How to Follow a Slow Carb Diet

The slow carb diet is a way of life.

Health experts have discovered that many people are having success on a so-called "slow-carb diet," which is based on eating foods with a low-glycemic index. Foods with a low GI break down glucose in your body slowly, keeping your blood sugar levels constant throughout the day. No more counting calories or carbs on this diet - just follow the rules and try to keep your meals simple.

Difficulty:

Moderately Challenging

Instructions

1. Black beans

   Eat as much as you want of the following foods: proteins (lean meats, poultry, fish, eggs, and cottage cheese); vegetables (except white potatoes); legumes (peas, lentils, beans, and nuts); and healthy fats (fish oil, saturated fat, olive oil and flax seed). Try spreading out your meals, and eating 4-5 smaller meals a day.

2. Avoid eating any white carbohydrates: white bread, white rice, white cereals. Even many whole grain breads and cereals contain high fructose corn syrup, so limit your consumption of those.

3. Avoid eating fruit, unless you're doing so within two hours after a workout. Your body converts fruit to fat if you eat too much of it. Avoid drinking milk, which easily makes your body gain fat, and avoid eating any kind of junk food or sodas. Stick with water, coffee or tea, if you can.

4. Sample meals on this diet might include eggs (or egg whites) with black beans for breakfast, beef with black beans and mixed veggies, tuna salad with olive oil & nuts, turkey burgers, steak with peas, or grilled chicken and white beans mixed in a green salad. Stock up on canned black beans, white beans and frozen vegetables, so you will always have them on hand.

5. Proponents of this diet advise that when you're eating out, the easiest restaurants to find meals consistent with this diet are Mexican. Simply order meals with beef or chicken, and substitute additional black/red beans or vegetables for rice. Beware of fatty or creamy sauces when eating out.

6. Eat anything you like on your cheat day

   An appealing option for the slow-carb diet has been recommended by Tim Ferriss, author of "The Four-Hour Workweek," who successfully lost 20 pounds on this diet. He suggests setting aside one day a week as your cheat day. You can eat everything you're missing - junk food, white carbs, sodas, even candy bars - on your cheat day. By doing this, believe it or not, you increase your fat loss by keeping your metabolic rate high.

Tips & Warnings

• Vegetarians should eat eggs and dairy while on this diet, since getting the right amount of protein is important.

• Take vitamin supplements.

• Exercise, even if it's just a walk. Any diet will make you lose fat faster if you exercise regularly.

Resources

• CarbWire
• Tim Ferriss' Four Hour Work Week