The Slow-Carb Diet Explained | Tim Ferriss & Dr. Andrew Huberman
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- เผยแพร่เมื่อ 14 ธ.ค. 2023
- Tim Ferriss and Dr. Andrew Huberman discuss the Slow Carb Diet and Tim's personal experiences and results with the diet.
Tim Ferriss - a five-time #1 New York Times bestselling author, technology investor and host of the iconic podcast, The Tim Ferriss Show. Dr. Andrew Huberman is a tenured professor of neurobiology and ophthalmology at Stanford University School of Medicine and host of the Huberman Lab podcast.
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Avoid drinking calories to improve diet adherence. 0:37
Avoid eating anything white or that could be white to limit starch intake. 1:01
Consume 30 grams of protein within 30 minutes of waking up to kickstart your metabolism. 1:43
Stick to meals consisting of vegetables, beans and lentils, and protein to maintain a balanced diet. 1:54
Avoid fruit and fructose during the week to cut down on sugar intake. 2:54
Incorporate a cheat day once a week to indulge and prevent feeling deprived. 2:42
Limit the presence of domino foods in your home to avoid overeating. 4:09
Consider fasting or having a light meal the day after a cheat day to balance intake. 5:10
Measure results beyond just the scale to accurately track progress. 6:27
Gradually adjust cheat day consumption over time based on how you feel the next day. 8:02
Avoid skipping breakfast, especially if prone to overeating later, to maintain stable blood sugar. 8:43
Consume high fiber and protein meals without calorie counting for natural appetite control. 9:15
I did this successfully when Tim first came out with the 4HB, and was amazed by the results. I lost about 35 lbs in just under 8 weeks and felt amazing. I unfortunately have developed a strong digestive sensitivity to legumes now and can not do this anymore (yes I've tried) so I've replaced them with sweet potatoes and had almost equally great results. I'll be restarting it next week to validate this can work for a longer time period.
Thanks for sharing .. I had great results with it to
I see that your post was approximate 2 months ago and you were planning to replace legumes with sweet potatoes. I would be VERY interested to hear your progress. BTW great job with the weight loss!
Pinto beans have been my go to since I’m Mexican 🫣🤣
"Limited" damage on cheat days? Tim has clearly never seen what I can do to a cheesecake.
Same here 🙋🏻♀️🤣🤣🤣🤣🤣
It makes no sense. I can undo a month's work in a cheat day. No problem.
If it’s covered in strawberry sauce is it white?
@@rhondacole4543 Treat Day ensures that you spike your insulin which helps kick start weight loss over the next week. He says that helps you avoid a plateau.
YES!!! THIS⬆️⬆️⬆️⬆️
I once devoured an entire cheesecake at Christmas. That cheesecake was for “guests”. Gonna have to take a HARD PASS on cheat days for myself.
Good thing I prefer chocolate cupcakes to white ones!
Please interview all healthy people over 80: that is where I would like to get my health advice. :)
Slow carb was the only thing that helped me break a life-long food addiction. I was able to step up into pure keto easily after a few months on this diet. Highly recommend if you just can't stay away from junk food and want to so badly.
you people sound like weird cult members
@@joelwillis2043 awesome for you, you must not struggle with weight or food, otherwise you'd understand my excitement.
This was the diet that got me into nutrition and fitness way back 2017.
This diet works, once I get healthier and lost a lot of weight, I adapted my diet to a more modified carnivore approach.
Really wanting to give this diet a go.
One cheat day like that would put me down for several days in agony trying to digest all the junk.
Exactly 🙈
I did this when the book first came out. Insane results. Still use a lot of the diet but count calories also.
Why avoid fruits? I mean is it really most healthy to avoid any sugar at all cost? The sugar in fruits is balanced by a high fiber content and an abundance of vitamins, antioxidants and phytohemicals, makes many of them very healthy despite the fructose contained.
Sugar in fruits is the worst sugar you can consume. You really should read about fructose. It’s the most harmful sugar type
@ftKorn @ftKornA you can't extrapolate from studies on a single isolated component to the effect of real foods, where the nutrient occurs in a complex matrix of nutrients. Look at the studies with fruits instead. If you add berries to a meal high an sugar, the berries actually *curb* the post-meal spike in glucose and *increase* insuline sensitivity.
@@ftKomA bs
You can compromise and eat fruits that are low in sugar, like blueberries and raspberries
They're not that healthy. That's mostly programming. Most have been bred to have large amounts of sugar and all they do is spike my appetite. On this diet, you could probably get away with a moderate amount of berries every now and then, but skip bananas, grapes, etc.
My rule for dieting is eat food, not product. Simple.
Yes whole foods, avoid anything that goes to the factory for processing
That's my rule number one, too. So I keep cooking almost every day and eating healthy. No calorie counting, no restrictive diets. Just some fasting during the weekends, 0 to 1 glass of wine or beer per week. Working out 5 or 6 days a week. Walking when I don't workout. Never felt better.
"Eat food, not product" you nail it. I want the tshirt with the slogan.
Plus no cheat days
I love Tim Ferris, really this man changed my life, literally, 10+ years ago with the « 4 hours work week » and 5 years ago with « 4 hours body », but slow carb diet, no thanks. I’m sticking to Dr Berg, Dr. Berry and Dr Boz Keto & IF which work super fine for me. And no cheat meal, it takes a week to get back to ketosis and I don’t want sugar in my blood never ever ! 😅
Doctor of Chiropractic Berg?????
Do you have one book or method from these authors to recommend?
Half a day of fasting and a long strength workout can get you back to keto in a day.
@@Federicochet Get audited with an e-meter to remove the body thetans (dead alien souls) that have attached themselves to you and you experience their past lives and then you pay some more (didn't I mention you'll need a lot of money) and find out how to ignore the alien lives and figure out what your real past life was and what's up with Xenu blowing up Earth volcanoes with hydrogen bombs. It's quite simple really. Ask Berg about it. "He has a lo of nutrition knowledge."
Do you understand that if you don't have suggar on your blood you die?
I never heard of this but interestingly enough I came to same conclusion to control my diabetes. With no cheat day and no beans. I do more animal protein. After two years I have lost 50 lbs and discontinued 7 meds including 2 kinds of insulin. Ha Ha my ego got boosted 😂
Just eliminating dairy, grain and fruit has a huge effect on how I feel and weight loss
After a while I didn’t even want the cheat day food-not worth it based on how I felt after eating that stuff
I am performance athlete, no thanks.
Stop demonizing grains. Wholegrains are the healthiest things you can eat.
@@AndreyRubtsovRU nope nope and nope 👎
@@AndreyRubtsovRU "the healthiest things you can eat" i cant believe how m0ronic you are.
Is this the official lie from the Russian government?
Nope. Cheat days don’t work for me. It takes me a week to get over the cravings I get from cheating.
This happens to me if I don't eat enough protein. If I eat enough I am not hungry and have no cravings.
Eat more on cheat day then.
Low carb no binge eating im a former fat guy who sometimes does a cheat day doesnt help me feel better actually feel like shit,ive learned that from past experiences dont cheat if you are starting your diet eat that diet until you can mentally handle a cheat day
As a fat guy I get you. The binge aspect is a psychological mine field for sure. It works but it's not good for me mentally.
While I’m a big Tim Ferris fan, I can’t imagine any diet that encourages binge eating, even just one day a week, aligns with having a healthy relationship with food and facilitates appetite mindfulness. Moreover, it’s a slippery slope that could result in compulsive overeating on other days of the week. Not only would this be counterproductive to the intended physical benefits, but people are more likely to experience adverse emotional effects. Feeling out of control with food (or anything for that matter) typically hurts one’s self-esteem. And with a significant amount of energy required to digest large quantities of food resulting in lethargy, socializing becomes difficult. This can lead to greater self-isolation, which is harmful to mental health.
Food for thought…
I'm not a fan of either him or the diet as it was presented, but "eat anything you want one day a week" doesn't sound like binge eating to me. No restrictions isn't the same as lack of control.
I've been doing a variation of this since 2012, and I think I understand why he'd recommend such a thing as I came to the same conclusion soon after changing my eating habits: this diet self-regulates once it becomes habit. Nevermind the physical effects of such no-holds-barred cheat days; the psychological effect of shoving empty calories down your throat just because you can sets in pretty quickly - at least it did for me - but it's something that I think needs to be experienced in order to become internalized...or, rather experience seemed for me the best path to lasting adherence. In the end, I just couldn't bear the thought of stewarding my body like a champ for six days a week and then going back to the trough on day 7. And even when I've fallen off for a time, the perseverance I'd gained through the ebb and flow made it so much easier to get back on track than attempts in the past.
@@TasteOfButterflies when you consider how many calories one could take in on a unrestricted cheat day and the effects this can have on long-term behavior it is absolutely a horrible idea.
It is extremely easy to wipe out an entire week's worth of caloric deficit in one day.
Also the concept of cheap days tends to lead to us feeling that eating healthy and working out is something that we just can't manage or is so painful that we need a break to escape from.
@@TasteOfButterfliesI appreciate your distinction between no restrictions and lack of control. That said, would you think the same if you swapped no-holds-barred eating 1x/week for alcohol? Both can be habit forming, particularly when it’s a regular indulgence (i.e. weekly), and arguably as harmful in excess. Again, it’s the slippery slop aspect of this behavior that concerns me.
100% agree. As someone who's had eating disorders in the past I'm surprised this is being given out as advice. No one embarks on an eating plan intending to develop an unhealthy relationship with food, but this is a good way of developing one.
@DrHuberman. You teach me so much. And I find the help I need when I need it. Thank you 🙏🏼.
And thank you @TimFerris. I needed this 🙌🙏🏼💙
Thank you for sharing. Great guidelines. I'm going to try the slow-carb diet. I may add a less negative term like treat day instead of cheat day...helps me stay on track with a more positive outlook 🎉
You’re better off doing a high protein diet and mixing the rest of your macros with fat and carbs. Do not restrict yourself from any food groups. A 40% protein with however you want to split the other 60% is a great way to start. When you restrict yourself, cravings pop up in the worst way. Better to just eat what you want and make sure you hit that protein goal, that’s most important! Exercise and be in a slight caloric deficit if you want to lose weight or eat more if you don’t.
Huberman having tim Ferris on really bugs me, I hope he didn’t do this for views. Tim Ferris isn’t a doctor and quite frankly doesn’t know what he’s talking about half the time. I’ve read multiple books by him, done the slow carb. Done every diet in the book and what I described to you above, works. Get a macro counter like “Macro factor”, my personal favorite and watch the weight fall off.
Like I said above I’ve done every diet and fortunately or unfortunately they are all garbage. It’s calories in, calories out, it’s all about preference and Huberman has interviewed enough PhDs to know Tim’s slow carb diet is trash. If you can’t tell I’m disappointed in him and his team.
Also, cheat meals are a sure fire way to derail success, it’s better to stay the course. Dr. Huberman talks about this in a solo podcast not to long ago. Again, you can eat whatever you want. I eat ice cream, but I follow my macros to the T.
Love this interview. I just started my 5th month of the slow carb diet, but I'm actually doing it like Andrew Huberman said. I cheat on Saturdays and then fast on Sunday (either a full 24 hours, or I'll have dinner) and that seems to help the damage from cheat day quite a bit.
Lost 10 pounds per month in the first two months, flatlined in month 3 due to travelling to Asia, but in month 4 I lost 6 pounds. Am feeling really good about it all. Lost 4 inches off the belly and am down body fat percentage too.
I like that Tim talked about moderating cheat day with time. That's actually what I'm doing this month. Am trying one Saturday with only one cheat meal and will skip cheat day altogether one week to see if it affects results at all.
Also I would recommend to anyone that's doing this to get both Tim's books 4-Hour Body and 4-Hour Chef. 4-Hour Chef contains all slow carb meals and there is some great stuff in there that is allowing me to add in much needed diversity to my diet.
I do have a question. I can see where the weight loss can happen, but how much was actual body fat? V fat and S fat?
@@crazycremeps4 I didn't start tracking body fat percentage until month 3. But it has gone down considerably, as has my waistline. I started lifting weights too so that I could maintain muscle while losing fat.
I just finished week 4 and I've lost 0 pounds. I went down a little and then came back up. Weight wise, as of today, I'm exactly where I started. I'm following the program very strictly as well. Wondering if I should implement some exercising/weight training. I probably should have measured myself to see if I'm losing inches. It kind of feels like I am, but I can't say for sure.
Very valuable. Welldone and thank you for sharing
@5:44am - Regarding beans, It you soak them 8 hours before you consume them, then you won't have much gas to release.
I slow cooker my pinto beans and have a whole pot for the week 🤷🫡 no gas
Love slow-carb. Simple to follow and works for me @ 60+.
I did slow carb in 2011 and ate spinach daily and was not awere of the high oxaletes in it, but I didn't notice any damage. I liked slow carb. During the week I wrote down what foods I was missing and wanted to eat on cheat day. Had cheat day on Saturday or Sunday, but never ate all of the stuff I bought. So I had it at home until next weekend, which was a bit scary first😂 But I often felt like crap the day after Cheat day. Also my digestion somehow couldn't handle that much veggies/fiber I ate. I was always quite bloated. So I slowly transitioned to low carb, then keto and now carnivore since 2019. I always had IBS, but on carnivore it completely went away. I think slow carb was a good entry point for my journey to reduce carbs. I also bought a kettlebell in 2011 because of the 4hour body book and still love to do kettlebell swings 💪🏻 So happy I bought the book back in 2011😊
Spinach is perfectly fine, especially cooked. Very healthy. Just don’t eat it tons and tons of it every single day.
Sounds a BIT like Mauro Di Pasquale's anabolic phase shift diet minus the legumes, or how the golden era bbs in the 70s ate protein/ no carbs for six days with one cheat day at weekend. Would suggest good protein intake however on cheat days too though to modulate the insulin spikes and avoid a kind of carb "hangover" next day as can make you feel v. washed out.
Great summary! Question: with so many new products now that are keto-friendly (like Elevation's endulgent bars, keto bread/wraps), are these okay to consume as part of the SCD on non-cheat days? Having these options with sugar alcohols helps with not having to wait a whole week for cheat day, but the information online is inconclusive.
My dinner as I'm listening to this is 3oz ground beef 1oz blue cheese 1/4 cup pinto beans 2egg whites , cup of kimchi with watercress n olive oil. 😊😊
That's what we need, a list of easy meal ideas that this diet allows
Chead days (Mostly high CARB) are super Under Rated!
The leptin regulation you get from from them plays a huge role on energy levels and NEAT the following days. (Not to mention they mitigated long term metabolic adaptation).
So kind of you.
An easier way to think about the approach of this diet: eliminate processed foods, pasta, bread, and rice for 6 days a week along with no fruit juice or soda
He also said no fruit either. Whole or otherwise.
Sounds very complicated, I just eat minimally processed foods
Did this years ago it works like magic.
Tim Ferriss, 4HWW, and slow carb diet is OG.
I have a lot of success with OMAD. For example first I eat the things I need (boiled veggies, boiled eggs, chicken or fish) then I eat wants (pizza, sweet anything) and the thing is when you get full from what you need you only get a half a slice of pizza and a quarter of what you would have as a dessert. Limits your calorie intake and lost a decent amount of weight.
Nothing white.... Right away I thought of cauliflower, and palm noodles, and coconut, and macadamia nuts... So many favorites! (I do see his point though, most white food isn't helpful and is just empty carbs)
Interesting!👍🏻👍🏻
I dove into the 4 hour body about 12 years ago and it worked great!!
Those cheat days after following the diet to a T were epic and ended up working great and shedding fat.
All the legumes were a bit much though. Just a human gas factory… over all- slow carb really works.
Just depends on how you deal with those damn fart legumes….
Oh and 30gr of protein is actually quite easy.
I still eat 1 gram per body weight in lbs… helps keep me lean
Adding legumes for most has to be a bit of a titration. So start with just a 1/4 cup a day for a few days and slowly increase. Your body will get accustomed to it.
never had gas from beans. odd.
So many people looking for shortcuts and gimmicks. Eat less, eat healthy, exercise more. THAT's the gimmick and the shortcut.
the "Common Sense Lifestyle" ain't sexy, player.
Absolutely, and what boils my piss is that so much if these gimmicky diets are from people with huge online followings yet no formal nutrition or dietetics education. And if they have any training it’s self-taught or from dodgy courses.
I don’t get how cheat day eating sugar, is healthy, condusive to health and longevity
It’s absolutely horrible. This diet will not work for anyone who is already metabolically ill. Each as much sugar as you want on your cheat day? How is this going to help the people with insulin resistance? Where’s your fat? Such a random dumb diet
Keto, intermittent fasting, how many freaking diets are there? So frustrating and confusing and this drives me nuts. The science changes constantly…seriously what is a person supposed to do?
My suggestion is to ignore anyone giving diet advice on social media and instead stick to websites with .gov, .ac, .edu for info. In the UK for example, I’d go on the British Dietetic Association or the British Nutrition Foundation.
Lmao. I did beans, almost vegan but I use beef bone broth to make a chili and it has been glorious. No hunger and feel great
Vegan is about ethics. You mean you were almost plant based. 😉
@@MoreThanRuan I believe in understanding things aren't all or nothing. But I do what I can to reduce my meat intake. Unfortunately it's my favorite food and I'm not too fond of veggies. But I'm working on it. If it's one meal at a time or most of a meal. It's a start from being carnivore. 😅
Can you post your recipe for the beef bone broth chili?
I tried this method, and it is a recipe for eating disorder which is now hard to heal!
Please elaborate !
Will this work for a menopausal women? Ive been struggling for a couple years now.
What to use instead of beans or legumes if you are lectin sensitive?
You aren’t lectin sensitive, that’s all garbage. Nearly 100% of lectins are eliminated when cooked
One guy above said he used sweet potatoes
Great, I’m on board! Can’t say I like eating within 30 mins after waking tho, but I’m one of those that overeats at end of the day..
Question: can I have fruit on my cheat day?
Yeah didn’t you watch?
@c.j.howard2857 you seem hangry and rude.
I'm basically doing that minus the cheat days. Once I get down to my target weight I will start doing that and see how it goes.
Cheat days are not only for phycological adherence. High CARB cheat days (they forgot to mention to prioritize carbs on cheat days) play a very important role on leptin regulation.
This upregulates calorie expenditure for the next days mostly by NEAT.
@@WakeMtz I agree with that. I've done deficits without the cheat days and I swear I did better on slow carb with the cheat day. I'm going to try it again.
Is there a book to help explaine the process?
I've been doing this and haven't put any weight back on.. my cheat days consist of donuts , tacos and other fun sweets.
Pretty close to the first two weeks of the south beach diet except for the cheat day
Isn’t cottage cheese white?
And egg whites too 😂 maybe he only meant white carbs
Finished my second complete week of slow carb and I’ve gained 1/2 pound. Could be my body adjusting to the change. Yes, I’ve been strictly following the plan, yes I’m getting 30 grams of protein in the first 30 minutes of being awake, and yes I’m getting plenty of water.
You still need to be in a caloric deficit. I actually saw a lot of times, that people overeat in the slow carb diet too. That won’t work if you eat too much.
@@ftKomA - Definitely not overeating. I’m not even that hungry at lunch or dinner. Still not really losing weight. About 3 pounds in three weeks.
Switch from Full Time to Part Time Job .... Reduce your Stress to a minimum .. helps muscle to relax and removes food gravings....
I was a nurse working full time 45 hours job .... Got Hair loss due to constant Stress, gained weight, muscles where always tight, neck and back pain.
WTF? Potatoes are white and they have a boatload of vitamins and minerals! Every night I nuke 3 potatoes and eat one for breakfast lunch and dinner the next day. It keeps my blood sugar level steady and makes me feel full. Sometimes, I'll do fresh nuked potatoes and put'em in my parka pockets and go for a walk in 0 degree weather. I have toasty hands the entire time. It's a winter wonderland experience Awesome!
“Don’t eat oatmeal” Im balls deep in a bowl lol
Eat nothing white...30 grams of protein in the morning...like cottage cheese 😂
I’m very wary of taking diet/nutrition advice from people online, especially if they aren’t endocrinologists or dietitians. So many “gurus”, food bloggers or nutritionists have not got the robust qualifications to safely be giving advice, yet people get sucked into believing what they say because they have a large online following or a best-selling book. From what I’ve Googled about Mr Ferriss it seems his background is in business rather than science or medicine, and he has a BA in “East Asian Studies” (basically study of the region's culture, written language, history and political institutions rather than at least a BSc in human biology for example). I’m not saying he’s necessarily wrong, I’m just urging caution when taking advice from self-taught “lifestyle gurus”.
We weary of eating real food? Hmm...
I'm very wary of narrowly-focused "experts' who have led us astray on a LOT of issues in recent years. Very few can think outside their programming, which is often funded by Big Pharma and Big Food.
On a Sunday , you get to destroy your microbiome ..... 👍🤣
That's what I tried around 8 years ago by reading his book, 4 hours body, before knowing animal based Keto and carnivore diet. It was horrible because the accumulated gas and bloating from all those beans made me miserable. I tried it for 6 months and in the end my gut was so damaged ...
Beans are not evolutionary consistent and why would be eat in a way that we'd need a cheat day.
Beans digest fine for me. Maybe because I was vegetarian for many years. Guts feel great.
I say its a great approach! Without being calorie nerd!
What did the fbomb add to your discussion?
Your attention.
I lost 50 pounds doing this before.
Time to get back to the basics.
Are slow carbs synonymous with complex carbs?
Knowledge is bitter sweet the more I Try n learn the less desire I have to have cheat days . Used to love cheat days too!!!
Isn't cottage cheese white?
egg whites are white too
Dairy is not allowed 😕
White carbs not protein.
@@Itsdluand so are you
No protein shakes/bcaas?
oh, dear. eating fruit is bad? but bingeing on unhealthy shit one day per week is fine! lol.
So his cheat day is not other peoples cheat day. He exercises a certain amount of times per day and takes something I can’t remember off the top of my head. Most people on a cheat day just eat like a fatass and then lay around. So his cheat day is way different than everyone else’s.
He specifically recommends slowcarb even without exercise.
No fruit? No
This video is confusing. Right now, when it comes to health, I need a little bit more structure. I don’t really understand how to connect this to all the other podcasts about health and dopamine etc. I imagine cheat day could be different for a lot of people. Maybe for Tim it’s the donuts, but for Andrew Huberman, I imagine that it would be fettuccine alfredo or a sandwich on sourdough bread.
Strange day…odd videos. Even Dr. Berg’s Live Friday video felt a little different. Then, Matthew Perry’s death diagnosis came out in the news. It was kind of like an answer to all of today’s strangeness. At least the day had some closure, not to minimize the value of Matthew Perry’s life.
Good stuff
In the end it's pretty basic, eat healthy. You can wrap that up in whatever packaging makes you happy.
Question please: how long would one aim to do this diet? As a minimum. As I won't abandon fruits forever.
Forever
you can do this forever and from what I have heard its not that hard to stick to, because of the freedom you get every 7th day. The cheat days can be crazy or they can be just adding fruit and some other things you want during the week, but delay them a few days.
Ok, my question is: how long, as a minimum? I don't wanna abandon fruits forever
I would say give it at least 6 weeks and see the results@@Federicochet
@@officialFIGHTCHIX thanks fighting chix 🔥🔥👌🏽
My “cheat” I just up my carbs that day by adding a oatmeal with cinnamon and a banana as a snack meal that way I don’t kill my progress and keep the rest the same
why 30g of protein after waking up? cant keto go with intermittent fasting?
no white food but recommended cottage cheese..lol
Love andrews content on anything but that diet! Hahaha thats the worst non scientific BS and you are not reading the data on plantbased diet and even raw foods. We are anthropoid primates! We werr made for fruits and veggies... common do the homework the science is there :)
Lol, no. Plant-based propaganda!
Who is this diet intended for? Is it just for weight loss?
What about EVOO?
Are protein shakes allowed? If so, what are recommended shakes?
He said no calories in liquids... So that's a No
@@TezTezTezTezTezExcept on Cheat Days
What the guy before me said is wrong, he says in the video protein powder is okay, but Whole Foods are better. So yes you can use a protein shake. (FYI Peotein Shakes are not considered as liquid drinks, they are liquid food. That’s not the same
Is it okay to eat canned beans/lentils?
That must be the shortest podcast on the whole Huberman channel 😅😅
onion allowed on slow carb?
The white part of an egg(yes or no)?
Does this include all rice? Can I have brown rice and quinoa ? Sweet potato?
Only on your cheat day. If you have to ask, don't eat it.
I don’t get the whole cheat day thing. It just leads to even more cravings imo. Much better to incorporate healthy snacks in moderation. Eating complete garbage (and most likely over/eating) 1/7 days WILL definitely have a pretty negative impact on your health.
you know Tim aboutt o shill out another book to us with the amount of podcasts hes been doing,
2 minutes in and it just feels like another restrictive diet. “Make a meal you can stick to for two weeks”. That’s the whole issue with dieting is sticking to anything- just saying stick to it seems to be missing what people struggle with when trying to lose weight.
I think its more sticking to some go to meals---like eggs in the morning, boom, there is 30g of protein. Or having some kind of burrito bowl for lunch daily---you can make a lot of variety in that choice but still stick to the concepts of the protein and legumes etc
5 eggs. Every morning. Dang.
Hence, the cheat day.
I thought dairy wasn’t allowed in the book?
The idea of ‘cheating’ with food on oneself sounds terrible. There are LOTS of healthy options out there to eat, instead of cheating.
he said "keep it simple" but then went on give the most complex way of eating food. Pure headache!
… no.
How many meals a day??? One?
No nutritional qualifications- where is the science that Huberman lab is known for? What am I missing??
I think his diet is more like eating complex carbs and avoiding refined carbs to prevent your blood glucose to spike.
Seems a lot like John Keifers Carbloading or Carb nights.
No, that's more like what Tim said he did before this diet.
As someone who lost close to 70lbs in 2 years, including the last 30lbs in 40 days after going keto, I really don’t agree with this approach. I’ve since transitioned from full keto and basically always being in ketosis to low carb after blowing my weight loss target out of the water by over 15lbs and I’ll have a poutine or a burger once in a blue moon nowadays, but A cheat day once a week where you stuff your face?? That will make the diet even harder to adhere to than strict keto because it will jump start card cravings and drive up your appetite + make you feel lethargic. I agree with staying away from white food, but he never gives a list: sugar, white bread, rice, oatmeal. That makes sense. But at the end of the day results take discipline, and all these diets that cater to people who have “failed other diets” are so ridiculous. The problem is not with the diet, it’s with the person. If you want to see change, you need to change lifestyles to where it feels normal, not white knuckle through a diet.
Nope.
How can eating real food, eg fruit, be a bad thing?
This diet sounds like another way of saying that it is okay to eat junk food provided it's a 'cheat' day. Got to keep up the pizza sales!
Yep.
This ain’t the Garden of Eden folks-eat the f-in apple.
Because of the amount of sugar in fruit.
Fruit has a lot of sugar and most has been bred to have a LOT more sugar than its original form. Try crabapples off a tree if you want to see what most natural fruit is like.
Cottage cheese breaks the "no white foods" rule though...
This is a horrible strategy/ diet. you basically develop binge eating disorder. And you will find yourself miserable during the week living for the one cheat day a week. Sure that cheat day in the moment may feel good but you will overconsume because you know it’s your only chance to do it. Then the day after you will wake up feeling extremely bloated, extremely fatigued, inflamed. Trust me I’ve been there. This is no way of life.
Couldn’t agree more
That’s the point. Cheat day automatically regulates itself down.
@@xhelloselm but what kind of life are you living if you become so food focused that the only thing you look forward to is your cheat day? And I’m sure the day after a cheat day, regarding how bloated and disgusted you feel, perhaps that will cause you to isolate yourself from being social the following days. I understand that the cheat day will blunt hunger for a day or so after but it feels to me like it would become a continuous binge-restrict cycle. And when you are restricting yourself, it’s hard to enjoy life because you have no energy and all you want is to eat.
Seems more like a slow metabolism diet. You need to interview a Dr. Ray Peat follower.
Disordered eating...seriously.."epic cheat day".....but no fruit!
I did this-it worked
🎯 Key Takeaways for quick navigation:
00:02 🍽️ *Objectif du régime Slow Carb : Recomposer le corps*
- Le régime Slow Carb vise à être simple et adapté à ceux ayant échoué avec d'autres régimes.
- Règles fondamentales : pas de calories liquides, éviter les aliments blancs, et consommer 30 g de protéines dans les 30 premières minutes après le réveil.
02:33 🍲 *Construction des repas Slow Carb*
- Sélection de légumes, haricots, lentilles et une source de protéines pour créer des repas réguliers.
- L'importance des lentilles et haricots pour fournir de la fibre et inhiber l'appétit.
03:29 🍕 *Journée de triche dans le régime Slow Carb*
- Un jour par semaine est dédié à une alimentation indulgente sans restrictions.
- Éviter les fruits et le fructose en semaine, mais tout est permis lors de la journée de triche.
06:22 🔄 *Flexibilité dans le régime Slow Carb*
- Le régime est un point de départ, encourageant l'expérimentation personnelle pour trouver ce qui fonctionne.
- La déviation, comme le jeûne après la journée de triche, peut être adaptée selon les préférences individuelles.
08:47 🚫 *Pas de comptage de calories*
- Le régime tend à être auto-limitatif grâce à la consommation élevée de fibres et de protéines.
- L'accent sur l'auto-régulation plutôt que sur le comptage des calories.
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