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Slow Carb Diet

This diet was explained by Tim Ferriss in his book Four Hour Body. Anecdotal evidence (success stories) indicate it works very well. As well, the Quantified Diet Project performed a trial and found that 84% of people who stuck to the program lost weight and the average weight loss was 8.6 pounds. Not bad at all.

Note: As we describe this diet plan, you will see links to other pages here in the membership. They are meant to show you that Tim's strategy is successful because he is following many of the weight loss principles we are teaching you here. The links also give you more detailed information on that principle.

Here's the Slow Carb Diet plan:

  1. Stick to approved foods 6 days a week (see below).
  2. Take one "cheat day" a week, eating whatever you want (seriously, anything). (See Flex Meals)
  3. Eat the same few meals over and over again. (See Standardized Meals)
  4. Start your day with protein, aiming for 30 grams within 30 minutes of waking. Get at least 20 grams of protein in each meal. (See Protein and Magic Meals)
  5. Avoid "white" carbohydrates (bread, pasta, rice, potatoes, grains). (See Carb Type Strategy)
  6. Don't drink calories (see Avoid Drinking Calories).
  7. Don't eat fruit.* Tomatoes and avocados are allowed in moderation.

*Fruit: Generally speaking, we don't think that fruit is "bad" for weight loss, but it's not part of the Slow Carb diet, and for some people it may actually help to avoid it.

Approved Foods

Eat as much of the following foods as you want. Don't worry about calories -- always eat until you are full. Starred (*) foods are preferable over the others.

Proteins (See Protein)

  • *Egg whites with 1 - 2 whole eggs for flavor (or, if organic, 2 - 5 whole eggs, including yolks)
  • *Chicken breast or thigh
  • *Black beans
  • *Beef (preferably grass-fed)
  • *Fish
  • Pork

Legumes (See Legumes)

  • *Lentils
  • Black beans
  • Pinto beans
  • Red beans
  • Soybeans

Vegetables (See Vegetables and Leafy Greens)

  • *Spinach
  • *Mixed vegetables (including broccoli, cauliflower, or other cruciferous vegetable)
  • *Sauerkraut, kimchee
  • *Broccoli
  • Asparagus
  • Peas
  • Green beans

Drinks (See Drink Water)

  • Drink lots of water and/or drinks with zero calories
  • Caffeine is approved. Coffee or tea must be unsweetened and without milk or cream. If you drink caffeinated soda in the morning, limit it to one can of diet soda a day.

Other:

  • Nuts, chickpeas, hummus, and nut butters are allowed, but eat them in moderation due to high calorie content. If you're trying to lose weight, it's best to avoid them completely. (See calorie density discussion)

Breakfast Tips: Eggs are an easy way to get 30g of protein. Eat them alone, or add beans, Canadian bacon (pork), or 30g protein powder.

Lunch and Dinner Tips: Most meals will be a combination of protein and vegetables from the above list. (See Magic Meals)

Other Tips from the Slow-Carb Diet:

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