Worst Slow Carb Diet Mistakes
According to Tim Ferriss, who describes this diet in his book, ' The 4 - Hour Body ', about 90 percent of weight loss stalling is due to just 3 mistakes. Four additional mistakes cover most of the other 10 percent. The ' Big 3 ', as it were, are:
Mistake 1: Not eating breakfast
Specifically, this means not having a high protein meal within an hour of waking in the morning. Ideally, in gospel, the most effective timing would be to eat within a half hour of rising.
Tim cites two cases that decorate this blunder. In the first occasion, when his father followed the diet closely for the first month, he dropped 17 pounds. In the second month he just now postponing breakfast and dropped only 5. 5 pounds. Going back to having a timely, high - protein breakfast in the interrogatory month, he accelerated back to a loss of 18. 75 pounds. This is a great part of self - experimentation that points to one likely cause of his slowdown in month two: delaying breakfast.
In the second case, JayC had reached a plateau at 220 pounds and could not budge parcel lower. All he did to crack the plateau was to enlarge his breakfast to be sure that he irritated at incipient 30 grams of protein at the start of each day. Once he did thence, he dropped below 215 pounds for the first time since he was a freshman in college.
Mistake 2: Not eating enough protein
It is most critical, of course, to get in duration with capable protein at breakfast. This has the added effect of curbing carb impulses turn promoting fat metabolism. The goal is to consume at initial 40 percent of your calories as protein, meaning a minimum of 20 - 30 grams of protein at every meal.
The best sources are no surprise: meats, eggs, cottage cheese, and protein shakes.
The surprise to folks who make this error is that they ofttimes overdo the veggies. Look, we all hear the admonition to ' eat your veggies ' all our lives. However, if you consume too substantial a salad or too big a branch of other green veggies, you will undermine your progress in at smallest two ways: 1 ) you will consume insufficient protein; and, 2 ) you will consume insufficient calories. Remember, the slow carb diet is NOT based on restricting calories. You have to take in enough food to keep your metabolism from slowing down. Green veggies just won ' t help you much on that count.
Mistake 3: Not drinking enough water
Hydration keeps the tackle running more smoothly, especially for liver function. If you drink too petite water, your food intake will overload your digestive tract and pull water into it. Oddly enough, you will even retain water in strange places, view up as swollen ankles and lower legs, when you don ' t keep your water intake up. If you reach a weight loss plateau, see how quickly you get back on passageway by just drinking a few more glasses of water each day.
Other Mistakes
As I spoken before, the mistakes below are at fault for no more than about 10 percent of the stalling cases that Tim has pragmatic.
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Nevertheless, they may offer solutions to your plateau if none of the ' Big 3 ' leading does then.
Mistake 4: Ardent that you will cook, especially if you are a bachelor
Imagine cooking three meals a day. Isn ' t that a retro thought? Here is how to get around halfway all the row you might encounter if you clinch to cook all of your meals and discover that there is no way to keep up the walk. First, get good frozen foods. They are even now cooked, and the good ones have no added ingredients ( carbs, sugars, spice, butter or oil, etc. ). Frozen spinach should add only spinach.
Second, get good canned foods. If you use canned legumes, just be sure to get only brands that number among just the legumes you want. Far too many brands include uncritical added ingredients, commensurate as sugar ( really! ).
Mistake 5: Mistiming weighings with your menstrual cycle
This is obscure patent to those who experience a menstrual rotation. However, Tim being a bachelor himself, he thought it important to point this out. When you retain water during your rotation, your weight is not an accurate representation of your progress on the slow carb diet.
Mistake 6: Overeating ' domino ' foods
These foods are smartly those recommended sources of slow carbs that are easy to eat too much. Nuts, chickpeas, hummus, peanuts, peanuts, macademias. They are phenomenal snack foods if spent in moderation. Just 5 - 10 almonds would be a moderate amount. Isn ' t it sooooo easy to double that! My downfall is cashews. I can eat 5 handfuls of them in a single day.
Tim notes that he has plateaued 3 times by just eating too many almonds. Yes, ' domino ' foods like this are nutritious. Just don ' t eat too many.
Mistake 7: Overconsuming artificial or all - natural sweeteners
Syrup is sugar, no matter what the ' all - natural ' source is. It doesn ' t matter if it is called agave, maple, cane, beet, or any other kind of syrup. It is a fast carb source of sugar. In fact, the increasingly popular raw agave nectar may be the worst, since it contains upwards of 90 percent fructose, the deadliest sugar of all for weight loss.
Regarding artificial sweeteners, none are good for your health. As it pertains to the slow carb diet, though, Tim has noted in himself and others that no more than 16 ounces of artificially sweetened beverage is the limit. After that, weight loss is likely to stall.
One More Thing
The above are the 7 most common dietary mistakes. In Tim ' s book, he includes an eighth mistake, that of exercising too much. This is a topic unto itself, which many people suffer from unknowingly. Yes, you can exercise too much or exercise the wrong way and completely undermine your weight loss program. I will write about this topic later, by itself, so I can spend more time explaining what you should and should not do for exercise.
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