Introduction to the Slow-Carb Diet
The Slow-Carb Diet is designed to be a straightforward and easy-to-follow plan, particularly for individuals who have struggled with other dietary regimes. It aims to help you recompose your body by increasing muscle mass while decreasing body fat percentage.
Basic Rules of the Diet
The beauty of the Slow-Carb Diet lies in its simplicity. The initial rules are as follows: don’t drink calories, avoid eating anything white, consume 30 grams of protein within 30 minutes of waking up, eat from three primary food groups, and enjoy one cheat day per week.
Rule #1: Don’t Drink Calories
The first rule emphasizes avoiding any drinks that contain calories. Acceptable options include black coffee and unsweetened tea. The goal is to teach adherence to straightforward rules before allowing any flexibility.
Rule #2: Avoid White Foods
A key guideline is to avoid eating foods that are white or could appear white. This essentially means cutting out starches. While cauliflower is an exception, it is crucial to keep things simple and not overcomplicate the guidelines.
Protein Consumption Upon Waking
Consuming 30 grams of protein within 30 minutes of waking is another core aspect. This practice aims to kickstart metabolism and support muscle growth.
Primary Food Groups
Meals should be constructed from three categories: vegetables, beans/lentils, and protein. It is recommended to stick to the same few meals to ensure consistency and adherence, despite the potential monotony.
Cheat Day
Once a week, a cheat day is encouraged where anything goes. This day serves as a psychological release valve and prevents feelings of deprivation during the week.
Avoiding Fruit and Fructose
During the standard days on the diet, fruit and fructose (including hidden sugars like agave nectar) should be avoided. This is to further minimize sugar intake and its effect on fat composition.
Cheat Day Adjustments
On cheat days, some choose to perform glycogen depletion workouts before indulging, to minimize any potential “damage” from overconsumption during that day.
Adapting the Guidelines
Although the Slow-Carb Diet starts with rigid rules, over time, individuals are encouraged to adjust the diet based on their personal needs and results. This includes experimenting with different patterns and incorporating fasting if it suits their lifestyle.
