I was an online diet coach for 5 year and helped people to a sustainable weight loss using the principles of a slow carb diet. This is the diet developed by Tim Ferriss in the 4-Hour Body book.
This category includes Slow Carb Diet food lists, guidelines and rules, a wide range of recipes, and a lot of trouble-shooting.
Of all the diet approaches that I coached, the Slow Carb Diet was the one that most people saw success with, particularly with regards to long term sustainability.
Quick Summary: Bunless mini-burgers topped with crispy bacon, sliced avocado, and cherry tomatoes, skewered on cocktail picks. High protein, low carb, and perfect for game day or summer cookouts. Prep: 10 min | Cook: 15 min | Serves: 20 sliders Burger buns aren’t allowed on a slow carb or keto diet, but that doesn’t mean …
Quick Summary: Sheet pan dinner with chicken thighs, rhubarb (drizzled with honey), fennel, asparagus, onion, and garlic. Roast chicken first for 10 minutes, add rhubarb and fennel for 10 more minutes, then add asparagus for a final 10 minutes. The rhubarb breaks down into a sweet-tart pan sauce. One pan, minimal cleanup. Prep: 15 min …
Quick Summary: How to make a traditional Full English Breakfast with eggs, bacon, sausages, baked beans, grilled tomatoes, and toast. The key is timing multiple pans at once. Naturally high protein and slow carb friendly, if you forego the bread. Serve with a black breakfast tea. Prep: 10 min | Cook: 20 min | Serves: …
Quick Summary: Chicken thighs baked in a sweet-smoky raspberry chipotle sauce. The fruity heat of chipotle peppers complements the dusky sweetness of raspberries. Works for weeknight dinners or holiday entertaining. The sauce also makes a great appetizer spooned over cream cheese. Prep: 20 min | Cook: 30-45 min | Serves: 4 Jump to: RECIPE | …
Quick Summary: Shredded BBQ chicken made in the Instant Pot in 25 minutes, with a homemade low-carb sauce that skips the sugar-laden ketchup base. Use it for sandwiches, salads, or bowls. Prep time: 15 minutes | Cook time: 25 minutes | Serves: 8 Jump to: | RECIPE | Ingredients | Commercial vs Homemade | Serving …
Quick Summary: Tender spare ribs rubbed with spices, baked until falling off the bone, and finished with a homemade tomato-based BBQ sauce that skips the sugar. The sauce comes together in a food processor while the ribs bake. Prep time: 15 minutes | Cook time: 2 hours | Serves: 4 Jump to: RECIPE | Store-bought …
Quick Summary: A fresh summer dinner salad with rotisserie chicken, blueberries, and a tangy white wine vinaigrette. No cooking required. Perfect for busy weeknights or when it’s too hot to turn on the stove. Prep: 20 min | Serves: 5 Jump To: RECIPE | Blueberries and Savory Recipes | Ingredients | How to Make It? …
Quick Summary: Dried beans have superior flavor and texture but require more time. Use dried for dishes where beans are the star (fagioli, hummus, bean salads). Use canned for soups, stews, and casseroles where beans share the spotlight. Soak older beans overnight; fresh beans from quality sources don’t need soaking. Read time: 15 min | …
Quick Summary: Peperonata is slow-cooked sweet peppers with onions and garlic, simmered until velvety soft. Use it to braise pork chops for a tender, flavorful one-pan dinner. The sauce also works on burgers, grilled chicken, or crusty bread. Prep: 15 min | Cook: 45 min | Serves: 4 Jump to: RECIPE | What is Peperonata? …
Quick Summary: Healthy frozen popsicles made with blueberries, Greek yogurt, honey, and granola. A grab-and-go breakfast for hot summer mornings or a nutritious afternoon snack. No artificial flavors or added sugar beyond a touch of honey. Prep: 10 min | Freeze: 4 hours | Makes: 10 popsicles Jump to: RECIPE | Making Popsicles Healthy | …
Quick Summary: A high-protein, low-carb breakfast smoothie with blueberries, spinach, coconut milk, and whey protein. Blueberries have enough fiber to offset their carbs, making them one of the few fruits that work on slow carb diets. Keeps energy levels steady until your next meal. Includes substitution ideas and tips on what to avoid in low-carb …
Quick Summary: A tangy-sweet rhubarb custard topped with an almond flour and pecan streusel. No water bath required. Can be made as a creamy custard alone or as a crisp with the nut topping. Easily modified for low-carb. Prep: 10 min | Cook: 30-60 min | Serves: 9 Jump to: RECIPE | All About Rhubarb …
Low Carb Romesco Sauce – an excellent flavor enhancement to proteins and vegetables on a slow carb, low carb, or ketogenic lifestyle
Quick Summary: A fresh Mexican tuna salad with tuna, serrano peppers, lime juice, tomatoes, cucumber, and cilantro. Creamy from the mayonnaise but bright from the citrus and heat. Traditionally served with saltines. Slow carb friendly when you skip the corn and crackers. Prep: 15 min | Serves: 8 Jump to: RECIPE | Key Ingredients | …
Quick Summary: Root vegetables like carrots, beets, and parsnips roast beautifully on a sheet pan at high heat, developing crispy edges and sweet, caramelized flavor. This recipe pairs them with easy breaded pork chops for a one-pan fall dinner. Prep: 25 min | Cook: 35 min | Serves: 4 Jump to: RECIPE | Roasted vs …