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Many people experience a few side effects at the outset of a low-carb diet, but these typically clear up within one to two weeks as their bodies adjust. These side effects may include a loss of energy, brain fog and bad moods.
These symptoms are a sign that your body is changing its source of fuel. As a result, you’re likely to lose weight.
Principles of a Low-Carb Diet
A low-carb diet allows you to consume protein-rich foods such as meat, fish and eggs along with non-starchy vegetables and natural fats (like butter). In addition to promoting weight loss, a low-carb diet may help reduce the risk for metabolic health conditions like high triglycerides and high blood sugar.
Unlike carbohydrates, proteins are satiety-inducing and keep you feeling full. In addition, eating a lower carbohydrate diet may help you to lose weight more effectively by helping your body to shed water weight. This is because the glucose stored in your liver and muscles comes bound up with a lot of water. When you cut out the carbs, this water is also released and you may notice that your weight begins to drop quickly.
However, it’s important to note that the initial weight loss on a low-carb diet is mostly due to water and not fat. In fact, it’s common to experience a weight loss plateau after the first few weeks on a low-carb diet, as the majority of your initial weight loss is fluid. This is why it’s important to track your progress using a scale and/or measuring tape rather than just watching the numbers on the scale.
Choosing the Right Foods for Low-Carb Success
Carbohydrates are the body’s main source of energy, but they break down into sugars during digestion and enter the bloodstream as glucose. Insulin is released to help glucose into the cells where it’s used for fuel. Any excess glucose is converted to fat and stored in the body. A low-carb diet limits carbohydrates, which triggers the body to burn stored fat for energy, resulting in weight loss.
Several eating plans are low in carbs, including keto and Whole30. The key to a successful low-carb diet is choosing healthy foods you enjoy and can stick with long-term. You’re most likely to succeed if you choose high-protein, low-carb foods, such as meats, fish, eggs, nuts and seeds and vegetables, and avoid processed and refined carbohydrates, like added sugar.
It’s important to read labels and be extra vigilant about tracking your carb intake. Use apps that make the process easier, such as MyFitnessPal. If you have any doubts about what is considered “low” or “high” in carbohydrate content, talk to a health care practitioner. It’s also a good idea to get a referral from your primary care provider to a dietician who can work with you on a customized eating plan.
Meal Planning and Prepping for Low-Carb Living
When a diet restricts carbohydrates, it reduces overall calorie intake. This can help create a calorie deficit for weight loss. Low-carb diets also tend to suppress appetite and promote feelings of fullness. This can make it easier to stick to the diet and avoid food cravings or overeating.
Getting enough healthy fats from ingredients like olive oil, fish, nuts and seeds can help amplify the results of a low-carb weight loss plan. They can also improve blood sugar levels, triglycerides and cholesterol.
It’s important to note that some of the initial weight loss on a low-carb diet may be water weight. This is because glucose stored in the liver and muscles takes the form of molecules that are bound up with a lot of water. When you cut back on carbs, the body breaks down these molecules and releases the water they contain. This can sometimes cause people to lose a few pounds very quickly.
To minimize the effect of this shift in fluid balance, it’s a good idea to limit daily weigh-ins and to focus on tracking weekly averages instead. It’s also a good idea to always keep some low-carb staples on hand so that meals can be easily whipped up at a moment’s notice.
Navigating Snacking on a Low-Carb Diet
If you want to lose weight and stay healthy, the goal is to limit carbohydrates to a level that works for your specific body. This can be as low as 50 to 100 g of carbs per day, or even less, depending on your goals. Typically, this means avoiding most breads, cereals, rice, pasta and conventionally baked goods. It also means limiting legumes, root vegetables and some fruits. In addition, some drinks like fruit juices and fizzy cordials must be restricted.
A low-carb diet typically includes foods that contain healthy fats, such as fatty fish, olive oil, avocados and nuts and seeds. These can amplify the results of a low-carb diet and help you feel more full.
Appetite suppression is another important aspect of a low-carb diet. This is partly due to the fact that low-carb foods tend to be more filling and satiating than high-carb options.
A low-carb diet can result in rapid weight loss, but it’s important to be realistic about your expectations. At the outset, you may notice some significant weight loss, but this is generally a change in fluid balance rather than a loss of body fat. This is normal, but it can be distressing for people who are tracking their daily weight and worried about a “weight plateau.” The good news is that as your body adjusts, this shift in water weight will subside.
The Role of Protein in a Low-Carb Weight Loss Plan
Many nutrition experts attribute the success of low-carb diets to their high protein content. Protein reduces appetite, boosts metabolism and helps people retain muscle mass despite limiting calories.
A well-rounded low carb diet should include lean meats, eggs and non-starchy vegetables. It should exclude grains, processed foods and sugar-sweetened beverages.
Protein is an essential nutrient for most people and should make up about 5 percent to 10 percent of total calories. However, most dieters who follow a low-carb diet will want to consume more than the RDA for protein in order to maintain adequate satiety and meet other health requirements such as nitrogen balance.
When you first start a low-carb diet, it is common to feel a bit sluggish and fatigued as your body switches from using carbohydrates for energy to burning fat stores for fuel. These side effects should disappear within one to two weeks as your body adjusts to the new diet. To speed up the process, keep healthy snacks on hand such as a bag of unsalted nuts, a serving of yogurt or cottage cheese and a cup of black tea. Also, try to limit daily weigh-ins and focus on overall lifestyle changes instead.
Monitoring Carbohydrate Intake for Optimal Results
When deciding to follow a low-carb diet, it’s important to seek professional guidance before making such a major change in eating habits. A dietitian can help you plan meals that meet your nutritional needs and goals while promoting optimal health outcomes. This eating plan has been linked to reductions in hunger levels and improved glycemic control. Additionally, the high intake of healthy fats like those found in fish, olive oil, nuts and seeds may amplify the effects of this diet on appetite and blood sugar control.
Carbohydrates are the body’s primary source of energy, so restricting carbohydrates will cause a significant shift in the way your body gets fuel. This can make you feel sluggish, fatigued or hungry. It’s also normal to lose water weight in the first few weeks of a low-carb diet, which can lead to misleading readings on the scale. However, most people will see their bodies shed more body fat in the following weeks.
Using a food diary app to track carbs can be helpful for planning meals and keeping track of your progress. You can also find the nutrition label on packaged foods to determine the number of carbohydrates per serving.
Potential Benefits and Risks of a Low-Carb Approach
There is a lot of research to support the benefits of low-carb diets for weight loss. Some studies show that low-carb diets can increase remission rates for diabetes, reduce medication use and improve blood sugar levels and triglyceride counts, while others suggest a more moderate approach may be better for long-term weight management.
It is also important to consider the effect a low-carb diet can have on the bacteria that live in our guts. Some research has shown that very low-carb diets can change the composition of these bacteria, which could have a number of different health implications.
Drastically cutting carbohydrates can lead to fatigue and nutrient deficiencies, so it’s best to find a healthy balance that works for you. For instance, it’s okay to include some healthy fats (avocados, nuts, olive oil, etc) as well as non-starchy vegetables that provide a wide variety of nutrients.
Some people may experience an initial “keto flu” as their body adjusts to using fats and ketones for energy instead of carbohydrates, but these symptoms typically go away within a few weeks. In addition, those with chronic conditions may want to work with a healthcare provider who understands the benefits and risks of a low-carb diet to help monitor their progress and ensure that they are getting the nutrients they need.