Learn about the beginning of the path of weight loss on a low-carb diet.
The definition of a low-carb diet is vague. For some people, this may mean accidentally cutting back on refined carbs, but for others, it may mean reducing total carbs to a specific goal. Most low-carb diets target 50 grams of carbohydrates per day, although some low-carb meal plans allow you to consume up to 150 grams of carbohydrates per day.
People can lose weight on low-carb diets, there is no guarantee that you will experience the same. However, most people can expect some weight loss when they make changes to their diet, such as reducing their carbohydrate intake.
Physical changes when you switch to a low-carb diet
Knowing what your body is doing in response to dietary changes can provide information for your weight loss estimates and help you on the right track as you progress.
Metabolic shifts
During the first week after a low-carb diet, there will be a shift in metabolism in your body. Instead of primarily using carbohydrates for energy, your body will switch to other sources.
If you consume less than 50 grams of carbohydrates per day, your body most likely activates a process called gluconeogenesis, in which energy is created by breaking down non-carbohydrate sources (such as certain lactic acids or amino acids). If your body still cannot produce enough glucose by gluconeogenesis, it will start producing ketone bodies (from stored fat) as an alternative to fuel.
In terms of specific weight loss, people lose about the same amount of weight on a low-carb diet as they do on a low-calorie diet.
Some weight loss at the beginning is normal, but at this stage you are losing water weight, not fat. Glucose, stored in the liver and readily available for energy production, takes the form of a molecule called glycogen, and these molecules are bound to a large amount of water. When you first start a low-carb diet, the accumulated glycogen is released and broken down along with the water coming with it.
Initial weight loss
People who limit their carbohydrate intake to less than 50 grams per day (which is considered a very low-carb diet) tend to notice deeper losses at the very beginning than those who follow a diet that includes 60 to 130 grams of carbohydrates per day.
After a week of metabolic shifts, the second week of a low-carb diet is much more stable. If you respond well to a low-carb diet, that's when most people start losing fat. If you don't see any changes, don't despair: some organs take a little longer to adjust. Patience is key!
If you decide to track weight loss with a scale, it is important how you weigh yourself. Here are some tips:
Be consistent. Choose a constant time of day to weigh in. This creates the best possible basis for comparison.
Consider your cycle. If you have a menstrual cycle, you may decide not to weigh yourself in the second half of the cycle, especially if you tend to retain water.
Limit the weighings. The usual advice is to weigh yourself once a week, not every day. Normal daily weight fluctuations are associated with the balance of fluid in the body, the amount of fiber consumed and other factors.
In the second half of the first month of a low-carb diet, your body usually begins to lose weight. Your weight loss rate will depend on many factors, including how much weight you need to lose. People who start a low-carb diet with less fat tend to lose weight more slowly than those who started with more.
After the first two weeks of a low-carb diet, people can lose from 0.5 to 1 kg per week, which is considered a more stable rate of weight loss.
Weight Loss Plateau
If you are anxiously monitoring the lost kilograms, changes in water weight may bother you. Even when you lose body fat, fluctuations in fluid levels can give the impression that you are experiencing a stop in weight loss (sometimes this is called a plateau).
While your body is adjusting, try not to focus too much on the scales. Remember that weight loss takes time and consistency.
Emotional changes
Changing the way you eat has not only physical consequences, but can also affect mental and emotional health. Low-carb diets are no exception.
Mood
When you switch to a low-carb diet, important physiological changes occur that can affect your mood. Often there is a craving for carbohydrates, especially at the beginning of a low-carb diet. When your body switches to getting energy from glycogen to fat stores, you may feel lethargic, tired, and even irritated.
Some people can alleviate these symptoms by drinking a cup of broth or eating low-sugar fruits such as berries, melons, or stone fruits (such as nectarines).
Appetite and satiety
Reducing carbohydrates affects appetite in several ways, for example, by changing the level of hormones that regulate your body's signals about hunger and satiety. A low-carb diet can reduce your body's desire to eat more, which inherently reduces calorie intake.
Strive to choose healthy sources of protein and fat (namely monounsaturated and polyunsaturated fats), including:
Avocado
Healthy fatty fish such as salmon
Nuts and seeds
Olive oil
Fruits and vegetables will be the mainstay of your diet, but be sure to focus on low-carb foods such as:
Asparagus
Bulgarian pepper
Broccoli and cauliflower
Brussels sprouts
Melons (including watermelon)
Spinach and cabbage
Strawberry
Result
If you find that a low-carb diet helps you control your weight and you don't feel deprived of high-carb foods, perhaps this is the right option for you. It's worth noting that some studies have shown that low-carb diets can be difficult to follow over a long period of time. It's also important to make sure you're getting enough trace elements on a low-carb diet.
When you think about changing your eating habits, keep in mind that you need to stick to a nutrition plan that includes healthy foods that you like and gives results. Before embarking on any diet, consult your doctor to make sure that the plan you are considering is a safe option for you.
