Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat.
If lifting weights is not an option for you, then doing some easier cardio workouts like running, jogging, swimming or walking will suffice.
Bottom Line: It is best to do some sort of resistance training like weight lifting. If that is not an option, cardio workouts work too.
Optional – Do a “Carb Re-feed” Once Per Week
You can take one day “off” per week where you eat more carbs. Many people prefer Saturday.
It is important to try to stick to healthier carb sources like oats, rice, quinoa, potatoes, sweet potatoes, fruits, etc.
But only this one higher carb day, if you start doing it more often than once per week then you’re not going to see much success on this plan.
If you must have a cheat meal and eat something unhealthy, then do it on this day.
Be aware that cheat meals or carb refeeds are NOT necessary, but they can up-regulate some fat burning hormones like leptin and thyroid hormones.
You will gain some weight during your re-feed day, but most of it will be water weight and you will lose it again in the next 1-2 days.
Bottom Line: Having one day of the week where you eat more carbs is perfectly acceptable, although not necessary.
What About Calories and Portion Control?
It is NOT necessary to count calories as long as you keep the carbs very low and stick to protein, fat and low-carb vegetables.
The main goal is to keep carbs under 20-50 grams per day and get the rest of your calories from protein and fat.
Bottom Line: It is not necessary to count calories to lose weight on this plan. It is most important to strictly keep your carbs in the 20-50 gram range.
10 Weight Loss Tips to Make Things Easier (and Faster)
Here are 10 more tips to lose weight even faster:
-Eat a high-protein breakfast. Eating a high-protein breakfast has been shown to reduce cravings and calorie intake throughout the day.
-Avoid sugary drinks and fruit juice. These are the most fattening things you can put into your body, and avoiding them can help you lose weight .
-Drink water a half hour before meals. One study showed that drinking water a half hour before meals increased weight loss by 44% over 3 months .
-Choose weight loss-friendly foods. Certain foods are very useful for losing fat. Here is a list of the 20 most weight loss-friendly foods on earth.
-Eat soluble fiber. Studies show that soluble fibers may reduce fat, especially in the belly area. Fiber supplements like glucomannan can also help .
-Drink coffee or tea. If you’re a coffee or a tea drinker, then drink as much as you want as the caffeine in them can boost your metabolism by 3-11% .
-Eat mostly whole, unprocessed foods. Base most of your diet on whole foods. They are healthier, more filling and much less likely to cause overeating.
-Eat your food slowly. Fast eaters gain more weight over time. Eating slowly makes you feel more full and boosts weight-reducing hormones .
-Use smaller plates. Studies show that people automatically eat less when they use smaller plates. Strange, but it works .
-Get a good night’s sleep, every night. Poor sleep is one of the strongest risk factors for weight gain, so taking care of your sleep is important .
Even more tips here: 30 Easy Ways to Lose Weight Naturally (Backed by Science).
Bottom Line: It is most important to stick to the three rules, but there are a few other things you can do to speed things up.
How Fast You Will Lose (and Other Benefits).
Obese vs Thin Woman
You can expect to lose 5-10 pounds of weight (sometimes more) in the first week, then consistent weight loss after that.
I can personally lose 3-4 lbs per week for a few weeks when I do this strictly.
If you’re new to dieting, then things will probably happen quickly. The more weight you have to lose, the faster you will lose it.
For the first few days, you might feel a bit strange. Your body has been burning carbs for all these years, it can take time for it to get used to burning fat instead.
It is called the “low carb flu” and is usually over within a few days. For me it takes 3. Adding some sodium to your diet can help with this, such as dissolving a bouillon cube in a cup of hot water and drinking it.
After that, most people report feeling very good, positive and energetic. At this point you will officially have become a “fat burning beast.”
Despite the decades of anti-fat hysteria, the low-carb diet also improves your health in many other ways:
-Blood Sugar tends to go way down on low-carb diets .
-Triglycerides tend to go down.
-Small, dense LDL (the bad) Cholesterol goes down .
-HDL (the good) cholesterol goes up .
-Blood pressure improves significantly .
-To top it all off, low-carb diets appear to be easier to follow than low-fat diets.
Bottom Line: You can expect to lose a lot of weight, but it depends on the person how quickly it will happen. Low-carb diets also improve your health in many other ways.
You Don’t Need to Starve Yourself to Lose Weight.
-If you have a medical condition then talk to your doctor before making changes because this plan can reduce your need for medication.
-By reducing carbs and lowering insulin levels, you change the hormonal environment and make your body and brain “want” to lose weight.
-This leads to drastically reduced appetite and hunger, eliminating the main reason that most people fail with conventional weight loss methods.
-This is proven to make you lose about 2-3 times as much weight as a typical low-fat, calorie restricted diet .
Another great benefit for the impatient folks is that the initial drop in water weight can lead to a big difference on the scale as early as the next morning.
Related:-Best Lean Muscle Building Foods