Slow Carb Diet Plan

Introduction

Slow Carb diet consists of- 1. Protein rich source 2. Legumes (Slow carb) 3. Veggies

Carbohydrate

• Carbohydrate= Carbon+ Hydrate(Water) ie. $C_n(H_2O)_n$ Three types-
• Simple Carbohydrate (Sugar)
  1. Sugar: Glucose(fundamental currency), Sucrose(Glucose+ Fructose, from table sugar), Fructose(from fruit), Lactose(from milk)
• Complex Carbohydrate (Starches and Fiber)
  1. Long chains of Sugar molecule
• Fiber (Special type)

How it works

Calorie deficit, but indirectly. 1. Less Hunger 1. Slow carbs=> Slow digestion=> Steady glucose release=> Delayed hunger=> Natural calorie control. Whereas, Fast carbs=> Fast digestion=> Blood sugar spikes (ie. Glucose floods the blood)=> Crashes in short time=> Hunger returns=> We overeat. 2. Satiety 1. High Protein + Fiber results slows digestion. ex. 1 Bowl of Rajma(210 kcal) feels heavier than 1 bowl of Rice(200 kcal) 3. More fat burning 1. Less Insulin due to Slow carbs, results in body burning fat more freely unlike high insulin where body stores fat.

1. Protein rich source

• Maintains muscle mass while losing fat, and boost metabolism.
• Protein triggers satiety hormones, keeping us full longer.
• Prevents body from breaking down Muscle while being in calorie deficit mode.
• Examples: Egg whites with 1-2 whole egg for flavor, Chicken breast, Chicken thigh, Fish.

2. Legumes (Slow carb source + More Protein)

• Provide steady energy and fiber
• Slowly digested - allowing release of sugar slowly in blood resulting in stable blood sugar and energy. No insulin spike, so that body stays in Fat-burning mode instead of fat storage mode.
• High in fiber, which improves satiety and digestion.
• Examples: Rajma, Chana, Masoor Dal, Black beans, Lentils, Borlotti Beans, Red beans, Soya beans etc.
• Low glycemic food unlike Rice, roti, Potato etc.

Difference between Legumes (Slow carbs) and Fast carbs(Rice, Potato, Roti, etc.)

1. Legumes have GI(Glycemic index) of 25-35, whereas other carbs like Rice, Potato, etc. have GI of 50-90, which results in spike of Insulin. Insulin secreted by Pancreas triggers the body response to blood-sugar in blood. Less GI means less glucose in the blood at a time means less Insulin means body which signals the body to remain in fat burning mode. Whereas High carb food like Rice, Potato, Roti, etc. cause the blood to flood with Glucose resulting in insulin spike signaling the body to remain in Fat-storage mode.
2. Also Legumes are slow carbs means, they are digested slowly, so gives steady and long-lasting energy unlink Fast carbs like Rice which gives is digested rapidly along with flooding of blood glucose during a short period, after which increases over eating risk(rapid digestion of the earlier eaten portion).
3. Legumes like Rajma, Chana, dal, etc. have 15-25% Protein, whereas Fast carb have 2-7% protein. Higher protein means better satiety and muscle preservation during fat loss.

3. Vegetables (Nutrient and Fiber rich)

• Low in Calories but high in micro-nutrients like Vitamins, Minerals, antioxidants, etc.
• High Fiber content improves digestion and keeps us fuller.
• Add bulk to meals without spiking blood sugar.
• Examples: Spinach, Mixed veggies, broccoli, Cauliflower, Green-Beans, Lauki, Karela, Capsicum, Peas etc.

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