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Slow Carb Diet
What did I do?

bit.ly/QSSCD

Dan 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”
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. 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
154.0
153.0
152.0
151.0
150.0
149.0
148.0
147.0
13/Oct

8/Oct

3/Oct

28/Sep

23/Sep

18/Sep

13/Sep

8/Sep

3/Sep

146.0
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%
13/Oct

8/Oct

3/Oct

28/Sep

23/Sep

18/Sep

13/Sep

8/Sep

3/Sep

16.0%
My foods spreadsheet
 Trader Joe’s focus
 Full spreadsheet at bit.ly/QSSCD
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

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Slow Carb Diet - a 30-day trial

Notas del editor

  1. TODO:https://forum.quantifiedself.com/thread-the-effect-of-diet-on-energy-focus
  2. Why I did it:Want to look like this, or this?I’m an entrepreneur and don’t have much time
  3. Takes time but you learn something useful – self defense, instead of, say, pointless running
  4. Passive device, doesn’t take much time, but didn’t work very well, either
  5. P90X just takes a lot of time
  6. FIVE YEARSIs how much time passed since I last lost fat significantlyBut that provided a good baseline without much fluctuation
  7. SCD can be summarized as the elimination of starches and anything sweet (including fruit and all artificial sweeteners), and a strong preference for lean protein, legumes and vegetables.
  8. Many diets are too complicated, and require careful calorie and portion control, which leads to non-compliance.SCD is simple.
  9. Prohibited: all bread, rice (including brown), cereal, potatoes, pasta, tortillas, and fried food with breading.
  10. SCD is made to be practical, not fun. It can get boring to eat the same meals over and over, but I found it liberating – the fewer choices I had to make, the better.Canned foods are fine. Eat four times a day.
  11. Get at least 20g of protein / meal, no matter what.*Eggs*Chicken breast or thigh*Beef (preferably grass-fed)*FishPork
  12. *Lentils (also called "dal" or "daal")*Black beansPinto beansRed beansSoybeans
  13. VEGETABLES*Spinach - incredible for body recomposition.*Mixed vegetables (including broccoli, cauliflower, or any other cruciferous vegetables)*Sauerkraut, kimchee (full explanation of these later in "Damage Control")AsparagusPeasBroccoliGreen beans
  14. Don’t drink milk, soft drinks, or fruit juice. Cottage cheese is the only allowed dairy.Limit diet soft drinks to 16oz/day.Butter is fine, as long as it has no other ingredients than salt.Avoid soy milk and soy isolate supplements.
  15. Except tomatoes and avocados, and the latter only one cup/meal per day.Humans don’t need fruit, which contains sucrose. You only need the Vitamin C, which can be taken as a supplement.
  16. MANDATORY - Dramatically spiking caloric intake in this way once per week increases fat-loss by ensuring that your metabolic rate doesn't downshift from extended caloric restriction.
  17. Sleep and stress are the top factors cited by 4HB forum users as preventing body recompositionSee http://science.howstuffworks.com/life/sleep-obesity.htm – sleep regulates leptin and ghrelin, which control calorie burn and fat depositing
  18. I had followed the diet religiously
  19. Drop occurred after a vacation, but then for ~3 weeks, weight stayed within 1lbThere appears to be some hope at the end, we’ll see about that
  20. Body fat was within measurement error at all timesHowever, Tim advises against using electric impedance body fat scales
  21. I never ate beans in my lifeI actually hate beans!Salsa, mustards, condiments – anything becomes edible!
  22. Tim is big on not counting calories, but also advises to eat more than usual. How much more, exactly?
  23. Sleep is the big factor not mentioned in the book, that forum participants indicate as the #1 reason for lack of progressPAGG stands for Policosanol, Alpha-lipoic acid, Green tea flavanols, Garlic extractPolicosanol - an extract of plant waxes, often sugar cane. Increases fat loss when combined with AGG.Alpha-lipoic acid (ALA) is a potent antioxidant and free radical scavengerEpigallocatechingallate (EGCG) is a catechin and flavanol found in green teas. Appears to increase programmed cell death (apoptosis) in mature fat cells. This means that these hard-to-kill bastards commit suicide. The ease with which people regain fat is due to a certain “fat memory” (the size of fat cells decreases, but not the number), which makes EGCG a fascinating candidate for preventing the horrible rebounding most dieters experience.Garlic extract (Allicin) – inhibits fat regain
  24. Use the same body fat scale