A Slow Carb Meal Plan for Weightloss.

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.

And I will begin this with a second disclaimer, this will work for you if you are Obese or Overweight and extremely busy and you cannot 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. If you are trying to lose weight without eating boring foods, without sweating in the gym, and without exercising much willpower and motivation – this way of eating will get you there, fastest – if you stick to it.

Slow-carb way of eating is not low carb, not keto, not LCHF (low carb high fat), not IIFYM. And like every other diet it is about Calories In – Calories Out. Why this works is 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!

Ofcourse the best way to get started on the Slow Carb Diet is to get Tim Ferriss’s book – The 4-Hour Body. You can get it here.

The second best way is to learn it here.

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.

  1. 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.
  2. 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.
  3. Don’t drink calories. Drink ONLY Water.
  4. Don’t eat fruit.
  5. 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.
  6. 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.
  7. 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!
  8. 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 dinner left over becomes your lunch next day. In all you save a lot of time from ordering unhealthy take out, and have 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 a 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 is no excuses.

Comment below and let me know if there is a food you like and I can tell you if it passes the Slow Carb test.

Jerry Seinfeld Experiment: Don’t break the chain. Post #13

1 thought on “A Slow Carb Meal Plan for Weightloss.

I read every comment. Let me know what you think about the post.

This site uses Akismet to reduce spam. Learn how your comment data is processed.