1. Avoid any carbohydrate that is (or) can be white.
2. The following foods are thus prohibited, except for within 1.5 hours of finishing a resistance-training workout of at least 20 minutes in length: bread, rice, cereal, potatoes, pasta, and fried food with breading.
3. If you avoid eating anything white, you’ll be safe.
4. Eat the same few meals over and over again
5. The most successful dieters, regardless of whether their goal is muscle gain or fat loss, eat the same few meals over and over again.
6. Mix and match, constructing each meal with one from each of the three following groups:
Legumes: Lentils, Black beans, Pinto beans
Vegetables: Spinach, Asparagus, Peas, Mixed vegetables
Proteins: Egg whites with one whole egg for flavor, Chicken breast or thigh, Grass-fed organic beef Pork
7. Eat as much as you like of the above food items. Just remember: keep it simple.
8. Pick three or four meals and repeat them. Almost all restaurants can give you a salad or vegetables in place of french fries or potatoes.
9. Surprisingly, I have found Mexican food, swapping out rice for vegetables, to be one of the cuisines most conducive to the “slow carb” diet.
10. Most people who go on “low” carbohydrate diets complain of low energy and quit, not because such diets can’t work, but because they consume insufficient calories.
11. A 1/2 cup of rice is 300 calories, whereas a 1/2 cup of spinach is 15 calories! Vegetables are not calorically dense, so it is critical that you add legumes for caloric load.
12. Some athletes eat 6-8x per day to break up caloric load and avoid fat gain. I think this is ridiculously inconvenient. I eat 4x per day
2. The following foods are thus prohibited, except for within 1.5 hours of finishing a resistance-training workout of at least 20 minutes in length: bread, rice, cereal, potatoes, pasta, and fried food with breading.
3. If you avoid eating anything white, you’ll be safe.
4. Eat the same few meals over and over again
5. The most successful dieters, regardless of whether their goal is muscle gain or fat loss, eat the same few meals over and over again.
6. Mix and match, constructing each meal with one from each of the three following groups:
Legumes: Lentils, Black beans, Pinto beans
Vegetables: Spinach, Asparagus, Peas, Mixed vegetables
Proteins: Egg whites with one whole egg for flavor, Chicken breast or thigh, Grass-fed organic beef Pork
7. Eat as much as you like of the above food items. Just remember: keep it simple.
8. Pick three or four meals and repeat them. Almost all restaurants can give you a salad or vegetables in place of french fries or potatoes.
9. Surprisingly, I have found Mexican food, swapping out rice for vegetables, to be one of the cuisines most conducive to the “slow carb” diet.
10. Most people who go on “low” carbohydrate diets complain of low energy and quit, not because such diets can’t work, but because they consume insufficient calories.
11. A 1/2 cup of rice is 300 calories, whereas a 1/2 cup of spinach is 15 calories! Vegetables are not calorically dense, so it is critical that you add legumes for caloric load.
12. Some athletes eat 6-8x per day to break up caloric load and avoid fat gain. I think this is ridiculously inconvenient. I eat 4x per day
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