The Finer Points and Common Questions
As for the methods, there may be a million or even more, but the principles themselves are few. The man who grasps principles can successfully select his own methods.
-Ralph Waldo Emerson
The system is the solution.
-AT & T
This chapter answers the most common questions related to the Slow Carb Diet, sharing of lessons learned in the real world and the identification of the most common mistakes.
Tim Ferriss has designated Saturday as “cheat day” in all of his answers, but in practice, you can change it to another day of the week.
Chances are really good, at least 50% of the questions in this chapter will come to you at some point. If you are serious about achieving fat-loss as quickly as possible, read everything.
Common Issues and Concerns
HOW CAN I FOLLOW THE DIET ? IT IS TOO STRICT !
Just start by changing your breakfast. You will lose the non-visible fat. Be sure to see “Fleur B” in “Perfect Posterior”, which has lost about 3% of bodyfat in 4-5 weeks with this substitution. Once you see the results, keep and move to 100% in the slow-carb diet for six days, after which you can indulge yourself for 24 hours.
Then again, can I do a test a week to see if it’s really too much? I doubt. “Pritibrowneyes” has developed a simple method to improve self-control:
One thing that has worked for me was to keep a small notebook with me. Whenever I had a craving for something (sweet stuff or just regular food) I added it to the list of things that I would eat during my cheat day. This was my way of acknowledging my desire and remind myself that I could have but not right now. It’s like eating deferred.
BUT EAT THE SAME THING IS SO ANNOYING!
Most people greatly overestimate their variety of meals.
Assuming you are not traveling, what have you had to eat for breakfast last week ? At dinner ? There’s a good chance, especially for breakfast, you have repeated one of the three meals.
Rotate five or six meals for a few weeks is not difficult at all, even if you can imagine otherwise. It’s an awesome feeling and looking better every week in succession is easier to justify to have a familiar food taste (flavor) from Sunday to Friday. Saturday is the “cheat day”. This is one of hundreds of examples of results that trunping variety, that one from Jeff:
I’m stronger for 2 weeks and I lost nearly 15 lbs (6.8kg) ! I have this plan “lose 30 lbs (13.6 kg) before my 30 years old” and now I’m halfway, there still four months before the end.
I make egg whites, lentils and broccoli in the morning, a burrito bowl (chicken, black beans, vegetables) for lunch, then chicken, lentils and mixed vegetables for dinner. All followed with some delicious red wine before bed.
I acknowledge that I was already bored with the meal, but the results I saw so far made a minimal concern. I add some different seasonings or light sauces to the chicken to change….
I only had a “cheat meal” so far, but I’m looking forward to my second tomorrow. I’ve done too much last week, as I have consumed close to 5 000 calories, where normally I’m around 1 200-1 300 :); Surprisingly, this great “cheat meal” last week I wasn’t too pulled back as I was far from my usual pre-“cheat meal” weight .
I don’t like exercises and I’m not committed to it as part of my plan for weight loss, but some people at work make me to do 30-45 minutes on bike or elliptical few times a week. I don’t know if that’s enough to actually make an impact or not, but at least it gives me my butt.
I am interested to see how the next two weeks go. I am less than 200 lbs (90.7 kg ) for the first time in years and my goal is to 185 lbs (84.8 kg).
SHOULD I TAKE SUPPLEMENTS ?
Tim Ferriss suggests potassium, magnesium and calcium. This diet will make you lose the excess water and electrolytes that can go with it.
Potassium can be consumed during meals using potassium-enriched salt or preference of Tim Ferriss, eat extra guacamole with Mexican meals. Avocadoess, the main ingredient of guacamole, contain 60% more potassium than bananas. Avocadoes also contain 75% insoluble fiber to help you to stay regular. If you prefer, pills are still available.
Magnesium and calcium are the easiest to consume in pill form and 500 mg of magnesium taken before bed will also improve sleep.
If you prefer to get your electrolytes through whole foods, here are good slow carb options, in descending order of concentration. Note that spinach is the only element on all three lists:
Potassium (4 700 mg daily recommended average, 25 year-old male in good health)
1. Lima beans, cooked, 4.9 cups (1 cup = 969 mg)
2. Chard, cooked, 4.9 cups (1 cup = 961 mg)
3. Halibut, cooked, nets 2.6 (half thread = 916 mg)
4. Spinach, cooked, 5.6 cups (1 cup = 839 mg)
5. Pinto beans, cooked, 6.3 cups (1 cup = 746 mg)
6. Lentils, boiled, 6.4 cups (1 cup = 731 mg)
7. Salmon, cooked, nets 3.4 (half thread = 683 mg)
8. Black beans, cooked, 7.7 cups (1 cup = 611 mg)
9. Sardines, 7.9 cups (1 cup = 592 mg)
10. Mushrooms, cooked, 8.5 cups (1 cup = 555 mg)
Calcium (1 000 mg daily recommended average, 25 year-old male in good health)
1. Salmon with the edges, 1.1 cups (1 cup = 919 mg) (tasty if you are a cat)
2. Sardines with bones, 1.8 cups (1 cup = 569 mg)
3. Mackerel, canned, 2.2 cups (1 cup = 458 mg)
4. Tofu, firm, 3.6 cups (1 cup = 280 mg)
5. Collard, cooked, 3.8 cups (1 cup = 266 mg)
6. Spinach, cooked, 4.1 cups (1 cup = 245 mg)
7. Cornille, cooked, 4.7 cups (1 cup = 211 mg)
8. Turnips, cooked, 5.1 cups (1 cup = 197 mg)
9. Tempeh, 5.4 cups (1 cup = 184 mg)
10. Agar, dried, 5.7 cup (1 oz = 175 mg)
Magnesium (400 mg daily recommended average, 25 year-old male in good health)
1. Pumpkin seeds, 2.6 oz (73 gr) [2 oz (56 g) = 300 mg]
2. Watermelon seeds, dried, 2.8 oz (79 g) [2 oz (56 g) = 288 mg]
3. Peanuts, 1.6 cups (1 cup = 245 mg)
4. Halibut, cooked, nets 1.2 (half thread = 170 mg)
5. Almonds, 5 oz (141gr) [2 oz (56 g ) = 160 mg]
6. Spinach, 2.5 cups (1 cup = 157 mg)
7. Soybeans, cooked, 2.7 cups (1 cup = 148 mg)
8. Cashew nuts, 5.5 oz (155 gr) [2 oz (56 g) = 146 mg]
9. Pine Nut, 5.7 oz (161 gr) [2 oz (56 g) = 140 mg]
10. Brazil nuts , 6.3 c. tablespoon ( 2 tbsp = 128 mg)
NO DAIRY PRODUCTS? REALLY? MILK NOT HAVE A LOW GLYCEMIC IINDEX ?
It is true that milk has a low glycemic index (GI) and low glycemic load (GL). For these, whole milk has an attractive 27. Here, dairy paradoxically have a high insulin response on the scale of insulinemic index (II or ININ). Researchers from Lund University in Sweden examined this surprising finding:
Despite low glycemic indices 15-30, all manufactured milk products have high insulinemic index of 90-98, which are not significantly different from the index insulinaemic bread which is the reference [white bread generally] .. . Conclusions :. Dairy products appear insulinotropic as judged from 3 times to 6 times higher than insulinemic indexes than expected from the corresponding glycemic index.
Removed even some dairy product can significantly accelerate fat loss, as “Murph” has noted:
OK, it’s been a week since I got the opinion of Tim Ferriss and decrease dairy products. I lost 6 lbs (2.7 kg) and more. And what’s amazing to me is that I always consumes a little. A handful of cheese on my eggs for breakfast and a glass of milk a day.
Need something to the flavor of your coffee ? If you must use cream (no milk), no more than two tablespoons, Tim Ferriss opts for a few drops of cinnamon and occasional drops of vanilla extract.
NO FRUIT? I DO NOT NEED A “BALANCED DIET”?
For starters, there is no consensus on what a “balanced diet”. Tim Ferriss and researchers have tried to find an official definition from the US Department of Agriculture and other federal agencies and they found nothing. Tim Ferriss has seen no evidence to suggest that fruits are necessary more than once a week, the “cheat day”
.See “forbidden fruits” box in the final chapter.
OOOH, I DO NOT LIKE THE BEANS. CAN I REPLACE WITH SOMETHING ELSE?
Maybe you just hate farting and not beans.
Tim Ferriss has solutions to address the issue of beans.
The lentils rarely cause the gas issue and are by default classified as legumes. For beans, buying organic often help solve the rumble effect in the pants and if that doesn’t work, soak beans in water for a few hours, will help break the cause of delinquency: the oligosaccharides. This is one of many reasons why Tim Ferriss eat canned beans and lentils with the disorder juice in the can, instead of buying those dry. If all else fails, add some epazote (available in Mexican grocery stores or online) for beans and you’re golden.
Is it because it’s bland is the problem ? It’s even easier to set: add a little balsamic vinegar and garlic powder. Otherwise try the red beans instead of black or Pintos.
Maybe it’s the smell or texture of the bean in your mouth? Try the false potato puree, “Dana” explains:
Put a little olive oil in a pan … add a can of white beans (or cauliflower), crush them with a spoon or whatever you want, add a little water to get the consistency you want, season with a little salt, pepper, garlic powder and some parmesan cheese if you like … it has a great taste and cooks is no time at all !
The approach of the false mashed potatoes also works well with simple refried beans … and don’t forget to mix the beans with something else. Tim Ferriss ‘s breakfast is often a concoction of mixed vegetables with lentils and coleslaw salad. It has 100 times better taste than the three eaten separately.
Do you really want to eat beans for every meal ? No. What leads to the rules of omission.
Tim Ferriss doesn’t eat beans for every meal because he eats out almost every lunch and dinner. If he cooks, lentils and black beans are by defaults. Outside, he’ll order extra protein and vegetables to the entrée and supplement with one or two slow-carb appetizers, such as unbreaded calamari and a salad with olive oil and vinegar. If you omit legumes in a meal, you should definitely make an effort to eat larger portions than your old higher-carbohydrate itself. Remember that you get fewer calories per inches (cm) cube. Eating more than you’re used.