Slow Carb Diet - a 30-day trial
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The Slow Carb Diet, popularized by Tim Ferriss in his "4-Hour Body" book. Presented at the Quantified Self Conference in San Francisco, October 11, 2013. More at http://wiki.dandascalescu.com/reviews/fitness/slow_carb_diet
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Slow Carb Diet - a 30-day trial
- 1. Slow Carb Diet What did I do? bit.ly/QSSCD Dan Dascalescu ddascalescu AT gmail
- 2. Why I did it
- 3. What I’ve tried & didn’t work
- 4. What I’ve tried & didn’t work But the problem was…
- 5. What worked But the problem was…
- 6. 2 hours / day 90 days
- 7. For the past 5 years… 18%-21% body fat
- 8. The Slow Carb Diet
- 9. * 5 basic rules “If in doubt, don’t eat it”
- 10. 1. Avoid “white” carbohydrates Prohibited: All bread Rice (including brown) Cereal Potatoes Pasta Tortillas Fried food with breading
- 11. 2. Repeat the same meals
- 12. Proteins Breakfast: 30g protein 30 minutes from wakeup Allowed: Eggs Chicken breast or thigh; turkey Beef (preferably grass-fed), pork Fish Other meats
- 13. Legumes Best pick: lentils No gas, unlike some beans Better taste
- 14. Vegetables Allowed: Spinach Mixed veggies Sauerkraut, kimchee Broccoli Asparagus Peas Green beans
- 15. 3. Don’t drink calories Prohibited: Milk Soft drinks Fruit juice Soy milk
- 16. 4. Don’t eat fruit Allowed: Tomatoes Avocados – only one cup/day
- 17. 5. Cheat day! It’s mandatory Must spike caloric intake
- 18. 5’. Sleep 8h+/night Not mentioned in the book But critical http://science.howstuffworks.com/life/sleep-obesity.htm
- 19. What I learned Four weeks in so far (2013-Oct-10) No significant body composition changes Let’s look at the data…
- 20. Initial weight drop, then ~plateau 154.0 153.0 152.0 151.0 150.0 149.0 148.0 147.0 13/Oct 8/Oct 3/Oct 28/Sep 23/Sep 18/Sep 13/Sep 8/Sep 3/Sep 146.0
- 21. Four weeks in – no result Body fat, measured with OMRON 516-B scale 24.0% 23.0% 22.0% 21.0% 20.0% 19.0% 18.0% 17.0% 13/Oct 8/Oct 3/Oct 28/Sep 23/Sep 18/Sep 13/Sep 8/Sep 3/Sep 16.0%
- 22. My foods spreadsheet Trader Joe’s focus Full spreadsheet at bit.ly/QSSCD
- 23. Critique your diet 4hbtalk.com, in “Subtracting fat” 4hourpeople.com
- 24. It’s boring but you can do it
- 25. Water Drink more than 2 liters per day Add a dash of 15-cal lemonade But beware of aspartame
- 26. Logistics Cost: lower Prep time: low Microwave OK Canned foods OK
- 27. Concerns High cholesterol High sodium How many calories? Imprecision (e.g. max cottage cheese or peas amount)
- 28. Do different next time Get quality sleep (~8h/night) Use the “PAGG” supplement stack Use DEXA or BodPod not my OMRON body fat scale Eat more calories
- 29. Stick with it 4-6 weeks until results for some people No known explanation This is a work in progress Must fix sleep before further conclusions
Notes de l'éditeur
- TODO:https://forum.quantifiedself.com/thread-the-effect-of-diet-on-energy-focus
- Why I did it:Want to look like this, or this?I’m an entrepreneur and don’t have much time
- Takes time but you learn something useful – self defense, instead of, say, pointless running
- Passive device, doesn’t take much time, but didn’t work very well, either
- P90X just takes a lot of time
- FIVE YEARSIs how much time passed since I last lost fat significantlyBut that provided a good baseline without much fluctuation
- SCD can be summarized as the elimination of starches and anything sweet (including fruit and all artificial sweeteners), and a strong preference for lean protein, legumes and vegetables.
- Many diets are too complicated, and require careful calorie and portion control, which leads to non-compliance.SCD is simple.
- Prohibited: all bread, rice (including brown), cereal, potatoes, pasta, tortillas, and fried food with breading.
- SCD is made to be practical, not fun. It can get boring to eat the same meals over and over, but I found it liberating – the fewer choices I had to make, the better.Canned foods are fine. Eat four times a day.
- Get at least 20g of protein / meal, no matter what.*Eggs*Chicken breast or thigh*Beef (preferably grass-fed)*FishPork
- *Lentils (also called "dal" or "daal")*Black beansPinto beansRed beansSoybeans
- VEGETABLES*Spinach - incredible for body recomposition.*Mixed vegetables (including broccoli, cauliflower, or any other cruciferous vegetables)*Sauerkraut, kimchee (full explanation of these later in "Damage Control")AsparagusPeasBroccoliGreen beans
- Don’t drink milk, soft drinks, or fruit juice. Cottage cheese is the only allowed dairy.Limit diet soft drinks to 16oz/day.Butter is fine, as long as it has no other ingredients than salt.Avoid soy milk and soy isolate supplements.
- Except tomatoes and avocados, and the latter only one cup/meal per day.Humans don’t need fruit, which contains sucrose. You only need the Vitamin C, which can be taken as a supplement.
- MANDATORY - Dramatically spiking caloric intake in this way once per week increases fat-loss by ensuring that your metabolic rate doesn't downshift from extended caloric restriction.
- Sleep and stress are the top factors cited by 4HB forum users as preventing body recompositionSee http://science.howstuffworks.com/life/sleep-obesity.htm – sleep regulates leptin and ghrelin, which control calorie burn and fat depositing
- I had followed the diet religiously
- Drop occurred after a vacation, but then for ~3 weeks, weight stayed within 1lbThere appears to be some hope at the end, we’ll see about that
- Body fat was within measurement error at all timesHowever, Tim advises against using electric impedance body fat scales
- I never ate beans in my lifeI actually hate beans!Salsa, mustards, condiments – anything becomes edible!
- Tim is big on not counting calories, but also advises to eat more than usual. How much more, exactly?
- Sleep is the big factor not mentioned in the book, that forum participants indicate as the #1 reason for lack of progressPAGG stands for Policosanol, Alpha-lipoic acid, Green tea flavanols, Garlic extractPolicosanol - an extract of plant waxes, often sugar cane. Increases fat loss when combined with AGG.Alpha-lipoic acid (ALA) is a potent antioxidant and free radical scavengerEpigallocatechingallate (EGCG) is a catechin and flavanol found in green teas. Appears to increase programmed cell death (apoptosis) in mature fat cells. This means that these hard-to-kill bastards commit suicide. The ease with which people regain fat is due to a certain “fat memory” (the size of fat cells decreases, but not the number), which makes EGCG a fascinating candidate for preventing the horrible rebounding most dieters experience.Garlic extract (Allicin) – inhibits fat regain
- Use the same body fat scale