Dante Carrillo
The slow-carb diet is a weight-loss strategy that focuses on five food groups: protein, legumes, vegetables, fats, and spices. It recommends eating as much as you want from the first three groups and smaller quantities of the last two. While the diet doesn't specify macro ratios, it requires avoiding white carbohydrates, which include processed carbs made from refined flour like pasta, bread, and cereals. This reduction in carbohydrates typically leads to an increase in the consumption of fats and protein to compensate. Some people on the slow-carb diet have reported macro ratios of 25% carbohydrates, 35-40% protein, and 35-40% fat. Others have achieved better results with higher ratios of carbohydrates (30-35%) and fats (30-35%), while keeping protein at 35%. Ultimately, the ideal macro distribution will depend on individual needs and goals.
| Characteristics | Values |
|---|---|
| Carbohydrates | 10-25% of calories from carbs (some studies), 20-50g/day (some studies), 45-65% of calories from carbs (Institute of Medicine) |
| Proteins | 15-40% |
| Fats | 30-80% |
| Meals | 4 meals per day |
| Allowed Food Groups | Animal protein, vegetables, legumes, fats, spices |
| Allowed Foods | Repeat meals every day, choosing from a few allowed foods in each food group |
| Disallowed Foods | “White” carbohydrates (e.g. pasta, bread, and cereals), refined carbs, fruits, high-calorie drinks |
| Drinks | Water, unsweetened tea, coffee, other calorie-free beverages |
| Days per Week | 6 days of restricted eating, 1 day of eating anything |
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What You'll Learn
Macros for muscle gain
Macronutrients, or macros, are the nutrients your body needs in large amounts to function correctly. The three primary macros are carbohydrates, proteins, and fats. Each person's macro ranges may differ slightly based on age, sex, health status, body composition goals, and activity level.
Protein is crucial for muscle repair and growth. Amino acids (protein) help to build and repair muscle tissue after a strength-training workout. The recommended daily intake of protein for adults is at least 56 g for males and 46 g for females. Sufficient protein intake is essential for muscle gain and recovery.
Carbohydrates are your body's preferred energy source, used as glucose. Eating enough carbohydrates is important for fuelling physical activity and supporting muscle recovery. Simple carbohydrates, like honey and fruit juice, provide quick energy. Complex carbohydrates, like whole grains and starchy vegetables, release glucose more slowly for sustained energy.
Fats play an essential role in hormone production, particularly testosterone, critical for building muscle. They are also a concentrated energy source that helps you meet your daily caloric needs without excessive food. By including healthy fats in your diet, you're supporting your muscle growth and nurturing your overall health.
To gain muscle, it is important not to reduce your carbohydrate or fat intake too severely. This could compromise overall health, energy levels, muscle recovery, and immune function.
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Macros for weight loss
Macros, or macronutrients, are nutrients that the body requires in large amounts and provide calories. The three macronutrients are carbohydrates, proteins, and fats. The slow-carb diet is a weight-loss strategy that focuses on limiting "white" carbohydrates, repeating meals, avoiding fruits, not drinking calories, and allowing one cheat day per week. This diet recommends eating from five food groups: protein, legumes, vegetables, fats, and spices. While the slow-carb diet does not specify macro ratios, it does emphasize eating more protein and fats while reducing carbs.
For weight loss, a low-carb diet is often recommended. Generally, a low-carb diet is defined as having less than 26% of total calories coming from carbohydrates. More restrictively, a very low-carb diet consists of less than 10% carbs. The keto diet is an example of a very low-carb diet, with 5-10% of calories from carbs, 15-30% from protein, and 70-80% from fat. The keto diet promotes ketosis, a metabolic state where the body burns fat for fuel. However, it is important to note that the keto diet can be challenging and may not be suitable for everyone.
There are other low-carb diet variations that provide slower transitions to keto or accommodate different health needs. For example, the Low Carb High Fat (LCHF) diet consists of 12% carbs, 25% protein, and 63% fat, offering benefits similar to keto but with a slower transition. The Low Carb Moderate Fat (LCMF) diet, with 20% carbs, 40% protein, and 40% fat, is suitable for those sensitive to high-fat diets or unable to enter ketosis. The Moderate Carb and Fat diet, with 33% carbs, 33% protein, and 33% fat, is for those seeking a standard diet with reduced carbs.
When choosing a weight-loss diet, it is important to consider individual health status, preferences, and lifestyle. It is recommended to consult a healthcare professional or registered dietitian before starting a new diet, especially if you have any medical conditions. Additionally, it is beneficial to have a plan in place, be patient during the transition period, and track your food and macronutrient intake to ensure you stay within the recommended macros.
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Macronutrient intake
The slow-carb diet is based on five rules, which are said to be easy to follow. The diet focuses on following a handful of guidelines that promise to help the body maximize its ability to burn fat and lose weight. The diet only incorporates five main food groups: animal protein, legumes, vegetables, fats, and spices. It recommends that you have as much as you want of the first three groups and small quantities of the last two.
The diet requires avoiding any “white” carbohydrates. These include all kinds of processed carbohydrates that are made from refined flour, including pasta, bread, and cereals. If you are looking to increase strength, you’re allowed to consume these foods within 30 minutes of finishing a resistance-training workout. However, if you want to lose weight, you should avoid these foods altogether during the diet.
The slow-carb diet does not specify the exact macronutrient intake. However, one source suggests that a typical low-carb diet recommends getting 10% to 25% of calories from carbs, with the rest coming from protein and fat. Another source mentions that a low-carb, moderate-fat diet generally recommends 20% carbs, 40% protein, and 40% fat.
Some people on the slow-carb diet have shared their personal macro distributions. One person mentions that they followed a distribution of 25% carbs, 35-40% fat, and 35-40% protein, while another person bumped up their carbs to 30-35% and achieved better results. It is important to note that the ideal macro distribution may vary from person to person, and it is recommended to figure out what works well for your specific needs and goals.
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Food groups
The slow-carb diet is based on five food groups: protein, legumes, vegetables, fats, and spices. The diet recommends eating as much as you want from the first three groups and small quantities of the last two.
Protein is an essential macronutrient, providing the body with calories and energy. It is recommended that people aiming for muscle gain consume 0.7-1.0 g of protein per pound of body weight. The slow-carb diet includes animal protein.
Legumes are a good source of carbohydrates and protein. They are known to be a staple food in many diets and are often used as a substitute for meat. The slow-carb diet includes beans and lentils in this food group.
Vegetables are a key part of a balanced diet and are recommended in the slow-carb diet. Vegetables are low in calories and fat and high in vitamins and minerals.
Fats are another essential macronutrient. The slow-carb diet recommends eating small quantities of fats, focusing on unsaturated fats from plant sources, nuts, and seeds.
Spices are included in the slow-carb diet, but only in small quantities. They are believed to add flavor to food and potentially provide health benefits.
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Calorie intake
The slow-carb diet emphasizes controlling carbohydrate intake and choosing carbohydrates wisely. "White" carbohydrates, such as processed carbs made from refined flour (bread, pasta, and cereals), are generally avoided on this diet. However, these carbs can be consumed within 30 minutes of finishing a resistance-training workout if the goal is to increase strength.
While there is no universal consensus on what constitutes a low-carb diet, studies have defined it as a percentage of daily macronutrient intake or total daily carbohydrate load. Some sources consider anything below 45% of calories from carbohydrates as low carb, while others suggest a range of 10% to 25% for low-carb diets. Very low-carb diets aim for less than 10% of calories from carbohydrates.
The slow-carb diet also includes other food groups such as protein, legumes, vegetables, fats, and spices. The diet recommends eating as much as you want from the first three groups (protein, legumes, and vegetables) and small quantities of the last two (fats and spices). This flexibility in food intake can influence overall calorie consumption.
Additionally, the slow-carb diet incorporates an “eat-anything day" once a week, where individuals can consume any food or beverage they desire without restrictions. This day can significantly impact calorie intake, especially if individuals indulge in high-calorie foods or drinks.
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Frequently asked questions
The slow-carb diet is based on five rules, which the author claims are easy to follow. The diet focuses on following a handful of guidelines that promise to help the body maximize its ability to burn fat and lose weight. During the diet days, you should limit yourself to four meals per day and avoid consuming refined carbs, fruits or high-calorie drinks. The slow-carb diet only incorporates five main food groups: animal protein, legumes, vegetables, fats and spices.
There is no clear consensus on what defines a low-carb diet. However, studies have defined low-carbohydrate as a percent of daily macronutrient intake or total daily carbohydrate load. Some sources suggest that a diet with less than 45% of calories from carbs can be considered low-carb, while others suggest that a range of 10% to 25% of calories from carbs is more appropriate.
The slow-carb diet recommends that you have as much as you want from the first three food groups (animal protein, legumes, and vegetables) and small quantities of the last two (fats and spices).
Yes, the slow-carb diet suggests avoiding "white" carbohydrates, which include all kinds of processed carbohydrates made from refined flour, such as pasta, bread, and cereals. Additionally, fruits are not allowed on the slow-carb diet due to their fructose content, which can increase blood fat levels.
