The slow carb diet advocated in the book the 4-Hour Body written by Tim Ferriss, is the result of an obsessive 10 year quest, to discover what tiniest changes produce the biggest results in changing your body shape.
The slow-carb diet simply has four rules which are followed for six days of the week. The 7th day is a cheat day where no rule applies ( except eat and drink what you want).
Rule number 1: Avoid "white" carbohydrates. This means no bread, pasta, rice, grains, potatoes, breaded fried food or dairy. White foods are high in quick burn energy but nutrient-poor. Avoiding them mean you do not spike you sugar and insulin levels. Surprisingly he claims you should also avoid whole grains and steel-cut oats.
Dairy products also fall into white carbohydrate category because of a high insulin response to dairy. This is despite the fact that it has a low GI ranking.
Rule number 2: You should try and eat the same few meals over and over again. Meals ideally should include protein, legumes, and non-starchy vegetables. There is no limit on how much you can eat but you should aim to eat three or four times a day.
For people with little spare time he suggests you use frozen and canned foods to make meal preparation easier.
Meats and vegetable form a cornerstone of the diet. Substitute legume and beans for vegetarians
Rule number 3: Don't drink calories. You should avoid all milk, sweetened drinks or fruit juice. The good thing is that one or two glasses of red wine are permitted.
Rule number 4: Don't eat fruit apart from tomatoes and avocados. Ferriss suggests that you should avoid fruit (especially fruit juice) because of the way fructose is metabolized.
Tim Ferriss points to a common list of mistakes people often make with the slow carb diet and he provides tips for avoiding these mistakes.
eat within 30-60 minutes of waking
get at least 20g of protein per meal, especially at breakfast
drink plenty water, especially on your "cheat" day
try and avoid artificial sweeteners
don't overdo the exercise
take potassium, magnesium and calcium supplements.
Ferriss suggests that you should get sufficient amounts fat at each larger meal" (typically lunch and dinner). He says that saturated fat is acceptable if the meat being consumed is free of hormones and antibiotics. He suggests you should opt for olive oil, butter, ghee, or macadamia oil.
The Cheat day idea is foreign to many avid dieters, but it is based on a well researched idea of carb/calorie cycling. Ferriss in fact proved through controlled experiments that dieters on this plan who adhered to the cheat day lost more weight that those who did not binge one day a week. A good idea would be to exercise fairly heavily early in the morning of the cheat day.