Overview: This diet focuses on avoiding an insulin response which promotes deposition of fat, supporting a high metabolic rate, and redirecting food energy to muscle instead of fat. The major shift in eating is away from grains to protein and legumes for calories. This information is greatly condensed from The Four Hour Body by Timothy Ferriss

Promoted activities
Promoted edibles
  • Some method of weekly tracking and recording which helps promote awareness, e.g. measuring, weighing, etc.
  • Eat the same few meals over and over again (not required but encouraged because it is less complicated)
  • Eat 30 grams protein within 30 minutes of waking. 40% of breakfast calories must be from protein
  • Eat at least 20 grams protein/meal
  • Hunger means you are not eating enough (protein and legumes), so may need a 4th meal, eg. breakfast, early lunch, late lunch, dinner.
  • Include 1 cheat day/week (collect all forbidden foods to eat on that day only) This is done to ensure no downshift in metabolic rate (slowed conversion of T4 to T3)
  • Proteins, legumes (refried beans are a staple), eggs, non-starch veggies, mushrooms, tofu, tempeh, seeds and nuts and nut butters.
  • Salsa w/o sugar added, all non-flour, non-cream based sauces.
  • Water, unsweetened tea, coffee (w Butter, olive oil, macadamia oil


Discouraged activities
Forbidden edibles
  • Skipping the cheat day
  • Keeping forbidden edibles handy after cheat day
  •  Eating too late
  • Skipping breakfast
  • Skipping enough water, proteins and legumes
  • Too much exercise
  • White carbs, anything made w/flour or grains
  • All fruit (except tomatoes & avocados)
  • Soft drinks, fruit juices, alcoholic beverages ( except dry red wines)
  • All dairy (except cottage cheese)
  • All soy products
  • All sweeteners, artificial or natural (stall fat loss) Use cinnamon and vanilla instead.

Binge-ing rules
1. 1st meal should not be a binge meal but rather high in protein.
2. Drink grapefruit juice prior to 2nd meal and consume citric juices (lemon, lime) in water.
3. If you need cathartics, this is the day to take them to accelerate binge removal
4. Short bursts (less than 90 seconds) of intense exercise before eating directs energy into building muscle instead of fat storage.



11 Responses to Slow Carb Diet

  1. Anne Dail says:

    Dear Pat, Everything just wonderful. I am very blessed to be able to call and hear your meetings. As I listened, I could feel the Lord opening and closing doors in my life. I was, am so happy and content to follow the Lord, the rest of my life. Now with John in heaven, and husband dead, I am my maiden name(Freeman) totally open to the Lord. and I feel His call constantly. God has and is using u to help me. Oh, what a God we serve. Blessings, to u and yours, Anne Dail

  2. Joanne Thompson says:

    I am enjoying reading your new website. Thank you for sharing this info with us. I am on week 3 of no sugar and wheat. I have lost 9 pounds and don’t feel bloated.

    I read Ann Dail’s comment on the slow carb diet, and she mentioned that she was blessed to call and hear your meetings. What is that about? Is that something available for anyone?

    I appreciate you and all your studying.



  3. Danette says:

    Hi! Question about the slow carb diet. In the promoted edibles it says tofu and tempeh are ok but in the forbidden edibles it says to avoid all soy. I was just wondering the reason behind this.
    Also, I don’t know if this might actually be a concern for other people as well, but most of my reading on eating healthy and maintaining a healthy diet focuses on weight loss as a natural result. Any insight for people who want or need to GAIN weight? I eat often and mostly according to my blood type (I’m a type A that can’t tolerate soy??) but I am under a “healthy” BMI.

  4. PatBlockND says:

    Hey Dannette,
    Soybeans are not very digestible and in times past were considered animal food for those animals with more than one stomach or with more vigorous digestion than humans. To make the beans edible for humans they were fermented, which creates tofu and tempeh. So tempeh and tofu are transformed soybeans, like sauerkraut is transformed cabbage. Many people can tolerate sauerkraut who cannot tolerate cabbage.

    Inability to gain weight bespeaks an inflamed or faulty digestion. This is usually a liver issue b/c the liver governs the digestive pH and our digestive enzymes and microbes are pH sensitive. I’ll post some info on Kombucha tea which aides the liver and adds beneficial microbes. But fermented foods may help rectify the gut for better digestion, because the enzymes and microbes are digestive assistants.

    • Danette says:

      Ok, I am TRYING to remain calm because I get it that that is first and foremost the most important thing to do, but after reading and reading I feel overwhelmed! It’s hard for me to pinpoint the underlying issue or dysfunction here for me. I would like to make an appointment to sit with you and ask my many questions but I live on the Eastern Shore and getting to you during office hours with 2 toddlers is difficult. I’m trying to learn and I am thinking that resolving the major insult will help resolve the other issues, but figuring out MY major insult is troublesome. I have so many symptoms of several organ dysfunctions. Am I on the right track with drinking some Kombucha and doing a Gentle Liver Cleanse? I’d love to gain a little weight and not feel so fragile. If my symptoms don’t start resolving with this I’ll be calling you for some insight and guidance. Thank you for the soy tidbit as well. Blessings.

      • PatBlockND says:

        Hey Dannette,
        If you and Brenda cannot work out an appointment time, consider allowing us to proxy test you. And we can talk on the phone about the recommendations.


        • Cindy Hailey says:

          Hi, Pat!
          I am loving your new site…Thank you!
          I hate to appear to be ‘beating a dead horse’, but I also have a soy question…
          Because it inhibits the thyroid in non-fermented form, and because I have had radio-active iodine treatment in the past, rendering me nearly thyroid-less, I try to avoid soy/ soy products. (It’s in so many of our foods.) That’s why this is an important topic to me.
          So…I was taught that today’s tofu is not fermented like traditional tofu was, and that only miso and tempeh are ‘safe’ due to the fermentation process. Do you have insight to this that might clarify the issue? (I am teachable from trustable resources and you are one of the few I trust.) 🙂 And by the way, I have been using this plan and it is very effective!

          • PatBlockND says:

            Hey Cindy,
            I’m not sure why he includes all grains yet forbids soy products. Maybe because 80% of corn, wheat and soy are genetically modified (franken foods) and as such cause water gain (aka weight gain) in most people.
            As far as the thyroid is concerned, remember that God gives us backups and the adrenals can make the needed thyroid hormones for your body if properly nourished. I once had a client w/no thyroid yet he kept testing for thyroid type supplements and was able to get off his synthroid. Docs were dumbfounded b/c he has no thyroid and normal thyroid levels. THAT is intelligent design. :~)

          • PatBlockND says:

            You will find that if you keep at it and keep seeking, you will find inspired short cuts – things to add or subtract that make it better, faster, etc. That is what I mean by ‘make it your own’. Let us know what you find. :~)

  5. Carolyn Pierce says:

    Hi Pat,
    I was looking at the slow carb diet and was wondering if there was any books with ideas on what to eat at each meal? I am not overweight but have a problem with cellulite in my thighs and buttocks. I thought this might be the right eating for me.
    Any info would be appreciated.
    Thanks Carolyn Pierce

    • PatBlockND says:

      I don’t think the diet is that directive. I would combine this info with your blood type diet to keep your inflammation down. Cellulite can mean circulation issues.

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