What You Should Be Eating on the Slow-Carb Diet

One of the most common questions asked regarding the slow-carb diet is "Can I eat this?" The actual list mentioned in the book is pretty small, but it's not exhaustive. The slow-carb diet is not as restrictive as it may seem at first. This list will not be exhaustive either, but it'll get you a good way down the road.

As you're starting out on this fat-loss journey, it'll be important to have a solid understanding of the food groups allowed so you can combine things from each in order to make some really great slow-carb diet friendly recipes.

There are three main food groups on the slow-carb diet. To construct a faithful slow-carb meal, pick at least one item from each category.


Protein is the most important food group on the 4 hour body diet. If you do not eat enough protein, you will not be full enough, and you'll crave things you should not have. For an average guy like me, shoot for 30-50 grams or so of protein per meal. That's between 3-6 ounces of chicken breast or steak. Enjoy the following sources of protein:

  • Chicken
  • Beef
  • Fish (pick wild-caht for better quality)
  • Pork
  • Eggs


Veggies will be the second most important building block in a solid slow-carb meal. If your meal consist only of protein and veggies, you will be well on your way to rapid – and sustainable – fat loss. Try to get around 2 cups of vegetables per meal. Pick a variety of veggies for best results. The more colorful, the better.

  • cruciferous veggies (like broccoli, cauliflower)
  • asparagus
  • greens (spinach, kale)
  • cabbages (kimchi and sauerkraut make awesome cage dishes and their fermented state helps gut bacteria grow)
  • peas
  • green beans
  • squash (some people do not agree with this, but in moderation it's all good)
  • tomatoes
  • peppers
  • comments


Legumes will make up the third block of ingredients. These are otherwise known as lentils and beans. In my opinion and experience, if you're trying to lose considering weight or if you're generally sedentary, leggings should be limited. They do help fill you up, but if you're eating enough protein and veggies, it will not be a big deal to skip them.

There is also one more that Tim Ferriss doesnt talk about much, but I think its important to mention it.


Good fats are essential to helping you lose fat. It does not sound logical, but fat is not what makes you fat. Fat is actually what your body likes to burn (why else would it convert excess calories to fat …). It's the only macro-nutrient that does not cause an insulin response, and low insulin levels is what keeps the fat melting off of your midsection.

Get delicious fats from things like avocados, olive oil, coconut milk (unsweetened, full-fat), and coconut oil. Seeds and nuts are also nice and fat, but do not go overboard. Abusing them will stall weight loss, and they contain more omega-6 fats that you generally want to limit (since it's so high in today's diet anyway). If you're eating organic, grass-fed meats, do not bother cutting off the fat either. It'll have good omega-3 fats that do your body good.

Get cooking!

With these four things in mind, you should be able to throw together some really slow-carb meal ideas in no time!

Happy eating!

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