In my last post I talked about finding out that I was carrying around almost 50lbs of fat and that it just wasn’t sitting well with me and so I decided to do something about it. You should know that I have dieted twice in my life to this point, once to lose some fat and once for building muscle. The last time for fat I was counting calories. We know it works, it’s just a lot of work. Basically it went like this.
1lb of fat has about 3,500 calories.
I wanted to lose 10lbs so I need to cut my caloric intake by 35,000 at the conclusion of the program. I would do this by watching what I eat (counting calories) and exercise.
Everyday the average man burns (and should consume) about 2,500 calories and women are in the 2,200 range. I wanted to lose the weight in 30 days. So I needed a program that would result in a 35k calorie deficit, which went generally like this.
Daily Deficit Target – 35,000 / 30 = 1,166 calories (half the food I eat if I was already health, which means I’m going to be hungry)
Daily Caloric Food intake (no exercise) – 2,500 (auto burn) – 1,166 (daily deficit) = 1,134 cal per day I can eat. To put that in perspective:
270 Cal – Cup (smaller than you think) of Raisin Bran with Milk
510 Cal – 12″ Subway Cold cut trio with lite Mayo
840 Cal – 4 slices of Pizza Pizza Pepperoni Pizza
I know we don’t all eat the same but that isn’t a lot of grub it’s already 500 cal over the target, not including other common sources of calories such as snacks, drinks, fruit.
So to survive, exercise is a must (doh!), I have found that about 30 min on an elliptical will burn 500 cal so if you can manage it’s a must (I get bored at 20 min or so).
Well anyway, that’s what I’m not doing this time.
This is a new diet, you can see this just by doing a Google search and seeing how little material comes up about it. It’s not all that much different from many out there and quite frankly I don’t yet have any specific knowledge on Adkins, Weight Watchers, South Beach Diet, etc. so I can’t tell you how each differ and to be frank I don’t really care. I figure that they are all largely similar and its most important to actually do it. What works for you works for you. I just know that a diet can be a lot of work and less additional work to make it work is a good thing.
So without further ado here’s the basic outline of the Slow Carb Diet by Tim Ferriss
Rule #1: Avoid “White” Carbohydrates
Avoiding all “white” carbohydrates means that I cannot eat: all bread, rice (including brown), cereal, potatoes, pasta, tortillas, and fried food with breading.
Rule #2: Eat the Same Few Meals Over and Over Again
According to Tim, successful dieters eat the same few meals. It matters not if you’re trying to lose or gain weight, one should pick from a list of approved foods and avoid all else. I have cooked a bit in the past so I will be working with a selection of meats and veg but I will always be careful to include legumes, to add caloric load to avoid hunger. I’ll eat as much as I need/want as this is not a go hungry diet but I’ll keep it simple and try to eat slower so I can stop eating when my body tells me it’s full.
Proteins: Egg whites with 1-2 whole eggs, chicken breast or thigh, beef, fish, pork, shrimp
Legumes: Lentils, black beans, pinto beans, red beans, and soybeans
Vegetables: Spinach, mixed vegetables (including broccoli, cauliflower, etc), sauerkraut, kimchi, asparagus, peas, broccoli, and green beans, etc.
Because I’m a night owl and my current daily schedule allows for it I will follow Tim’s meal times
- 10:00 am – breakfast
- 2:00 pm – lunch
- 6:30 pm – smaller second lunch
- 8:00-9:00 pm – Recreation or sports training if scheduled
- 10:00 pm – Dinner
- 12:00 am Glass of red wine and TV
Rule #3: Don’t Drink Calories
This one will be interesting for me as I can truthfully say that I don’t like drinking water. On a daily basis I will get most of my H2O from Coke Zero, Beer, Soup, and sips of water. It’s claimed that artificial sweeteners can stimulate weight gain so I will be trying to drink more water and unsweetened tea.
To start I will consume coffee with sweetener and 3 tsp of cream, red wine (no more than two glasses per night), and other no-calorie/low-calorie beverages. To be clear, no milk (including soy milk), soft drinks, fruit juice, white wines, or beer will be consumed (except for cheat days).
Rule #4: Don’t Eat Fruit
“If your ancestors were from Europe, how much fruit did they eat in the winter 500 years ago?”
– Right on Tim. I will avoid fruit except tomatoes and avocado (no more than one cup of the latter per meal or day).
Rule #5: Take One Day Off Per Week
It makes sense that I choose Saturday as my cheat day as I’ll have all day to eat the food that I love but has made me fat like Pizza, Ice Cream, Popcorn, Chips and Beer. I’ll follow this rule on faith more than anything else. In Tim’s world dramatically spiking caloric intake once a week increases fat loss by preventing one’s metabolic rate from slowing down (think bears sleeping for 6 months) due to a sustained caloric deficit.
There is absolutely no calorie counting on this diet. Tim also suggests that the diet starts 5 days from the first cheat day. I’ve started on a Wednesday so I’ll go easy the first Saturday.
More on Slow Carb
- No diary
- Basic supplements – potassium, magnesium and calcium
- You’ll gain weight after a cheat day – don’t worry
- Use your spices – salt and pepper others as well. Tim like the hot spices and I’ll eat those but I’m also into fresh tasting meals using herbs and lemon and the like
- Macadamia Oil, Olive Oil in that order
- Dry red wine (less sugar) – Pinot Noir, Cabernet Sauvignon, Merlot
- Try not to snack, if you must eat light
- No whole gains or oats
- Stir-fry not deep fry
- Eat within 30-minutes of waking
If you want more on the diet, read his book!