Combining low-carb and slow-digesting, or low-glycemic, carbs can make a great strategy for weight loss. Low-carb diets provide very fast results, but they also have a lot in common with torture when followed for long periods of time. Low-carb cannot work long-term, says "The Abs Diet" author David Zinczenko because you miss crucial vitamins, minerals and nutrients. Side effects of low-carb diets include cloudy thinking, muscle loss, metabolic decline and even malnutrition. By including some low-glycemic carbs in your diet, you can avoid the pitfall of low-carb dieting and still reap the benefits of decreased carbohydrate intake.
Step 1
Eat a breakfast that includes high-quality proteins such as eggs, lean meat or whey protein and low-glycemic carbs. Good examples of slow carbs include whole-wheat toast, fresh berries and other fruits, oatmeal and fresh vegetables. The morning makes an excellent time to eat slow carbs because they provide energy for hours and counter the high cortisol levels that come from seven to eight hours of fasting during sleep, says Shawn Talbott in "The Cortisol Connection."
Step 2
Divide your daily nutrition among five or six smaller meals and/or snacks throughout the day, says Mackie Shilstone in "The Fat Burning Bible." You could simply split your daily carb intake among these meals and snacks by taking in approximately equal amounts of carbs such as brown rice, sweet potatoes or quinoa at each meal. Make sure to get 20 to 30g of protein at each of these meals and snacks to reach a total protein intake of one gram per pound of your body weight, says Zinczenko.
Step 3
Add extra protein and/or healthy fats to meals to help regulate glycemic response. Your body's glycemic response to meals determines whether you will burn fat or store it. In response to high-carb meals, the hormone insulin is secreted from the pancreas. The higher the insulin secretion, the more glucose in the blood gets transformed into fat cells, say "Xtreme Lean" authors Jonathan Lawson and Steve Holman. Lean proteins and healthy fats such as olive oil, fish oil, nuts and seeds help moderate insulin response.
Step 4
Stagger your carbs by alternating between low-carb meals and slow carb meals. For example, if you eat a breakfast relatively high in slow carbs, skip them at the next meal or snack. You could have a protein shake mixed with water as a low-carb snack. "Combat the Fat" author Jeff Anderson suggests carb-staggering because it allows your body to switch into fat burning mode when you forgo carb intake for two to three hours. Then, at lunch, you might have a chicken breast and 1/2 to one cup of brown rice, followed by a low-carb snack in the mid-afternoon.
Step 5
Cycle your carb intake into micro or macro-cycles. Carb-tapering provides one example and means taking in the majority of your carbs in the morning and afternoon. For dinner, you might eat only lean proteins, fresh fibrous vegetables and healthy fats. Cycling carbs over several days can give you a similar effect, says Tom Venuto in "The Holy Grail." For example, you might eat low-carb for one to three days, followed by one to three days of taking in moderate amounts of slow carbs.
Tips and Warnings
- Avoid taking in high-glycemic carbs and saturated fats in large amounts at the same meal. Following a resistance and cardiovascular training program can improve glucose metabolism and burn extra calories for faster weight loss. A moderate amount of high-glycemic carbohydrates (60 to 100g) is beneficial after a resistance training workout.
- Consult your doctor before beginning a low-carb/slow-carb diet.
References
- "The Abs Diet"; David Zinczenko; 2004
- "The Cortisol Connection"; Shawn Talbott; 2002
- "The Fat Burning Bible"; Mackie Shilstone; 2005
- "Xtreme Lean"; Jonathan Lawson and Steve Holman; 2005
- "Combat the Fat"; Jeff Anderson; 2008
- "The Holy Grail"; Tom Venuto; 2010
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