Slow-Carb Q&A: Cheat Day Breakfast, Falafel, and Tofu

With more and more people (still!) finding the book and then eventually finding this site, I’m getting a bunch of questions on a pretty regular basis. Lots of times, I even get the same question from several different people!

As a result, your questions have driven the creation of this new type of post that I’ll be doing here. I plan to do them at least monthly, but we’ll see how frequently I can get some up.

If you’d like your question answered, send me a quick note or leave a comment!

Let’s get right into them.

Cheat Day Breakfast

I get this one a lot: “On my cheat day would would your recommend I have for breakfast?

This question comes in a couple flavors, so I’ll use it to address the flavor of someone actually eating food (not IF, not a shake, etc).

The book teaches that a cheat day is founded on a solid slow-carb breakfast. Before Tim goes to eat his chocolate croissants, he gets probably his only healthy meal of the day.

So what should you eat? Follow these guidelines:

  • Get at least 30 grams of protein for breakfast
  • Eat something from each category – protein, vegetable, and legume (although legumes can be omitted)
  • This is the one time that a glass of freshly-squeezed (that’s important) orange juice is allowed with an otherwise slow-carb meal as it blunts the insulin response when you start your refeed

If you don’t want the traditional scramble, here are some options:

Are falafel slow-carb?

This one is from Margie: “My question was mostly about whether the falafel mix that I have found is ok to use on the slow carb diet. I’ve read other places that falafel isn’t ok.”

I get it – falafel is really just ground up chickpea, right?

Sometimes. Margie was specifically asking me about a mix she’d found that had slow-carb ingredients, but it also had two kinds of wheat products in it as well. That’s obviously not going to fly on a slow-carb diet.

If you can make the falafel patties yourself, you can control what goes in them and you can make sure you’re working with truly slow-carb ingredients. If you’re using a mix, you really need to read the labels. If you’re getting them from a restaurant, it’s probably better to assume they’re not slow-carb compliant.

A fellow slow-carber, Beka from Slow-Carb Snacktime is working on a slow-carb friendly falafel recipe for us over here. As soon as she gets that finished, I’ll link it up and you’ll all have a great falafel option. ๐Ÿ™‚

What do you think of tofu?

“What do you think of Tofu? I have heard different opinions on it for SC.”

I’ve gotten a question like this more than once. I scoured the book, and what I’ve found is that the book mentions it as a “good slow-carb option” food source (instead of supplement) of calcium, so it appears it’s slow-carb friendly. However, later on in the vegetarian chapter, he talks about studies showing even 30g of soy (two tbsp) have enough phytoestrogen to mess with your thyroid, which is a dangerous business.

He says in another place to stay away from refined soy products like soy milk and soy protein powder.
So what I take from that is that it’s a slow-carb friendly food that shouldn’t be the base of your diet. If you have some tofu once in a while, it’s perfectly fine and not a big deal. I just wouldn’t eat it every day.

What’s your question?

If you’d like your question answered, either send me a quick email or leave a comment below. I’ll get to it as soon as I can!

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  1. Claudette says

    Is it OK to have canned vegetables? Sometimes I’m very busy or in a hurry, canned veggies can help cut the time in half. I know Bologna and sausage aren’t very healthy at all but they are low carb, can I eat once I’m a while with my eggs for example?

    • Yes, Claudette – I use canned and frozen. Mostly frozen (canned usually have lots of sodium and preservatives). I also eat bologna and sausage – who says they’re not healthy? ๐Ÿ™‚


  2. Hi there!
    breakfast is the hardest mean to plan for me, I’m used to carb cycling but have always used a tofu scramble (im allergic to egg whites) with low-carb veggies and meat for breakfast. I’ve learned to prep it for about 4 day span as I have very busy and early mornings. How detrimental is the tofu to fat-loss if I’m planning on this diet for about 3-4 weeks only. Btw… Love all the info in your blog!

    • Hey Daniella,

      Depending on who you talk to, tofu isn’t good for you at all because of the phyotestrogens it contains. I’m not sure how much of that is hoo-ha or not. ๐Ÿ˜‰ Vegetarians following slow-carb use tofu to get protein, so I really don’t see a problem with it if you’re still seeing results. You could also try using cottage cheese to get your protein, though it won’t scramble well. ๐Ÿ˜‰

      Hope that helps!

  3. Shannon Gallagher says

    I have a great falafel recipe that I use often on the slow carb diet. I believe it is fine as long as you sub the flour for almond flour or something of the likes (I sometimes find I can do without the flour all together as well). Its super quick to make and Lentil based so its even leaner than chickpeas and super yummy.

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