What is Slow Carb?

If you are new to the 4-Hour Body diet (aka the Slow Carb Diet or SCD), the foundation of the diet can be summarized in the following 5 basic rules, written by the author of the 4-Hour Body, Tim Ferriss:

Rule #1:

Avoid “white” starchy carbohydrates (or those that can be white). This means all bread, pasta, rice, potatoes, and grains. If you have to ask, don’t eat it.

Rule #2:

Eat the same few meals over and over again, especially for breakfast and lunch. You already do this; you’re just picking new default meals.

Rule #3:

Don’t drink calories. Exception: 1-2 glasses of dry red wine per night is allowed.

Rule #4:

Don’t eat fruit. (Fructose –> glycerol phosphate –> more body fat, more or less.) Avocado and tomatoes are excepted.

Rule #5:

Take one day off per week and go nuts. I choose and recommend Saturday.

Author Tim Ferriss also states:

Comprehensive step-by-step details, including Q&As and troubleshooting, can be found in The 4-Hour Body, but the above outline is often enough to lose 20 pounds in a month, drop two clothing sizes, or more.

The rules of this diet are intentionally kept simple and they are really more guidelines than rules. For some, the devil is in the details, and you can certainly delve into the details of the diet by carefully studying the entire (really lengthy) book.

The intent is to provide the minimum amount of information you need to effectively lose weight. There is no need to count calories or measure out portion sizes on this diet. It is really based on the type of food you eat and how that food works with and affects glycemic loads, insulin spikes and metabolism rates.

Don’t want to read all the analyses etc. and would rather work with a coach or a community to try out this diet? There is free and/or paid help with a community of slow carb dieters and coaches here:

Get coached on Coach.me