Tim Ferriss' 10 Commandments of the Slow-Carb Diet

If you want to burn fat without counting calories, obsessing over macros, or spending hours meal prepping, Tim Ferriss’ Slow-Carb Diet is your shortcut to results. It’s simple, science-backed, and designed for busy people who want max efficiency with minimal effort.

Do these 10 things, and your body will thank you:

1. Avoid White Carbs—Always

   • No bread, pasta, rice, potatoes, tortillas, or anything fried in batter.

   • If it’s white and starchy, it’s off-limits.

     
     

2. Eat the Same Few Meals on Repeat

   • Choose from a small set of go-to meals. Less decision fatigue = easier compliance.

   • Example: Eggs, spinach, and black beans for breakfast. Chicken, lentils, and veggies for lunch. Beef, broccoli, and kidney beans for dinner.

     
     

3. Don’t Drink Calories

   • Zero fruit juice. Zero milk. Zero soda.

   • Stick to water, black coffee, or unsweetened tea.

   • Alcohol? Only dry red wine (max 2 glasses per night).

     
     

4. No Fruit—Yes, Really

   • Fructose spikes insulin and halts fat loss.

   • Exception: Tomatoes and avocados in moderation.

     
     

5. Protein First, Always

   • Aim for at least 30g of protein within 30 minutes of waking up.

   • Example: 3 whole eggs + black beans + spinach.

   • Daily goal: 1g of protein per pound of lean body mass.

     
     

6. Legumes Are Your Carb Source

   • No grains? No problem. Legumes keep energy stable.

   • Eat lentils, black beans, or chickpeas with meals.

     
     

7. Eat Until You're Satisfied, Not Stuffed

   • No portion control needed, but don’t overeat just because you can.

   • The goal is steady energy, not a food coma.

     
     

8. One Cheat Day Per Week (Go Nuts)

   • Pick one day (e.g., Saturday) to eat whatever you want—pizza, ice cream, pancakes, all of it.

   • Cheat days boost metabolism and reset cravings.

     
     

9. Take the Right Supplements

   • Ferriss swears by PAGG: Policosanol (10mg), Alpha-lipoic acid (100mg), Green tea flavanols (325mg), and Garlic extract (200mg) taken strategically throughout the day.

   • Bonus: 500mg of cinnamon before carb-heavy meals for better glucose control.

     
     

10. Measure & Track Progress Weekly

    • Weigh yourself and take progress photos every Saturday morning.

    • Track waist circumference—losing inches is more important than scale weight.

      
      

The Bottom Line: Follow these 10 steps, and fat loss becomes automatic. No hunger. No suffering. No counting calories. Just effortless weight loss and stable energy levels.

Want results? Pick a start date and execute.

Disclaimer: This post is for informational purposes only and does not replace medical advice. Always consult a qualified healthcare professional for personalized recommendations.