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The Slow Carb Diet, popularized by Tim Ferriss in his "4-Hour Body" book. Presented at the Quantified Self Conference in San Francisco, October 11, 2013. More at http://wiki.dandascalescu.com/reviews/fitness/slow_carb_diet
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What did I do?
Slow Carb Diet
bit.ly/QSSCDDan Dascalescu
ddascalescu AT gmail
Why I did it
What I’ve tried & didn’t work
What I’ve tried & didn’t 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, don’t eat it”
1. Avoid “white”
carbohydratesProhibited:
All bread
Rice (including brown)
Cereal
Potatoes
Pasta
Tortillas
Fried food with breading
2. Repeat the
same meals
ProteinsBreakfast: 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. Don’t drink
calories
Prohibited:
Milk
Soft drinks
Fruit juice
Soy milk
4. Don’t eat fruit
Allowed:
Tomatoes
Avocados – only one cup/day
5. Cheat day!
It’s 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
Let’s look at the data…
Initial weight drop, then ~plateau
146.0
147.0
148.0
149.0
150.0
151.0
152.0
153.0
154.0
3/S
ep
8/S
ep
13/S
ep
18/S
ep
23/S
ep
28/S
ep
3/O
ct
8/O
ct
13/O
ct
Four weeks in – no result
16.0%
17.0%
18.0%
19.0%
20.0%
21.0%
22.0%
23.0%
24.0%3
/Sep
8/S
ep
13/S
ep
18/S
ep
23/S
ep
28/S
ep
3/O
ct
8/O
ct
13/O
ct
Body fat, measured with OMRON 516-B scale
Critique your diet
4hbtalk.com, in “Subtracting fat”
4hourpeople.com
It’s 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