Slow Carb List

As per the Four-Hour Body by Tim Ferriss, Crown Publishing Group. Provided by Jerry W. Hizon MD Motion Medical Group.

The slow-carb diet is a low-carb diet created by Timothy Ferriss, author of the book The 4-Hour Body. It involves eating from an allowed list of food that is low in carbohydrates for at least six days of the week. 

General Considerations

  • Eat the same meals over and over again
  • Don’t drink your calories
  • Don’t eat for 6 hours once you wake up
  • Eat slowly
  • One cheat day is allowed
  • If you have to ask, don’t eat it

NOT Allowed Six Days a Week

  • White carbs, i.e. pasta, bread, potatoes, corn, quinoa, cereal, tortillas, grains, rice
  • Sugar, including fruit such as apples, oranges, grapes, pears, strawberries
  • Dairy, i.e. milk, cream, cheese, yogurt

Allowed (Eat Until “Almost” Full)

Fats & Oils

  • All fats & oils are allowed i.e. coconut oil, olive oil
  • Avocados
  • Olive oil recommended for cold dressings
  • For salad dressings, try olive oil and vinegar with lemon and spices
    • Blue cheese, ranch, caesar, and Italian are acceptable dressings if there are 1-2 g of carbs per serving
  • Do not reuse oil
  • Avoid margarine or any food containing hydrogenated oils (aka trans fats)

Eggs (eat as many as you wish)

Meats

  • Beef
  • Pork, ham (unglazed), bacon
  • Lamb, veal
  • Processed meats (sausage, pepperoni, hot dogs) – check the label
  • Poultry
    • Chicken
    • Turkey
    • Duck

Fish & Shellfish

  • Tuna
  • Salmon
  • Catfish
  • Trout
  • Bass
  • Shrimp
  • Scallops
  • Crab
  • Lobster

Beans/Legumes

  • Lentils
  • Pinto beans
  • Red beans
  • Black beans
  • Snap peas

Vegetables

  • Tomatos
  • Broccoli
  • Green beans
  • Peas
  • Asparagus
  • Spinach
  • Cauliflower

Breakfast Ideas

  1. 3 eggs with 3 slices of Canadian bacon
  2. 2 eggs with 1/2 cup black beans, salsa, and guac
  3. 3 servings of spinach or broccoli frittata

Lunch and Dinner Ideas

  1. Lentil stew
  2. Ground beef + bean chili
  3. Meat & veggie curry
  4. Roasted pork loin with spinach
  5. Roast chicken with brussel sprouts
  6. Shredded meat & cauliflower rice