These are my notes/summary on the Slow Carb Diet. I highly recommend you try this out for just 2 weeks and notice the difference for yourself!

Rule #1: Avoid white carbs. All breads, rice (including brown rice), cereal, potatoes, pasta, tortillas, and fried food with breading.

All breads, rice (including brown rice), cereal, potatoes, pasta, tortillas, and fried food with breading. Rule #2: Eat the same few meals over and over again. Have your first meal within an hour of waking up (within 30 mins is better). Have four meals, approximately four hours apart. Mix and match from the following list, constructing each meal with one pick from each of the three groups. Starred choices produce the fastest fat-loss:

Have your first meal within an hour of waking up (within 30 mins is better). Have four meals, approximately four hours apart. Mix and match from the following list, constructing each meal with one pick from each of the three groups. Starred choices produce the fastest fat-loss: Proteins



*Egg whites with 1– 2 whole eggs for flavor (or, if organic, 2– 5 whole eggs, including yolks)





*Chicken breast or thigh





*Beef (preferably grass-fed)





*Fish





Pork



Legumes



*Lentils (also called “dal” or “daal”)





*Black beans





Pinto beans





Red beans





Soybeans



Vegetables



*Spinach





*Mixed vegetables (including broccoli, cauliflower, or any other cruciferous vegetables)





*Sauerkraut, kimchee





Asparagus





Peas





Broccoli





Green beans

Rule #3: Don’t drink calories . Drink massive quantities of water and as much unsweetened tea, coffee (with no more than two tablespoons of cream; I suggest using cinnamon instead), or other no-calorie/ low-calorie beverages as you like. Do not drink milk (including soy milk), normal soft drinks, or fruit juice. Limit diet soft drinks to no more than 16 ounces per day if you can, as the aspartame can stimulate weight gain. Only form of alcohol that's allowed is up to two glasses of dry red wine per night, no more.

. Drink massive quantities of water and as much unsweetened tea, coffee (with no more than two tablespoons of cream; I suggest using cinnamon instead), or other no-calorie/ low-calorie beverages as you like. Do not drink milk (including soy milk), normal soft drinks, or fruit juice. Limit diet soft drinks to no more than 16 ounces per day if you can, as the aspartame can stimulate weight gain. Only form of alcohol that's allowed is up to two glasses of dry red wine per night, no more. Rule #4: Don’t eat fruit. Tomatoes and avocados are the only exception. And the latter should be eaten in moderation.

Tomatoes and avocados are the only exception. And the latter should be eaten in moderation. Rule #5: Take one day off per week. Saturday usually works best.

General Q&A. Some notes:

Keep a notepad and note all the urges. Defer them to Saturday.

Focus on getting good amounts of Potassium, Magnesium and Calcium.

Need something to flavor your coffee? If you must, use cream (not milk), but no more than two tablespoons. Also, it's not that hard to just start liking black coffee. First remove the sugar (go for cappucinos), then remove the milk!

Expect massive weight fluctuations after the cheat day. But that’s fine. It’ll disappear in 48 hours.

Spices and herbs, but not cream based sauces. Montreal steak rub, thick salsa without sugar added, garlic salt, white truffle sea salt (combine this with tarragon on eggs), Thai chili paste (srichacha). For salad dressing , a few drops of a nonsugar sweetener like stevia mixed with vinegar and mustard will give you a dressing to satisfy any sweet tooth. My preference, and my go-to restaurant salad dressing, is simply balsamic vinegar and olive oil.

On diet days, stick to dry wines, “dry” being defined as less than 1.4% residual sugar. The driest red varietals are Pinot Noir, Cabernet Sauvignon, and Merlot.

If you gain too much or plateau and get nervous, eat a good high-protein meal for breakfast on your off day and then binge from lunch to dinner, which is what I now do most of the time.

No matter what, throw out all bad food before the next morning. If there is bad food in your house, you will eventually eat it before your “off” day.

If you’re airport-hopping and cannot find a Mexican restaurant or grill , grab a bag of raw almonds or walnuts at a kiosk and commit to consuming no starch for the remainder of your travel time. There are enough calories in that single bag to give you two to three small “meals” and get you through a full 12 hours. Most airports also have chicken salads (omit dressings besides olive oil or vinegar) that you can combine with the nuts. If it comes down to it, choose mild hunger instead of deviation. If you always eat on the clock, perhaps it’s been a few years since you’ve felt real hunger.

Common mistakes:

Not eating within one hour of waking, preferably within 30 minutes

Not eating enough protein. For breakfast, First choice: down two to three whole eggs at breakfast. Second choice: if that’s impossible to stomach, add other protein-rich whole foods, such as turkey bacon, organic bacon, organic sausages, or cottage cheese. Third choice: have a 30-gram protein shake with ice and water.

Not drinking enough water

Believing you’ll cook!

Overeating Domino Foods: Nuts, Chickpeas, hummus, peanuts, macadamias, almonds. Don’t eat anything that requires self control.

Over-consuming artificial sweeteners. They stall fat loss.

Hitting the cardio too often. If you start losing muscle, it’ll lower your basal metabolic rate and that will stall fat loss.

How to Binge:

Minimize the release of insulin, a storage hormone: Ensure that your first meal of the day is not a binge meal, Consider a small quantity of fructose in grapefruit juice before the second meal.

Increase the speed of gastric emptying. Caffeine helps.

Engage in brief muscular contraction throughout the binge:

Air squats, Wall presses, Chest pulls with an elastic band.



60-120 seconds total of air squats and wall tricep extensions immediately prior to eating main courses. Another set 60-90 seconds long approximately 1.5 hours after eating.

Balance bacteria for fat loss: Get off the Splenda, Go fermented and consider probiotics and prebiotics.

Advanced stuff:

There are two types of fat: White Adipose Tissue (WAT) and Brown Adipose Tissue (BAT). BAT is fat-burning fat. Cold stimulates BAT to burn fat and glucose as heat. It’s found in neck and upper chest areas.