Slow carb and intermittent fasting

With a lot of coverage in the media, intermittent fasting is the new weight loss tactic everyone is talking about. But what about slow carb? How do they compare? Can you use them together? Get the info you need to accelerate your weight loss right here.

Intermittent fasting sounds a little bit like a fad, but as it turns out there is a lot of science behind it. Though some people doubt it’s effectiveness, or push it aside as a crazy fad, results are speaking for themselves.

What about breakfast?

Briefly, it’s important to understand that breakfast was set as the most important meal of the day, because it was found that insulin sensitivity was highest in the morning. This makes sense therefore, to eat a big meal. What isn’t revealed with this logic is that insulin sensitivity increases the longer you fast (you already fast overnight every day), and therefore your muscles tend to take in more energy after a longer fast.

What about starvation mode? Losing muscle?

This is a great question. Starvation mode is a real thing, and it leads to the muscle tissue itself being used for energy – not a good thing.

But starvation mode in the body kicks in after around 3 days – 72 hours. Not 12 or 24 hours.

Intermittent Fasting and health

If your primary goal is weight loss, then intermittent fasting will likely get you there faster. But, along for the ride you’ll get other health benefits too. Intermittent fasting may also give you better insulin sensitivity (reversing a pre-diabetes journey), and help with cell autophagy – the process where cells regenerate and get rid of waste. This is all good news, and it doesn’t stop there. After 16-18 hours of fasting, the body starts pumping out growth hormone, which is responsible for lean muscle growth and fat burning.

What about slow carb and intermittent fasting then?

Slow carb is all about controlling insulin, leveling blood sugar, and allowing the fat cells to eject their contents and for this to be used as energy.

The great news is that intermittent fasting facilitates the exact same process, meaning they are 100% compatible with each other. The only modification is to the 30g of protein within 30 mins of waking up rule that slow carb maintains. While this is an excellent rule to follow when eating meals all day, it can be discarded when fasting through the morning.

I recommend taking the following approach:

  • Have your last slow carb meal around 8pm
  • Get up and have a cup of water, with fish oil and vitamin B supplements
  • Get going for your day
  • Include water and black coffee through the morning
  • Have a slow carb meal around 12.30pm
  • Have another meal around 3pm
  • Have dinner around 6pm
  • Have you final meal around 8pm
You might find that you prefer 3 meals, or you might adjust to suit your needs.
The key things to make sure you’re covering:
  1. At least 16 hours of fasting
  2. Eating around 6 hours after getting up is easiest
  3. Set an alarm for stopping eating in the evening
After 2 weeks of this regime, see how you’re doing. The first week might be a little challenging, but if you’ve been doing slow carb for a month or longer, it’s not likely to be too difficult.
Once you’re used to this routine, stretch some days out so that you start eating around 2pm, resulting in an 18 hour fast. Ultimately, you want to be getting between 15-20 hours of fasting each day.
It’s a simple routine to follow, and can be incredibly powerful for getting great weight loss results. Intermittent fasting preserves lean muscle tissue while burning body fat for energy, which makes it a perfect complement to slow carb.

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  3. The easiest way to eat slow carb, that you’ve never heard of (aka the best slow carb breakfast) Warning: If you've been eating a slow carb breakfast and meals through the day for more than 6 months, this post might get you frustrated. Chances are, if you have been eating slow...

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26 Responses to Slow carb and intermittent fasting

  • Drew says:

    Why not shift the meals to the left? I wake up at 4am and have breakfast, a protein shake after my workout at 700am, a meal at 0930 and my last meal at 12pm. I fast from 12pm to 4am (16 hours), any thoughts on this?

    • Luke Starbuck says:

      Drew this is definitely a good option – total time is the key. For many people however, stopping food intake midway through the day is almost impossible. If it works for you, then all the best with it!

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