Slow Carb Diet

What did I do?

bit.ly/QSSCD

Dan Dascalescu ddascalescu AT gmail

Why I did it

What Ive tried & didnt work

What Ive tried & didnt work

But the problem was

What worked

But the problem was

2 hours / day 90 days

For the past 5 years

18%-21% body fat

The Slow Carb Diet

* 5

basic rules

If in doubt, dont eat it

1. Avoid white carbohydrates

Prohibited: All bread Rice (including brown) Cereal Potatoes Pasta Tortillas Fried food with breading

2. Repeat the same meals

Proteins
Breakfast: 30g protein 30 minutes from wakeup

Allowed: Eggs Chicken breast or thigh; turkey Beef (preferably grass-fed), pork Fish Other meats

Legumes

Best pick: lentils No gas, unlike some beans Better taste

Vegetables
Allowed: Spinach Mixed veggies Sauerkraut, kimchee Broccoli Asparagus Peas Green beans

3. Dont drink calories

Prohibited: Milk Soft drinks Fruit juice Soy milk

4. Dont eat fruit

Allowed: Tomatoes Avocados only one cup/day

5. Cheat day!
Its mandatory Must spike caloric intake

5. Sleep 8h+/night
Not mentioned in the book But critical
http://science.howstuffworks.com/life/sleep-obesity.htm

What I learned
Four weeks in so far (2013-Oct-10)

No significant body composition changes

Lets look at the data

Initial weight drop, then ~plateau

154.0 153.0 152.0 151.0 150.0 149.0 148.0 147.0 146.0 3/Sep 8/Sep

3/Oct

8/Oct

13/Sep

18/Sep

23/Sep

28/Sep

13/Oct

Four weeks in no result

Body fat, measured with OMRON 516-B scale
24.0% 23.0% 22.0% 21.0% 20.0% 19.0% 18.0% 17.0% 16.0% 3/Sep 8/Sep 3/Oct 13/Sep 18/Sep 23/Sep 28/Sep 8/Oct 13/Oct

My foods spreadsheet
Trader Joes focus

Full spreadsheet at bit.ly/QSSCD

Critique your diet

4hbtalk.com, in Subtracting fat

4hourpeople.com

Its boring but you can do it

Water
Drink more than 2 liters per day

Add a dash of 15-cal lemonade

But beware of aspartame

Logistics
Cost: lower

Prep time: low

Microwave OK Canned foods OK

Concerns
High cholesterol

High sodium
How many calories? Imprecision (e.g. max cottage cheese or

peas amount)

Do different next time

Get quality sleep (~8h/night)
Use the PAGG supplement stack
Use DEXA or BodPod
not my OMRON body fat scale

Eat more calories

Stick with it
4-6 weeks until results for some people

No known explanation
This is a work in progress Must fix sleep before further conclusions

More information

bit.ly/QSSCD
Dan Dascalescu ddascalescu AT gmail