The Best Answer
Milk products including cheese (except cottage cheese)
Refined soy products (Soy milk, Tofu, tempeh, soy protein shake)
Potatoes (sweet potatoes, yams, yucca, any starchy vegetable)
Bread, rice, grains, oatmeal, tortillas, quinoa
Creamy dressings and dressings with sugar
Sugar, honey, corn syrup, maple syrup, fructose
Deep-fried breaded food (corrected, good catch!)
Corn, popcorn (updated, per Tim's comment)
All meat (Beef, pork and poultry NOT treated w/hormones or antibiotics)
Turkey bacon, organic bacon, organic sausages
All fish, seafood (canned is fine)
All beans (chickpeas in moderation)
All vegetables (except potatoes, sweet potatoes, yams)
Salsa w/o sugar
Any oil (Olive oil, macadamia nut oil, grapeseed oil preferred)
Spices & herbs
Non-creamy low-sugar dressings
Brown rice protein, hemp protein, pea protein
Unflavored whey protein isolate
Allowed in moderation:
Avocado (1 cup/day max)
Peanut butter/ almond, and other nut butter (1 TB/day)
Nuts (5-10 per meal)
Hummus, chickpeas/garbanzo beans
Coffee (w/up to 2 TB cream)
Aspartame / Equal (Diet soda 16oz/day, Sugar-free JELL-O)
Unsweetened almond milk
This is in addition to everything he said in the book...
From Tim's blog
I’m currently getting at least 500-1,000 questions a day via the blog, Twitter, Facebook, etc. about the slow-carb diet. Let me clarify a few things:
Do not eat the following, except for cheat days:
Dairy (this includes cheese and yogurt of all kinds)
I mention cottage cheese at one point as a last resort. It is low in lactose, which is what you need to avoid. Ghee and cream (for coffee) should contain little or no lactose, hence you can use them. The same goes for effectively lactose-free, unflavored whey protein, etc..
The following will address 99%+ of confusion:
- If you have to ask, don’t eat it.
- If you haven’t had blood tests done, I don’t want to hear that the diet doesn’t work.
- If you aren’t measuring inches or haven’t measured bodyfat % with an accurate tool (BodPod, etc. and NOT bodyfat scales), I don’t want to hear that the diet doesn’t work.
- If you’re a woman and taking measurements within 10 days prior to menstruation (which I advise against in the book), I don’t want to hear about the lack of progress.
- On the critical 4-6 week window:
For people over 40 and women (especially after two kids), it’s quite common that the most dramatic fat-loss and weight change comes after 4-6 weeks on the diet. I have no explanation for this. Needless to say, if you haven’t done the diet for AT LEAST four weeks, please don’t post a comment about plateauing and panicking. I can’t give you meaningful advice without a ton of other supporting data (blood tests, etc.), and it’s physically impossible for me to respond to each person.
To reiterate: The entire goal of 4HB is to make you a self-sufficient self-experimenter within safe boundaries. Track yourself, follow the rules, and track the changes if you break or bend the rules. Simple as that. That’s what I did to arrive at my conclusions, and that’s what you will do — with a huge head start with the 4HB — to arrive at yours.
Do it for 4 weeks and then troubleshoot if you’re plateauing.
If you post a plea for help anywhere, include at least two FULL days of your meals and snacks so people can actually help you.
Most of those saying they’re “following the diet to the letter” are doing nothing of the sort. Reread “Slow-Carb II” in 4HB.
Last, I’ll repeat the basic approach to the unknown: If you have to ask, don’t eat it.
in the slow carb cookbook tim subs almond flour and coconut flour in very small amounts in recipes. the reason no milk and dairy is b/c of lactose. that is why its ok to have cottage cheese - no lactose. also, cream is coffee is ok - no lactose. i just read tim's blog about both of these.
so for the almond and coconut milk - i wouldnt drink glasses of it. usually it has added sugar. even if not, has carbs. but i cannot see why you can't sub it for a tbsp of milk in a recipe.
check out tim's blog. the most recent post includes 4hb questions and answers, pointers for people not seeing results and links to resources. also fixes for typos in the book (like don't take green tea pill before bed if implementing PAAG).
I like the list - it's a good place to start!
But remember Tim's principles: if in doubt, don't, and experiment on yourself (measure & monitor)
The first is the quick & easy answer, the second allows some freedom. I think Tim's whole approach is self-experimentation, not a rigid you must do this kind of thing. That said, he has already done a lot of experimentation and lays out what he has found to work for him and others.
Regarding butter: Tim said (either during his CreativeLIVE course or one of the many podcasts he appeared on during his Four Hour Chef junket) this past November/December that butter is not Slow-Carb friendly and to instead use ghee in place of butter as ghee has the least amount of dairy content in it as you can get.
This confused me probably as much as it might confuse you as I thought he at least had butter in this sort-of gray area, but seeing as how he's always refining and re-tuning I think it's just something he must have come to a final realization that it was a no-go. Nevertheless, I made the switch and started using ghee and I feel as though it was the right move.
Ghee can be easily made by simply bringing unsalted butter to a boil until the dairy and oil separate, then removing the frothy top [or dairy] and keeping the oil underneath, and finally straining it into a container. If you can use grass-fed unsalted butter, like Kerrygold, you should be able to end up with an ideal homemade ghee.
I believe that the list provided is in need of a few corrections. Deep-fried, breaded food is definitely not in the allowed list as the breading can be white and most likely contains gluten. Also, tempeh is listed in the slow-carb section related to supplements under calcium. I do not believe that it would be listed as an option for natural calcium while on the slow-carb diet if it were not allowed on the slow-carb diet.
The one item listed that I am not completely certain about is ketchup. While it is not explicitly named in the book either way, from what I have encountered anyway, I believe the main problem is sugar. Both hot sauce and salsa without sugar are allowed and ketchup is similar to both with the exception of sugar. One could make their own ketchup with stevia and it should be acceptable.
i think a comprehensive list of pulses (dal or daal) also needs to be on the list of foods that one can eat (please do correct me if there are wrong foods here)
1. Split Bengal Gram /Chana Dal
2. Split Black Gram Urad Dal / Kaali Dal
3. Split Green Gram /Moong Dal
4. Split Red Gram Tuvar Dal / Arhar Dal
5. Split Red Lentil /Masoor Dal
and Legumes like:
Black Eyed Beans (Chawli / Lobhia )
@eighdrose: As far as lima beans go, they may have similar carbs weight for weight as potatoes, but the carbs in beans are very different to potato starch, they're absorbed much more slowly, and have a very different affect on your insulin. Remember this is slow carb not low carb, you should still be getting a lot of your energy from the carbs in the beans/legumes you eat.
I was searching through looking for something else unrelated, but came across this post and started reading. I am very curious as to why the original answerer says peas are on the 'in moderation' list? Further, another member states that the 'peas were killing him'.
Can someone help me, as I have no idea why peas might be considered as either a food for moderation or as anything that could in any way inhibit rapid progress. The book very clearly states 'peas' on the list of vegetables, with the accompanying words 'eat as much as you like of the above food items'.
When you look at the chemical breakdown of peas, there is absolutely nothing in them that would spring to mind as potentially inhibiting of slow carb dieting progress, yet I am a little concerned now that perhaps I have missed something.
Would someone please explain why peas might not be optimal for SCD?
Thanks very much
There was a long discussion anout peas earlier in this tread. I don't understand why they are just 'in moderation' food. For sure, they are high in carbs but this holds true for any kind of legumes. Peas have a GI of 40 what's equal to beans. Further they have a protein to carb ratio of 3:5, while most lentils are only 1:2.
In the german book tim mentions peas as a 'best of' veggie. But this may be a mistake due to translations. Peas are legumes. Can anybody please recheck with the american book? It's in the fatloss chapter, rule 1, I think.
I have about 250g peas each day and it doesn't slow my weight loss.
WHOA WHOA WHOA
the book SPECIFICALLY mentioned NOT to have breaded deep fried foods. the breading is BREAD and therefore carbs. you can have deep fried food, just with 0 breading.
also im surprised lima beans are allowed, those are fairly starchy. according to these nutrition facts, a serving of lima beans and potatoes have about the same carbs:
and therefore i unfortunately think lima beans should also be banned!
Wow, no wonder why people have so many questions, Tim forgets what he says sometimes:
April 19, 2007: "Cheese (ideally low-fat), nuts, and occassional fried food (ideally without a ton of breading) are fine on this diet. Notice that all are protein-rich and low GI."
Jan 21, 2011: "Do not eat the following, except for cheat days: Dairy (this includes cheese and yogurt of all kinds)"
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