The new Slow Carb rules – what to do – not what to avoid
The slow carb diet is fairly straightforward with it’s rules, and I’m sure we’re all familiar with the 5 principles that are mentioned in the book. With all the tips and advice that has been passed around in the last few months, it’s time for a new set of guidelines, with rules focussed on getting the best results, and achieving success in the most efficient way.
Are you spending all day thinking about the sandwich that you won’t eat? Or perhaps thinking about not drinking milk or soda? Here’s a healthy new way to make things easier.
Here are the established 5 principles behind the slow carb diet that it’s time to forget:
Rule #1: Avoid “white” carbohydrates. Don’t eat bread, pasta, rice (brown or white), grains, potatoes, breaded fried food or dairy on your slow-carb days.
Rule #2: Eat the same few meals over and over again. Meals should include protein, legumes, and non-starchy vegetables; eat as much as you like, 3-4x/day.
Rule #3: Don’t drink calories. Avoid milk (including soy), sweetened soda (no more than 16oz of diet), and fruit juice. One or two glasses of red wine are permitted.
Rule #4: Don’t eat fruit. Tomatoes and avocados are okay (the latter in moderation).
Rule #5: Take one day off per week. Go nuts and eat lots of calories to keep your metabolic rate (thyroid function, conversion of T4 to T3, leptin) up. Do at least five days of rules 1-4 before following rule 5.
These are a great starting point, but we all know that once you start on slow carb, there are many more questions that come along, and pieces of advice that everyone should know about.
So let’s take a look at the new Slow Carb rules:
- Eat 4 meals per day: each with beans/lentils, lean meat protein or eggs (25 grams protein minimum) and green vegetables
- Drink 8 glasses water per day, 4 with lemon juice
- Exercise 2-3 times per week, raising your heart rate doing something that leaves you feeling different afterwards in your body (energy/focus/sweat/fatigue) – Most likely this is 10-30mins each time for most people and most activities.
- Drink tea, coffee, water, all without sweeteners (natural or artificial), some with cinnamon
- Eat meal 1 within 30 minutes of waking up
- Have an overload day once a week that starts at lunchtime and goes until bed and includes fatty and starchy foods, plus some alcohol
- Take supplements to enhance fat loss and support your body: Green Tea Extract*, Alpha Lipoic Acid*, Aged Garlic*, Policosanol*, B Complex, Vitamin C, Calcium/Magnesium, ChromeMate* and take 1 day off the starred items each week 3 days after overload day, 1 week off per 2 months
- Get adequate sleep - between 7 and 9 hours every night
So how are these different? They give you solid guidelines on what to do, not what you can’t do. Focus on what you will do, and not what you won’t and you will find things a lot easier. This principle applies to anything in life. Think about being safe, not avoiding danger, think about being happy, not avoiding unhappiness.
The key to these rules is in what’s not mentioned. Unless it falls under these rules, then it’s out. For example, ‘Can I eat fruit?’ is simply answered by checking the list and seeing that you need to eat 4 meals per day, with beans, protein and vegetables. ‘Can I snack’ is answered by the same point.
‘What about protein drinks?’ is answered by point number 4. And a pair of questions; ‘Do I have to exercise?’ and ‘Is 5 days at the gym too much?’ are both answered by point number 3.
Of course, there will always be extra tips to making the most of your lifestyle, but following these new slow carb diet rules will get you on the right track, and help you stay there.
Do you have a good ‘to follow’ rule about slow carb? Share it with us all!
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