6. 30 grams of protein within 30 minutes
Another fundamental principle of the Slow Carb Diet is the recommendation to consume 30 grams of protein within 30 minutes of waking up.
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.
Psychological commitment and routine building. Starting the day with a disciplined, healthy choice can set a positive tone, reinforcing commitment to other healthy behaviors. It's a form of what psychologists call a "keystone habit," a habit that can trigger widespread change in different behaviors.
Practical Implementation
For practical implementation, the portion of the Everyoung Health Method that deals with the Slow Carb Diet suggests foods rich in protein to meet the 30-gram requirement.
- 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
The recommendation to consume 30 grams of protein within 30 minutes of waking up is not arbitrary. Still, it is based on its potential to stabilize blood sugar levels, reduce appetite, increase calorie burning through the thermic effect of food, and support muscle health. By implementing this practice, individuals following the Slow Carb Diet may find it easier to manage weight and maintain higher energy levels throughout the day. This approach exemplifies how understanding and leveraging biological and psychological principles can enhance the effectiveness of a diet plan.
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