Slow Carb Diet as part of the EHM

Time-Restricted Feeding (TRF)

• Primary focus. TRF centers on the timing of eating. The core principle is that eating all meals within a specific time window (commonly 8-10 hours) each day aligns better with circadian rhythms and can improve health outcomes.
• Food choice flexibility. Unlike the Carb Diet, TRF does not specify which foods to eat but focuses on when you eat them.

Ketogenic diet

• Primary focus. This diet emphasizes a high-fat, adequate-protein, and low-carbohydrate intake to induce ketosis, a metabolic state in which the body uses fat as the primary energy source instead of carbohydrates.
• Food Restrictions. Deficient carb intake (typically less than 50 grams per day) is more restrictive in carbohydrate intake than the Slow Carb Diet.

Mediterranean diet

• Primary Focus. This diet is rich in fruits, vegetables, whole grains, olive oil, and fish. It's known for its cardiovascular benefits and a balanced approach to macronutrients.
• Food Varieties. It includes a wider variety of foods than the Slow Carb Diet, particularly with the inclusion of fruits and a moderate intake of carbohydrates.

Implementation and Benefits

Features of the Slow Carb Diet

• Introduction of the Cheat Day. Including a cheat day once a week can prevent the metabolic slowdown associated with continuous calorie restriction, making the diet more sustainable over the long term. It also helps maintain motivation and psychological well-being, as it allows indulgence, reducing feelings of deprivation.
• Repetitive meals. While repetitive meals might seem monotonous, they simplify decision-making around food, reducing the cognitive load and making it easier to stick to the diet. This approach can be especially beneficial for people who struggle with daily food choices and dietary planning.
• Cautions. As noted, individuals with certain health conditions, such as kidney problems or gout, should approach high-protein diets cautiously. It's essential to consult healthcare providers to tailor the diet to personal health needs and conditions.

Understanding "No Liquid Carbs"

Drinks to Avoid

• Soda (regular and diet). Regular sodas are high in sugar, leading to quick insulin spikes. Although diet sodas are low in calories, Ferriss advises against them because artificial sweeteners can still trigger insulin responses and potentially disrupt gut microbiota.
• Fruit juices. Even natural fruit juices should be avoided because they are high in fructose, a type of sugar that can lead to fat gain and has other adverse metabolic effects when consumed in excess without the fiber found in whole fruits.
• Sports drinks are often marketed as health beverages, but they can contain high levels of sugar and are only really necessary for endurance athletes who need to replace glycogen stores during prolonged activities.
• Sweetened teas and coffee drinks. Beverages like sweetened iced teas or coffee drinks (e.g., lattes, mochas) that include syrups or sugars significantly contribute to liquid carbohydrate intake.

Acceptable Drinks

• Water. Water is the best choice for staying hydrated without consuming calories or carbohydrates.
• Unsweetened coffee and tea. Both beverages are allowed and can be beneficial. Coffee and tea contain antioxidants and have minimal calories when consumed without added sugars or milk.
• Mineral water. This can be a flavorful alternative to plain water, offering some variety without added sugars.
• Low-sugar alcoholic drinks. Certain alcoholic beverages, such as dry wines and spirits (e.g., vodka, tequila) mixed with calorie-free mixers like soda water, are permitted in moderation. If one chooses to drink alcohol, opting for those with lower sugar content is preferable.

Physiological rationale 

Understanding "No White Foods"

White foods to avoid

• White bread. Made from refined wheat flour, white bread is low in fiber and nutrients, causing quick increases in blood sugar.
• White rice. Like white bread, white rice has removed its outer bran and germ, reducing its fiber content and causing it to digest quickly and spike blood sugar levels.
• White pasta. Regular pasta is typically made from refined flour and can contribute to rapid glucose spikes like white bread and rice.
• White potatoes. While not as heavily processed, white potatoes have a high glycemic index and can lead to quick rises in blood sugar levels.
• White sugar (including corn syrup and other sweeteners). These are highly refined and provide rapid energy with little nutritional benefit, contributing to weight gain and metabolic disturbances.

Acceptable alternatives

• Legumes. Beans (black, pinto, red), lentils, and chickpeas are excellent sources of protein and fiber, digest slowly, and help maintain stable blood sugar levels.
• Whole grains (limited). Although the Slow Carb Diet generally restricts grains, if they are to be included, whole grains like quinoa, barley, or bulgur are preferred over refined white grains.
• Colored vegetables. Instead of white potatoes, choose colorful vegetables like sweet potatoes, carrots, and other root vegetables that are higher in nutrients and fiber.
• Lean proteins. Instead of breaded and fried meats (which often involve white flour), stick to lean protein sources such as chicken breast, fish, eggs, and grass-fed beef.
• Nuts and seeds. These are good healthy fats and protein sources and do not fall under the "white food" category unless heavily processed.

Benefits

Understanding "No Fruit, No Fructose"

Foods to avoid

Acceptable foods

• Vegetables. Most non-starchy vegetables are low in fructose and are encouraged in the diet. Examples include spinach, kale, broccoli, cauliflower, and other leafy greens. These provide essential nutrients and fiber without the adverse effects of fructose.
• Proteins. Meat, fish, eggs, and poultry are staples of the Slow Carb Diet, providing essential amino acids and fats with minimal impact on blood sugar.
• Legumes. Beans, lentils, and other legumes are excellent sources of fiber and protein and are preferred over fruits for carbohydrate intake in this diet.
• Tomatoes and Avocados. Though technically fruits, these are exceptions in some low-carb diets, including the Slow Carb Diet, because they are low in fructose and high in other nutrients like lycopene and healthy fats.

Rationale and benefits

Cheat Day explained

• Psychological relief. Dieting can be mentally taxing. A cheat day helps alleviate the psychological burden of continuous restriction, reducing feelings of deprivation and potentially increasing overall adherence to the diet.
• Metabolic boost. Regular, significant caloric intake can help maintain metabolic rate. The sudden increase in calorie intake once a week can help prevent the body from adapting to a lower caloric baseline and thus slowing down the metabolism, a common issue in prolonged dieting.
• Leptin regulation. Leptin is a hormone involved in hunger and energy balance. Its levels decrease with prolonged calorie restriction, potentially slowing fat loss. A high-calorie day can temporarily boost leptin levels, potentially enhancing fat loss in the subsequent days.
• Social and cultural flexibility. A designated cheat day allows individuals to participate in social events, meals with friends, or family gatherings without breaking their diet regimen.

Implementation of Cheat Day

• Breakfast: Pancakes with syrup, bacon, and eggs.
• Lunch: Pizza, pasta with cream sauce, or a cheeseburger with fries. Dinner: Steak mashed potatoes and dessert like ice cream or cake.
• Snacks: Chips, cookies, or other typically "forbidden" treats.
• Beverages: Soda, fruit juices, or alcoholic drinks like beer and cocktails.

Why not spread cheat moments throughout the week?

• Insulin sensitivity. Constantly introducing high-glycemic foods (even in small amounts) throughout the week could continually spike insulin levels, which may counteract the benefits of insulin control established by the diet.
• Psychological impact. Small daily cheats might reduce the psychological effect of looking forward to a cheat day, which can be a significant motivational tool.
• Dietary adherence. Having six strict days followed by one relaxed day helps establish a routine and discipline, making it easier to stick to the diet long-term.
• Metabolic response. The sharp contrast in calorie intake on a single day, as opposed to smaller, more frequent spikes, may have a more pronounced effect on metabolic rate and hormone levels.

Biological and psychological mechanisms

• Stabilizing blood sugar. Consuming a high-protein breakfast helps stabilize blood sugar levels throughout the morning. Protein has a minimal impact on insulin compared to carbohydrates, particularly refined carbs. By avoiding an early morning spike in blood sugar, you prevent the subsequent crash and the cravings or fatigue that can follow. Stable blood sugar levels are crucial for maintaining energy and preventing overeating later in the day.
• Satiety and reduction of appetite. Protein is highly satiating. It helps you feel full longer than carbohydrates or fats, partly due to its effects on various hunger hormones. For example, protein intake stimulates the production of hormones like peptide YY and GLP-1, signaling satiety to the brain. It also decreases levels of the hunger hormone ghrelin. This reduction in appetite can help reduce overall caloric intake throughout the day, which is beneficial for weight loss.
• Thermic effect of food (TEF). Protein has a higher thermic effect than carbs or fats, meaning more energy (calories) is required to digest, absorb, and process protein. This increase in metabolic rate after protein ingestion can help boost calorie burn throughout the day.
• Muscle maintenance and growth. Consuming protein shortly after waking up can also contribute to muscle maintenance and growth, mainly if you're in regular strength training. Muscles are partly composed of protein, and feeding your muscles after the overnight fasting period helps prevent muscle breakdown and supports recovery and growth.

Practical Implementation

• Eggs. About 4-5 whole eggs provide roughly 30 grams of protein. Protein shakes. Whey protein or other protein powders can efficiently and quickly consume 30 grams.
• Meat. Options like chicken breast, ground turkey, or beef. Approximately 100 grams of these meats typically contain about 30 grams of protein.
• Cottage cheese. Around one cup of cottage cheese contains nearly 30 grams of protein and can be a good breakfast choice.

Key ideas