What did I do?

Slow Carb Diet

bit.ly/QSSCDDan 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”

carbohydratesProhibited:

All bread

Rice (including brown)

Cereal

Potatoes

Pasta

Tortillas

Fried food with breading

2. Repeat the

same meals

ProteinsBreakfast: 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

146.0

147.0

148.0

149.0

150.0

151.0

152.0

153.0

154.0

3/S

ep

8/S

ep

13/S

ep

18/S

ep

23/S

ep

28/S

ep

3/O

ct

8/O

ct

13/O

ct

Four weeks in – no result

16.0%

17.0%

18.0%

19.0%

20.0%

21.0%

22.0%

23.0%

24.0%3

/Sep

8/S

ep

13/S

ep

18/S

ep

23/S

ep

28/S

ep

3/O

ct

8/O

ct

13/O

ct

Body fat, measured with OMRON 516-B scale

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