What is the Slow Carb Diet cheat day? Why is having a day off from your diet important?
The Slow Carb Diet cheat day is the one day every week where you don’t follow the rules. In The 4-Hour Body, Tim Ferriss explains the importance of the cheat day.
Read more about the Slow Carb Diet cheat day and why you need it.
Follow the Slow Carb Diet rules only six days per week. The seventh day is a built-in cheat day—eat and drink whatever you want, all the no-nos included.
Though it sounds counterintuitive, the Slow Carb Diet cheat day provides many benefits:
- If you make yourself a little sick by overeating junk food, you won’t crave it so strongly on other days.
- Eating a lot once a week maintains your metabolism (which slows when you restrict calories). Your metabolism is what makes you lose weight, so it’s important to keep it going strong.
- Everyone cheats on diets. Building in a cheat day dispenses with guilt and keeps you mentally healthy.
- Eating varying amounts helps prevent your body from decreasing hormone production.
You won’t gain any permanent weight from cheat day as long as you adjust your body chemistry so that what you eat either passes through you or is absorbed into muscle tissue (rather than fat tissue). To do this:
1. Keep your blood sugar levels consistent so your body won’t release as much insulin. To manipulate blood sugar levels:
- Use the techniques in the “Understanding Insulin” section. Particularly, drink a little bit of citric juice (the author recommends grapefruit) before your first cheat meal. The fructose in grapefruit juice will flat-line your blood sugar.
- Eat a regular, non-binge breakfast of 300-500 calories. It should contain 30 grams of protein minimum. It should also contain fiber to avoid diarrhea.
- Use supplements that control the release of insulin.
2. Increase the speed of food passing through you by eating or drinking 100-200 milligrams of caffeine at each meal. If food passes through your body fast enough, there isn’t time for your body to absorb all of it.
3. Encourage the storage of calories in muscles instead of fat. The glucose transporter type 4 (GLUT-4) is a “gate” on both muscles and fat that allows calories to enter. You can stimulate GLUT-4 on the surface of muscles by doing 60-90 seconds of muscular contractions just before you eat and then again 90 minutes after eating. Try squats, push-ups against the wall, or chest flys with a resistance band.
It’s normal to gain weight immediately after cheat day and that’s not a problem—you’ll lose the weight again over the next two days. Remember that circumference measurements are a better measure of fat loss than weight.
Men can often replace cheat day with a single cheat meal. Some women can’t because the diet decreases leptin (a hormone that regulates fat storage), and low leptin levels can inhibit menstruation.
Slow Carb Diet Cheat Day: Why You Need It
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Here's what you'll find in our full The 4-Hour Body summary :
- How to do the least amount you need to do for the results you want
- Why you need a cheat day in your diet
- How to improve everything about your body, including sleep, sex, and longevity
FAQs
Having a cheat day once a week is intended to prevent your metabolic rate from slowing down as a result of low-calorie consumption. Dieting and restricting calories can damage thyroid function, which can make it harder to lose weight because it can cause your body to burn fewer calories.
What are the rules for cheat days on a slow-carb diet? ›
The seventh day is a built-in cheat day—eat and drink whatever you want, all the no-nos included. Though it sounds counterintuitive, the Slow Carb Diet cheat day provides many benefits: If you make yourself a little sick by overeating junk food, you won't crave it so strongly on other days.
What happens if you have a cheat day on low-carb diet? ›
While many dieters think of cheat day as a well-deserved reward, nutritionists say there are downsides to it. Some disadvantages of having a cheat day on keto include getting knocked out of ketosis and hindering further weight loss.
Why am I not losing weight on the slow-carb diet? ›
Not eating enough or eating too much are two reasons why you may be struggling to lose weight on a low-carb diet. Falling for the low-carb or sugar-free labels or setting unrealistic expectations for yourself may be why you're struggling to lose weight on a low-carb diet.
How long does it take for slow-carb diet to work? ›
The slow-carb diet is generally a low-carb and high-protein method of eating. Ferriss believes that following this pattern of being "on" for six days straight results in weight loss because it prompts the body to use fat for energy, thus breaking down fat stores.
What are the 5 rules of slow carb? ›
The slow-carb diet is based on the following five fundamental rules, per the founder:
- Avoid "white" starchy carbohydrates. ...
- Aim to eat the same meals and foods consistently. ...
- Prioritize low-calorie drinks (especially water). ...
- Don't eat fruit. ...
- Take one day "off" of the diet every week.
That's why fructose is not included on the Slow Carb diet food list. Rule #7: Don't eat dairy, except for cottage cheese. Even though dairy products have a low glycemic index, they produce a large insulin release, which will make your body store fat.
Will one cheat day ruin my progress? ›
While your metabolism may go up in the immediate aftermath of a splurge, it doesn't stay that way for long enough to make a significant difference. “Cheat day calories can add up fast and bring your weight loss progress to a screeching halt — or even reverse it,” Taylor warns.
Will one slice of pizza take you out of ketosis? ›
Regular Crust
This type of pizza crust can have up to 33g of carbs without any added sauce or cheese. If you're limiting your carbs to 20-50 grams per day, one slice of this type of crust will likely kick you out of ketosis.
Do cheat days ruin weight loss? ›
If you're healthy, your body knows how to regulate itself after a cheat meal. Aside from feeling bloated, less active, and a temporary increase in water weight (excess sodium in many processed foods means you'll hold on to more water) a cheat here or there won't do much harm.
It is suggested that metabolic rate is slowing over time due to an inadequate intake of carbohydrate. The other reason you may find that you are gaining weight on a low carb diet is if you are simply compensating by eating extra fats and proteins.
What are the problems with slow-carb diet? ›
Downsides of the Slow-Carb Diet
The slow-carb diet does not seem to have any significant side effects. However, the decrease in meal frequency could cause a lack of energy and increased appetite in some people. This can be avoided by eating enough protein at each meal and drinking plenty of water.
Is oatmeal allowed on the slow-carb diet? ›
You should avoid the following foods on the slow-carb diet: Fruits: Apples, bananas, oranges, berries, etc. Starchy vegetables: Potatoes, yams, beets, etc. Grains: Wheat, corn, rice, cereal, oats, etc.
Why no fruit in slow carb diet? ›
Instead, Ferriss says to stick to water, unsweetened tea, coffee and one to two glasses of dry red wine per night, if desired. Don't eat fruit. Fruits are excluded because Ferriss says they're too high in fructose, a natural form of sugar.
Why do I feel weak on a slow carb diet? ›
The most common side effect on low carb is what's known as “induction flu,” so called because it can mimic flu-like symptoms. It commonly occurs during the first week or two, often starting on days 2 through 4. Symptoms include headaches, feeling tired, lack of motivation, nausea and lethargy.
Can you eat eggs on the slow carb diet? ›
For fat loss, my favorite breakfast is whole eggs, spinach, and lentils. If you're in a rush, unflavored whey protein (which I mix with Athletic Greens) or a less- than-ideal Myoplex (which my dad used) will still do the trick. Eat more protein. Get at least 20 g of protein per meal.
Can I do low-carb 5 days a week? ›
Cyclical ketogenic dieting involves adhering to a standard ketogenic diet protocol 5–6 days per week, followed by 1–2 days of higher carb consumption. These higher-carb days are often referred to as “refeeding days,” as they're meant to replenish your body's depleted glucose reserves.
What is the protocol for cheat days? ›
A cheat day is a scheduled break in a diet. The concept emerged around the same time as 'clean eating', and is based on the idea that a dieter can 'cheat' for one day a week as long as they eat to their diet plan for the remaining six days.
Can you eat as much as you want on slow carb diet? ›
Rule #5: Take One Day off per Week
The slow-carb diet allows you to choose one day per week when you can eat anything you want. On this day, you do not have to follow any of the other rules.
Does slow carb diet put you in ketosis? ›
And it definitely won't get you into ketosis. A common definition of “low carb” is any diet that limits carbohydrate intake to 100 grams of carbs per day or less. Most low-carb diets are also high in healthy fats.
