The slow-carbs diet is gaining popularity, thanks to Tim Ferriss' new book, "The 4-Hour Body." Ferriss claims that a high-protein diet that includes low-glycemic, high-fiber carbohydrates, such as vegetables and legumes, can help you lose up to 20 lbs in 30 days following a slow-carb eating plan. There are differences between Ferriss' plan and a traditional slow-carb diet -- Ferriss recommends that you have a "cheat" day once a week, allowing you to spike your caloric intake and improving thyroid hormone output. Your thyroid regulates metabolism. However, a traditional slow-carb diet is based on the idea of eating low on the glycemic index, and doesn't involve cheat days, ice packs or air squats.
The Glycemic Index
A slow-carb diet is based on eating foods low on the glycemic index, orGI. The GI measures how quickly a carbohydrate can raise your glucose level. Foods are ranked on a scale of 1 to 100, in comparison to glucose, which is arbitrarily scored a perfect 100. The higher the score, the greater impact a food has on your blood sugar level. Foods low on the GI are often high in fiber, fat or protein because these nutrients slow digestion and the conversion of food into glucose. Using the glycemic index as a weight-loss tool is not new -- the South Beach, Zone, Nutrisystem and Atkins diet all encourage dieters to choose low-GI carbs.
The Slow Carb Food Pyramid
According to Dr. David S. Ludwig, a slow-carb diet may be easier to follow than a low-carb or low-calorie diet. Ludwig created a slow-carb food pyramid to help dieters know which foods to choose. As with many low-carb diets, you don't need to count calories if you're eating the "right" foods. The base of the pyramid, meaning the majority of your calories, should come from vegetables, fruits and unsaturated vegetable oils. The next layer is lean proteins, which include low-fat dairy, poultry, seafood, nuts and lean cuts of beef and pork. Whole grains make up the third level, and at the top of the pyramid -- foods that should be used sparingly -- are refined grains, starchy vegetables and sugars.
The Difference Between Low-Carb and Slow-Carb
A low-carb diet limits all carbohydrates for weight loss, then gradually allows more carb consumption to slow weight loss. According to the Atkins diet, cutting carbohydrates leads to weight loss because it forces your body to burn fat, instead of glucose, for fuel, turning your body into "a fat-burning machine." Low-carb diets may be too restrictive, limiting fiber and essential nutrients. Slow-carb diets don't limit your over-all carb intake -- they just limit high-GI carbs that can be quickly converted to glucose and spike your blood sugar. Slow-carb diets aim to get the lowest glycemic load possible, but don't restrict total carb consumption.
Following a Slow Carb Diet
On a slow-carb diet, every meal should include low-GI carbs. Try to start your day off with a whole-grain cereal such as oatmeal or stone-ground multi-grain bread. Legumes should be eaten often, as should sweet potatoes, brown rice, and fruits -- very different from a low-carb diet. Aim to eat eight to nine servings of vegetables and fruits, as well as two to three servings of low-fat dairy daily. Both slow-carb and low-carb diets recommend choosing lean proteins low in saturated fat, such as chicken, turkey, eggs, fish and seafood.
References
- Fox News Health; 'Slow' Carb Diet May Be Key to Weight Loss; Daniel DeNoon; May 13, 2005
- Glycemic Index: About the Glycemic Index
- Archives of Pediatric and Adolscent Medicine"; A Low-Glycemic Index Diet in the Treatment of Pediatric Obesity; LE Spieth , et al,: September 15, 2000
- Atkins: How and Why Atkins Works
Member Comments