The Slow-Carb Diet

The 5 rules, from Tim Ferriss’s The 4-Hour Body.

Rule 1

Avoid “white” carbohydrates

No bread, rice, cereal, potatoes, pasta, tortillas or anything that could be white. Save it for cheat day.

Rule 2

Repeat a few meals

Build every meal from one protein, one legume and plenty of vegetables. That’s what this app randomizes.

Rule 3

Don’t drink calories

Water, unsweetened tea and coffee. Up to 1–2 glasses of dry red wine a night is allowed.

Rule 4

No fruit

Fruit is off the menu six days a week. Tomatoes and avocado are the exceptions, avocado in moderation.

Rule 5

One cheat day a week

Pick a day (many choose Saturday) and go wild — it can actually help keep your metabolism from downshifting.

What’s in the pool

Proteins

Egg whites + whole eggs, chicken breast/thigh, grass-fed beef, pork, lamb, fish, turkey, tofu

Legumes

Lentils, black beans, pinto beans, red beans, chickpeas, soybeans/edamame

Vegetables

Spinach, broccoli, cauliflower, asparagus, peas, green beans, kale, Brussels sprouts, cabbage, salad greens, cucumber, peppers, zucchini, mushrooms, tomatoes

Fermented (optional)

Kimchi, sauerkraut, unsweetened dill pickles

Herbs & spices (optional)

Garlic, ginger, chili, cumin, coriander, paprika, turmeric, rosemary, thyme, oregano, basil, cinnamon, pepper

Healthy fats (optional)

Olive oil, ghee, guacamole, a small handful of nuts

The slow-carb diet is a general eating plan, not medical advice. Consult a professional before making significant diet changes.