The Idea of low carb diets have been around for many years. The
main concept of this diet is to cut out foods such as bread, pastry,
potatoes and biscuits which are all high in carbohydrate. The
diet lets you eat as much fat as you want thus not losing all
the flavors of food. Low carb diets work on the idea that if you
cut out the carbs the body then has to convert the fats to burn.
The first few days of the diet are probably the hardest because
the body will carve the carbs. Most people are unwittingly addicted
to carbohydrates, they don't realise this until they try to reduce
or cut them out.
How Does It Work? One of the most famous low carb diets is the
Atkins diet. These diets work on the theory that your body burns
both carbohydrate and fat as a fuel for its energy needs. Carbohydrate
is the first fuel to be metabolised. However when you cut this
down sufficiently your body then converts to burning fat as a
primary energy source. Thus resulting in weight loss.
How Much Weight Do You Lose? Weight loss is different for all
dieters however it has been noted that people on low carb diets
lose weight rapidly within the first two or three months, then
weight is lost at a steadier rate thereon after.
Many people set a goal weight based upon the generic "height-weight
charts" that are endorsed by the insurance companies. And
that's fine. But you should keep in mind that your body has its
own goal weight in mind, too. If you continue to eat a low-carbohydrate
diet, you will continue to lose weight until it approaches what
your body wants its weight to be. Then weight loss will slow and
finally halt. If your body's "set point" for weight
is higher than your personally chosen goal weight, you may want
to consider giving in to your body's natural instincts and allowing
your weight to be determined by your body.
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You know you're eating healthy, and as long as you are no longer
obese, why worry? However, if you really do need to lose more
weight, then you must do one of two things: Either start restricting
your daily calorie intake, or reduce the carbs even further. If
your body's set-point weight really is too high, you might want
to have your thyroid checked.
It is unlikely that your body's weight will drop too low. However,
if you reach your desired weight and continue to lose, you can
add a few additional carbohydrates until weight loss stops.
For most people, the equilibrium point will be anywhere between
40 and 75 grams of carbohydrates per day. For some, it may be
only 20 or 30 grams. Just remember to eat only the kind of carbs
that have not been ultra-processed. You can add a small amount
of bread back into your diet, as long as it is full-grain bread.
You may add in a few fruits, but not watermelon or bananas, as
these are high-sugar fruits with a high glycemic index.
Regardless of which phase of the diet your are on, always remember
to drink plenty of water. And, although it has not been mentioned
previously, it is also advisable to get 30 minutes of exercise
at least three times per week. This will keep your metabolism
up, so that you will lose weight faster. The best exercise for
the overweight is walking, or other low-impact aerobic exercise.
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