How do you go off slow carb??

This post is based on a very simple question. One that I get asked quite often, and one that came to me when I first read the book. If slow carb works so well, then what do you do when you reach your goal? I’ve taken a close look at this, because it’s not at all clear, when you get started, where it’s all heading. That’s something I’d like to help you with.

This isn’t the simplest thing to get figured out, mainly because there’s basically no mention of it in the book.

In fact, what’s mentioned in the book, and what you find if you look elsewhere for more details on how Tim approaches his nutrition on a day to day basis, is that if he’s not actively running an experiment on himself, he’s most likely oscillating between slow carb and low carb. Low carb because he eats out so much, and slow carb when he’s home and has beans on hand.

With this in mind though, the question begs to be asked – How does an average person like you or me figure out what we can eat in the future, that will support a healthy weight, and not lead to future weight gain?

The simple answer is, of course, experimenting. But that doesn’t really help you out too much, and that’s why I don’t like leaving it there.

My concept of a successful future is one where your routine is still quite effortless to follow, so I absolutely rule out counting calories every day, or living by strict standards of meal sizes.

So that leads me to trying to work out what else could be included, without resulting in fat gain in a big way. Some oscillation between a slightly lower fat level and a slightly higher fat level is to be expected in normal day to day life, but the oscillation should only be around 5 pounds (or 2 kgs).

But what’s the best way to approach going for fat loss to weight maintenance? It opens up the options considerably, in my mind. That said, there’s a lot of different approaches you could use.

Some examples you might try include:

  • Lower GI foods
  • Testing out some low starch vegetables
  • Including occasional ‘cheat’ meals instead of slow carb meals
  • Using a Wednesday night mini-cheat evening as well as cheat day
  • Switching to low carb foods
  • Switching to paleo diet

There are other ways, of course, but these are some of the best options, to test what works for you. My recommendation is that you don’t return to old eating habits and expect anything different than last time. If it was those eating habits that got you to the place where you started your fat loss journey, the chances are that those habits, and those foods will get you there again. So try to look at life and lifestyle in a different perspective – and be happy that you’ve had that experience, but are now past it. Focus on more variety in your diet, but being mindful of blood sugar and insulin, and keeping treats and cheats to one or two days per week, to keep things easy.

My suggestion is to pick one option only, and try that out for at least 2 weeks. Continue measuring and weighing, like you have while losing, and you’ll be able to see if there’s any negative effect.

You might be inspired to learn about other healthy eating options, but try not to be lulled by mass media hype or the latest fad diets. The important thing is to take a healthy approach to the future, and depending on your preferences and priorities, you might find one or two things that really work well for you. For me, for example, I like to include some natural yogurt with berries and nuts from time to time, and it doesn’t affect my weight substantially.

Remember too that you can always go to a slow carb week if your experiment sends your weight a little higher than you’d like. If you keep a close eye from week to week, then you’ll never find yourself in a position where it takes 3 months to get to your ideal weight.

There’s an important difference in you, now that you’ve reached your goal – you’ve come through a tough challenge, found what works, and you’re in a new place. That’s important to remember, because sometimes experiments can result in your weight fluctuating more than you’d like. And you need to keep in mind that it’s not slow carb that’s letting you down. It’s easy to forget how many modifications you’ve made to slow carb, and then start to see results drying up, and wonder if it’s a short lived effect. Remember where you are compared to a regular slow carb diet, and you should be able to get a feel for how much you can vary slow carb before it makes your weight go up, rather than stay level.

Always listen to your hunger levels, because the odds are that they can help guide you better than you might imagine. Especially after doing slow carb, your sense of hunger will probably be more attuned to reality, compared to someone who is spiking their insulin with junk food, and is affected by obesogens.

The process of finding a future that works can be a complicated one, and every body is different. So take a careful approach with yourself, and don’t expect perfection, or extraordinary things when you’re doing this at first. This is a topic that many people wonder about, and find challenging, which is why I included a whole module about it in my 6 module video course, Complete Bodyfat Control. That course gives you a complete start to finish lifestyle to follow, from weight loss to healthy weight maintenance, but also gives you a lot more foundational knowledge than I can summarize here. The effect is to give you more power to make great choices, even in the future when you’re not following slow carb every single day. You can learn more about Complete Bodyfat Control and watch the first module free by clicking here.

Let me know how you’ve gone from losing weight to maintaining your weight – do you have any tips and tricks? Share them below in the comments!

You might be interested in reading these too:

  1. Can slow carb get you below 10% bodyfat? This is a controversial question, for a few reasons. But that's not going to stop me writing this article. I am taking a very hard look at the slow carb diet, for one...
  2. Do Women actually lose weight on slow carb? This is a question that's come through to us, loud and clear, from many, many people. It's time to finally talk about this, in the open, so that no one feels guilty anymore,...
  3. [VIDEO] Slow carb simplicity – Get it in one video Here's a question for you. Do you understand slow carb? Really get how the food works to help you lose fat, or what changes happen in your body? Are you a bit confused...

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10 Responses to How do you go off slow carb??

  • Graham says:

    We do Paleo and will for life. There’s no sense in trying to go back to some version of the diet that got you fat! In maintenance mode, we’ve figured out that we (my wife and I) can handle about 2-3 cheat meals per week and 1-2 “cheat snacks” per week.

    We keep the snacks close to the cheat meals, and the meals separated as far from each other as we can. So, breakfast on Saturday, dinner on tuesday.

    • Luke says:

      Hey Graham,
      This sounds like a very reasonable way to live! Some very enjoyable meals peppered amongst a majority of healthy eating. Sounds easy to follow, relaxing and good for long term health!

    • Mimi says:

      I have just found out about the paleo diet as mentioned above which seems to have a few more ingredients thatn the the slow carb diet. Which one has more advantages?

      • Luke says:

        Hey Mimi,

        There’s pros and cons to each. In my program, Complete Bodyfat Control, we go through lots of knowledge, and then one of the ongoing options is the Paleo diet, because it works around healthy hormone principles. It has different foods, a little more variety, but you need to pay a bit more attention to portion, because nuts and seeds pack a lot of calories in a small space! I think one isn’t necessarily better than the other, but will suit different people.

        All the best,

  • henry says:

    chick peas arn’t in the list that i can eat,are they?

    • Luke says:

      Hey Henry,
      Chick peas are a little different in nutrition to other legumes, however they’re not a terrible choice. Just don’t rely on them daily.
      All the best,

  • henry says:

    slow carb diet worked great on the first week,however,i started to have cravings recently,even i have a 10 ounce steak and half cup of pinto for lunch,what can i do?

  • Hi Luke,
    For me personally, the SCD has helped me get rid of my acid reflux, boosted my energy and helped me lose some body fat. I’ve tried other healthy eating options, like being a vegetarian, and I felt worse not better.

    So I plan on following this way of eating for life. And I’m glad you put together a bodyfat control program. I’ll be checking that out.


    • Luke says:

      Hey Michelle, that’s awesome!!
      I’m so pleased when I hear about someone who’s had so many benefits from making this adjustment in lifestyle.

      All the best,

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