Slow Carb Diet – Supplement regimen, exercises, and diet have been so famous today among people who want to control their weight and gain weight loss. There are many types available about diet, including slow carb diet, ketogenic diet, and many more.
The slow-carb one is a diet that involves carbohydrates in insufficient intake. Before choosing this diet, the first thing that you need to know is that there are 5 rules you must follow. Those who follow this diet must eat only from the allowed food list for 6 days. Then the last day is a free day when all foods are allowed.
Rules to Follow in Implementing Slow Carb Diet
For many people, slow-carb is one of the most complicated diets to follow. Actually, if you know the rules, you’ll see how simple it is and how easy you can follow the diet. Below are some limitations you must understand before you start implementing this diet.
1. Limit the meals
On all diet days, you must limit the meals. You can only eat up to 4 times a day. Also, you are not allowed to consume refined carbs, high-calorie drinks, and fruits.
2. Prepare the allowed foods.
Only five food groups are privileged to be on your diet menu if you take this diet. They are animal proteins, legumes, vegetables, spices, and fats. Every meal must consist of the first three groups and then small amounts of the other two groups.
3. Do not take the white carbohydrates.
What are these white carbohydrates? They are processed carbohydrates usually made of refined flour. Cereals, bread, and pasta are examples of white carbs. If you want to increase your strength, consuming the white carbs is allowed 30 minutes after finishing your resistance training workout.
But if you really need to lose some weight, avoiding white carbs during the entire diet days is a must.
4. Avoid drinking calories
You must drink lots of water throughout the day to make this slow-carb diet work. Since avoiding sweetened, you can also drink unsweetened tea, calorie-free beverages, and coffee. You should not get calories from the liquids. The only calorie source allowed is nutritious foods instead of drinks.
5. Don’t get bored in eating the same meals again and again.
Even if there are many foods available, only some of them will help you maintain your weight and not gain more. You have the same food groups you can eat. Be creative in mixing and matching those foods to build healthier and safer meals for your body. Repeat them every day.
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6. Stay away from the fruits.
Technically, fruits are part of more balanced diets. But this diet has a unique rule, you should not consume fruits since they will not help you drop your weight.
Fruits contain fructose, sugar content in the fruits that will delay the process of your weight loss program. The fructose in fruits will increase the levels of blood fat and decrease the capacity of fat burning.
If you want to succeed in your diet, follow this slow-carb diet and stick to the rules.
7. Avoid eating fried foods.
During the six diet days a week, you must not consume any fried food. Fried foods usually are cooked with dangerous ingredients for diet, such as bread crumbs. Besides, fried foods also contain high calories but low nutritional value.
8. Do not get dairy during the diet days.
Even dairy products with a low glycemic index, dairy products will raise the insulin levels in your body. This is going to fail your precious slow carb diet. The insulin spike caused by dairy products is the same as the one caused by white bread.
However, cottage cheese gets the privilege. This kind of cheese is safe to be consumed during your diet days. Cottage cheese has protein casein in high levels, and the lactose is lower than the other dairy products’ lactose levels.
9. Enjoy your Sundays
It is not always Sundays; you are allowed to choose a day every week to not follow the rules. You are open to eating whatever you want on that free day. All beverages and foods are allowed. You can enjoy them without feeling afraid of gaining your weight back again.
10. Get the right ingredients.
The five groups of food that are entitled to be consumed during your diet days are including vegetables, legumes, proteins, spices, and fats. Below are some sources of proteins you can consume during the diet days and during the free days:
- Egg whites and whole eggs
- Beef, the one from grass-fed cow
- Chicken thigh or chicken breast
- The unflavored whey protein powder that is lactose-free
Also, there are the legumes that are safe for your six diet days every week:
- Red beans
- Pinto beans
- Black beans
There are many vegetables you can find out there, but the best ones for your slow carb diet are:
- Green beans
- Kimchi and sauerkraut
- Kale, Brussels sprouts, broccoli, and cauliflower
The spices you can use to add more flavor and taste to the slow carb foods are including:
- White truffle sea salt
- Garlic salt
And for the fats, make sure you get them from these sources:
- Dairy-free creamer, about 5 to 10 ml or 1 to 2 teaspoons a day
- Nuts like almonds
- Macadamia or grapeseed oil for the high heat cooking
- Olive oil if you need low heat cooking
The rules may seem complicated. But if you really want to lose some weight, you need to attach to the rules and carefully follow the slow carb diet programs.
Actually, if you keep your eyes on the seventh day when you can eat whatever you desire, this diet will be so fun.
To ease you in following the diet, make a schedule and follow it. Create a menu list for the whole week. Knowing that you are going to enjoy different meals will make you enthusiastic about missing your weight. Ready to start now?