Slow Carb Diet
A slow-carb diet is a form of diet with "slow" carbohydrates . In contrast to the low-carb - diet , z. B. The Atkins Diet by Robert Atkins , carbohydrates are not avoided. Instead, it relies on slow carbohydrates, which are primarily found in legumes . These carbohydrates are high-fiber dietary fibers that the body has difficulty digesting. In the digestive tract , they absorb a lot of water, which quickly creates a feeling of fullness that lasts longer. Nevertheless, these carbohydrates keep the insulin level in balance. The slow carb diet is therefore based on foods with a low glycemic index . It dispenses with any form of starch and sugar (including fruit sugar from fruit) and artificial sweeteners. Instead, the diet relies on protein , legumes and vegetables.
This diet was made famous in particular by Tim Ferriss . In his book "The 4-Hour Body" he introduced a diet with slow carbohydrates. Previously he had already written in his blog article “How to Lose 20 lbs. of Fat in 30 Days… Without Doing Any Exercise “reports on how he lost 10 kg of body fat within 30 days with the help of a slow carb diet - just by changing his diet and without physical activity. According to Nico DaVinci, kilo cones is a common variant of the slow-carb diet in the German-speaking world .
Allowed foods
These foods are recommended: eggs, meat, fish, seafood, legumes (lentils, beans), vegetables (except potatoes and sweet potatoes), oil (olive oil, macadamia nut oil, grapeseed oil preferred), grainy cream cheese, hemp protein, pea protein and tasteless whey protein- Isolate. A small portion of tomatoes and avocados can also be eaten every day.
Food not allowed
The following foods are incompatible with the diet: milk, cheese, soy products (soy milk, tofu ), fruit (with the exception of sour fruits such as lemons and limes or spicy fruits such as olives, tomatoes and avocados ), potatoes, bread, rice, cereals, Oatmeal, quinoa , fried and breaded foods, corn, popcorn, ketchup and all sauces and dressings that contain sugar, honey, corn syrup, maple syrup and fructose.
The drinks must not contain any calories. Alcohol is not allowed, except for some red wine.
With Tim Ferriss' slow carb diet, you should limit yourself to 3 to 4 different meals and repeat them. The very monotonous and not varied diet deprives the body of important nutrients . In order to compensate for the nutrient deficit, one should take magnesium and calcium tablets during the diet .
Criticism and discussion
The diet developed by Tim Ferriss is aimed exclusively at rapid weight loss , which is to be brought about by a consciously one-sided diet. Health aspects are disregarded here. The inventor bases his diet results with body fat measurements ( DEXA ) and impressively with before-and-after pictures. Caution is advised here, because the short diet periods mainly lose water and muscle mass, which makes the results appear more impressive than they actually are.
Since this diet was developed in the USA, the recipes are mostly not suitable for European users to the taste, which will make the diet even more difficult for European users. By omitting or changing the usual carbohydrate suppliers with legumes, an unhealthy digestion of the unaccustomed food can be brought about. Users complain of diarrhea and severe gas as a side effect. Again, Ferris recommends dietary supplements and medication to minimize these side effects.
The slow-carb diet is a modified form of the Stone Age diet ( paleo diet ), with the addition of legumes. So here we cannot speak of a new diet revolution, but only of an advertising-optimized diet that can deliver quick results of short duration. Vitamin deficiency caused by the recommended, deliberately one-sided diet and many unknown side effects due to the continued intake of medication should be viewed extremely critically.
Scientific studies on a short or long-term switch to the slow carb diet have not yet been published. The results after a change in diet have so far only been provided by the author and his supporters, promoting the book “The 4-Hour Body” or blog posts by the author. There is currently no scientific proof of a long-term effect of the diet. Rapid weight loss diets are usually based on the loss of water and muscle mass, while fat burning is a lengthy process. Since many foods that promote a balanced and healthy diet are excluded, the slow carb diet is not considered suitable for a long-term diet change.
literature
- Petra Schulze-Lohmann: Slow Carb instead of Low Carb - Implementation of a high-fiber diet in nutritional practice . In: Current nutritional medicine . tape 39 , p. 01. Thieme, Stuttgart / New York 2014, p. S28-S31 , doi : 10.1055 / s-0033-1360028 .
Individual evidence
- ↑ a b c Slow Carb Diet (diaet-test.com). Retrieved March 2, 2016
- ↑ How effective is the slow carb diet? Retrieved March 2, 2016
- ↑ a b The 4-Hour Body , accessed March 2, 2016
- ↑ How to Lose 20 lbs. of Fat in 30 Days ... Without Doing Any Exercise , accessed March 2, 2016
- ↑ A test of the slow carb diet , accessed on March 2, 2016
- ↑ a b c Lose weight fast with slow carbohydrates?
- ↑ [1]
