.