The Trick To Finally LOSE WEIGHT


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Written by: Brandon Epstein

Knowing the difference between a fast food and a slow food can be the difference between rapid weight gain or rapid weight loss.

Every day, you are faced with a decision to eat fast or eat slow, but you may not be aware that you are constantly making this decision throughout the whole day.

Foods (specifically carbohydrates) are ranked on a spectrum of how fast or how slow your body digests them. The ranking system for these foods is called the Glycemic Index.

If a food is high on the Glycemic Index (GI), you know that the food is fast-digesting (also often referred to as a simple carbohydrate). If a food is low on the Glycemic Index, you know that the food is slow-digesting (also often referred to as a complex carbohydrate).

So, why do fast foods put you at risk for excess weight gain, while slow foods are considered to be the safe option?

It comes down to the digestive process. When you consume a fast-digesting carb (high on the GI) it breaks down into usable energy very quickly. If you don’t use that energy shortly after consuming it, then you risk having some of those calories getting stored as fat.

On the other end of the spectrum, a slow-digesting carb (low on the GI) breaks down into usable energy very slowly, so your body has much more time to use it for energy without risking it getting stored as fat.

If you know that slow foods are the safer option for staving off weight gain, then wouldn’t it make sense that you build your diet around these foods?

I’m here to help. If you want a good resource to look into what foods are high versus low on the glycemic index, you can check this link out. Otherwise, check out the list of my favorite slow carbs below:

1) Sweet potatoes. My favorite recipe.

2) Black beans. My favorite recipe.

3) Oatmeal. My favorite recipe.

4) Brown rice. Substitute brown rice into all your favorite white rice recipes.

5) Almost all vegetables. My favorite recipe.

6) Fiber rich fruits. My favorite juice recipe.

7) Quinoa. My favorite recipe.

There is one exception to the rule when it comes to fast foods. Post workout, it’s a great idea to get your fast-digesting carbohydrates in, because your glycogen load has been depleted and the simple carbs will allow you to replenish your glycogen very quickly.

In this case, I recommend consuming the less fibrous fruits post workout. If you really have a sweet tooth and want something different, you can work some dark chocolate into the post workout rotation as well. The key is to make sure you eat these simple carbs within 30 minutes of the end of your workout.

Ready to put this knowledge into action?

Grab a recipe from above and make your first slow carb meal tonight for dinner!

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Brandon Epstein

Brandon Epstein

Fat Loss Coach at
Brandon Epstein is a former college football player, turned professional fitness model and serial entrepreneur. These days he spends his time helping people look great and feel awesome over at He can also be found hosting the Zen Dude Fitness Podcast where he’s always looking for new ways to make fat loss fun, simple and efficient for everybody.
Brandon Epstein

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