What is the slow carb diet?

The slow carb diet is designed to be a straightforward and manageable diet, particularly for individuals who have not succeeded with other diets. It emphasizes body recomposition, helping improve muscle mass and decrease body fat percentage. The basic rules of the slow carb diet are:

1. Avoid Drinking Calories: Only drink non-caloric beverages like black coffee or unsweetened tea. This rule helps to minimize unnecessary calorie intake.
2. Avoid White Foods: This primarily targets starches, such as bread and pasta, which are often highly refined and can contribute to weight gain.
3. Consume 30 Grams of Protein Within 30 Minutes of Waking Up: This helps in reducing appetite and increasing satiety throughout the day.
4. Stick to Specific Food Buckets: The diet allows vegetables, beans, lentils, and a protein source. This combination is supposed to help keep you full and reduce overeating.

The diet also incorporates a "cheat day" once a week, allowing you to eat freely, which can make the diet more sustainable and psychologically satisfying by providing a break from the restrictions 1.