Why do slow carb diets work

According to many experts on low-carb diets, including Gary Taubes and the late Dr. Atkins , lower insulin levels are the main reason for the effectiveness of low-carb diets. Blood levels of the hormone insulin go way down when carb intake is reduced. High insulin levels contribute to fat storage, and low insulin levels facilitate fat burning.

In the first weeks of low carb eating, people tend to lose weight very quickly. This does not happen to nearly the same extent on a higher carb diet, even if calories are reduced significantly.

Even though some people use this as an argument against low-carb diets, reduced water weight should be considered an advantage. Anyway, despite claims to the contrary, this is far from being the main weight loss advantage of low-carb diets. So, part of the weight loss advantage of low-carb diets is explained by reductions in water weight, but there is still a major fat loss advantage as well.

When people go low-carb, they lose significant amounts of excess water from their bodies. This explains the rapid weight loss seen in the first week or two. In most studies where low carb and low fat diets are compared, the low carb groups end up eating much more protein. This is because people replace many low-protein foods grains, sugars with higher protein foods like meat, fish and eggs.

Numerous studies show that protein can reduce appetite, boost metabolism, and help increase muscle mass, which is metabolically active and burns calories around the clock 17 , 18 , 19 , Many nutrition experts believe that the high protein content of low-carb diets is the main reason for their effectiveness.

Low carb diets tend to be much higher in protein than low fat diets. Protein can reduce appetite, boost metabolism and help people hold on to muscle mass despite restricting calories. Although this is controversial, many experts do believe that low carb diets have a metabolic advantage. In other words, that low carb diets increase your energy expenditure, and that people lose more weight than can be explained by reduced calorie intake alone.

A study conducted in found that a very low carb diet increased energy expenditure compared to a low fat diet, during a period of weight maintenance The increase was around calories, which is equivalent to an hour of moderate-intensity exercise per day! However, another study has suggested that it may be the high protein but not low carb part of the diet that causes the increase in calories burned On a very low carb, ketogenic diet, when carb intake is kept extremely low, a lot of protein is being transformed into glucose in the beginning, a process called gluconeogenesis Low-carb diets appear to have a metabolic advantage, but most of it is caused by the increased protein intake.

In the beginning of a very low carb, ketogenic diet, some calories are wasted when glucose is produced. This includes sugar , sugary drinks, fruit juices, pizzas, white bread, french fries, pastries and most unhealthy snacks.

There is also an obvious reduction in variety when you eliminate most high-carb foods, especially given that wheat, corn and sugar are in almost all processed foods. It is well known that increased food variety can drive increased calorie intake Many of these foods are also highly rewarding, and the reward value of foods can impact how many calories we end up eating So, reduced food variety and reduced intake of highly rewarding junk foods should both contribute to a reduced calorie intake. Low carb diets exclude many foods that are highly rewarding and extremely fattening.

These diets also have less food variety, which may lead to reduced calorie intake. Probably the single biggest explanation for the weight loss effects of low carb diets, is their powerful effects on appetite. It is well established that when people go low carb, their appetite goes down and they start eating fewer calories automatically In fact, studies that compare low carb and low fat diets usually restrict calories in the low-fat groups, while the low-carb groups are allowed to eat until fullness There are many possible explanations for this appetite reducing effect, some of which we have already covered.

Summary The slow-carb diet does not allow fruits, dairy or any fried foods on the diet days. The Cheat Day. Summary The slow-carb diet allows one day per week during which you can eat as much as you want of any foods. This is based on the fact that refeeds can help increase leptin concentrations and metabolic rate. Supporting Supplements. The slow-carb diet suggests its followers take certain dietary supplements.

The daily dosing schedule looks like this: Before breakfast: Alpha-lipoic acid, green tea flavanols and garlic extract Before lunch: Alpha-lipoic acid, green tea flavanols and garlic extract Before dinner: Alpha-lipoic acid, green tea flavanols and garlic extract Before bed: Policosanol, alpha-lipoic acid and garlic extract Below is a brief explanation of why these supplements may be helpful while following this diet: Policosanol Policosanol is an alcohol extract of plant waxes derived from sugarcane, beeswax, grains and other foods 7.

Garlic Extract Garlic extract contains two components responsible for its health benefits: allicin and s-allyl cysteine SAC. Summary The slow-carb diet recommends replenishing electrolytes with calcium, magnesium and potassium supplements. It also suggests using policosanol, green tea flavanols, garlic extract and alpha-lipoic acid. It also gives some solutions to common problems and questions you may have along the way.

Eat healthy fats: The diet recommends increasing the fat in your diet by consuming healthy fats. This may help prevent increases in blood sugar levels. Small amounts of diet soft drinks are ok: While high-calorie beverages are not recommended, the diet allows you to drink no more than 16 ounces ml of diet soda per day. Red wine is ok: The diet allows you to drink up to two glasses of red wine per day during diet days, preferably dry types.

Drink what you want on cheat day: You may drink any kind and amount of alcoholic beverages on your cheat day. Frozen or canned foods are ok: Foods preserved using either method are allowed.

Meat not required: If you are ovo-lacto vegetarian, you can still follow the diet. Although meat is highly recommended, it is not required. However, if you are still hungry and must have a snack, have a small meal consisting of just protein, or protein and vegetables.

Dairy not allowed: However, cottage cheese is an exception. A Few Special Foods Try almond or peanut butter before bed: If you get hungry before bed, you may eat 1—2 tablespoons 15—30 ml of almond butter or peanut butter. Try to choose from products that have almonds or peanuts as their only ingredient, with no additives.

Try fresh-squeezed lemon juice before meals: This may help lower your blood sugar levels. Avoid using store-bought lemon juice, which has added sugars and preservatives. Use cinnamon: Using cinnamon, specifically Saigon cinnamon, during meals can help lower your blood sugar levels after you eat.

Beans could cause stomach discomfort such as gas: To avoid this, the diet suggests draining all the water from canned beans. If you choose to use dry beans, it is recommended to soak them in water overnight before cooking them. Tips on Eating Meal timing is important: According to the slow-carb diet, breakfast must be consumed within an hour of waking. After breakfast, meals should be spaced out approximately four hours apart.

However, this will also depend on your sleeping schedule. Limit calorie-dense foods you may tend to overeat: Even though foods like nuts, nut butters and hummus are allowed on the slow-carb diet, people tend to overeat them, adding unnecessary calories.

Therefore, they should be limited as much as possible. Get enough protein at every meal: It is recommended to consume at least 20 grams of protein at each meal and 30 grams of protein for breakfast. Eat a protein-filled breakfast, even on cheat day: Even though you are allowed to eat anything you want on your cheat day, it is recommended that you still consume 30 grams of protein for breakfast.

Take your time at the table: The diet suggests eating slowly and taking at least 30 minutes to consume your meals. This will also help decrease your glycemic response to the food you eat. Eat until you feel full: Do not count calories. Instead, eat until you are full. Prepare for travel: You can grab some to-go meals such as tuna in pouches, nuts or protein powder with water. Again, try to keep it simple. However, this diet suggests that if you eat the right foods, you only need to work out about two to three times a week for about 30 minutes.

Start small: If you feel overwhelmed by so many diet and lifestyle changes at once, start small. For example, commit to eating a protein-rich breakfast within 30 minutes after waking. You can gradually build more rules into your routine once you feel comfortable. Summary This chapter outlines some specific recommendations that could help increase your chances of success on the slow-carb diet.

Benefits of the Diet. Summary The slow-carb diet suggests practices and techniques that have been shown to promote weight loss. These include increasing protein intake, limiting sugar intake and using the cheat day method. Downsides of the Slow-Carb Diet. The slow-carb diet does not seem to have any significant side effects. Summary The slow-carb diet should not produce any major side effects.

However, due to some of the food restrictions recommended by this diet, people may experience a limited intake of the vitamins, minerals, antioxidants and fiber contained in these foods. Sample Meals. The slow-carb diet recommends you repeat your meals as much as possible. Here are some ideas for meals that you can repeat or mix-and-match. According to the slow-carb diet, eating the same foods over and over can help you stick to the diet and lose weight.

Read this next. Balanced Diet. Medically reviewed by Natalie Butler, R. The Best Keto Podcasts of the Year These best podcasts are packed with information, tips, and wellness hacks to help you learn about and maintain the keto diet. If I know I want to do a really heavy cardio session, I might have a small cup of yogurt with my eggs to carb load a little. They are just low in nutrients and you can be putting so much better stuff in your body for the cost of those calories.

I used keto to lose weight fast and to get out of metabolic syndrome. I did it in conjunction with a intermitten fasting cycle 7 days a week. I ate as much veggies as I could and drank tons of water. When I reached my target weight and had a full physical.

Blood panel was great! I then transitioned to a low carb diet by gradually adding some healthier carbs into my diet while staying on a IF eating cycle. My eating is now quite varied. A whole roast duck is easy to get and fresh meats are really fresh except maybe beef. Going low carb is also far easier to stick to than keto as keto is very binary and the margin of error that gets you out of keto is very small.

I get most of the benefits of keto doing low carb and enjoy my foods. Something that is easier to habituate will be more successful in the long term. Hello, Thank you for this article, it is very interesting. In some parts of ot I feel you completely ad relate to your story being a mum of two children myself.

I am a slow carb eater and a runner too. However I do not follow the slow carb thing exactly to the letter, espacially on long run days when I typiqually allow myslef some chocolate and fruit. I found that having cheat days on the day of my long run is not a good idea too as milk and bread give me some digestion problems while I run. So I tend to have my cheat day the day before and I reward myself on my runday with fruit and dark chocolate that I take with me.

Of course you are going to lose weight if you cut out X!! But my first impression was snarky: no foods that are white or could be white but suggested breakfast is egg whites o. Your email address will not be published. Save my name, email, and website in this browser for the next time I comment. Your email address First Name. You May Also Enjoy These. Reply to this comment. In some parts of ot I feel you completely ad relate to your story being a mum of two children myself I am a slow carb eater and a runner too.

However I do not follow the slow carb thing exactly to the letter, espacially on long run days when I typiqually allow myslef some chocolate and fruit I found that having cheat days on the day of my long run is not a good idea too as milk and bread give me some digestion problems while I run.

This works for me. But again, I do not try to lose weight as I have been stable for years now. Thank you for this great blog, will be back soon to read more!

Thank you so much for encouraging me Susan!! Blessings to you! Thanks for great tips. I am following the the same.