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I always write thinking about the most common doubts of people who do low carb, but have not yet addressed the subject that is more frequent: how to lose weight fast with a low carb diet.
The cases around the same subject are varied, and the most common are people who:
- They are doing the diet a few days ago (3 or 4 days) and want to know why they have not yet lost weight
- They are scared because they have lost too much weight in a short time of diet
- They lost weight quickly in the first fifteen days and began to lose more slowly
- They do not know what they are doing wrong, since they lost x kilos whereas in the cases read on the internet the losses of weight are much greater
- She’s over 40, especially women, and they’re worried they’re not losing the weight they were expecting.
Before the tips, three important points on what to expect in terms of weight loss:
Weight loss in the first few days is greater
As in any weight loss process, in the early days most of the weight lost is water. This is not only valid for a low carb diet, it is common in any weight loss process the body get rid of excess fluid in the early days.
However, after the first few days, the body starts to burn fat as fuel and you will continue to notice weight loss but at a slower pace, but still possibly higher than in any diet you have ever tried – and yet without starving yourself.
So it does not make sense for you to catch your weight loss in the first week, multiply by x weeks and determine that in x time you will be with your so desired 56 pounds.
Who has too much weight to lose and has gained weight due to the excessive consumption of carbos, tends to lose faster
Reading success stories while we are losing weight is key! Helps keep motivation high, and realize that success is possible for us as well. We read many cases like that of Cicero , who lost more than 50 pounds in a year. Except that Cicero even weighed almost 130 pounds.
From what I have been following here for the blog, the vast majority of people have between 20 and 30 pounds to lose, only you can not get the total weight lost by someone else and conclude that you will lose your extra 20 pounds in a fraction of the time you the other person took to lose. Each individual responds in a way to a diet with few carbohydrates.
What happens is that low carb is especially more effective than conventional diets for those who carry too much extra weight, due to the most relevant differential of the diet, which is the absence of hunger.
Those who are very overweight can not live well with little food, so few can lose many and many pounds with calorie restriction, and when they can, it is in a very, very painful way. With low carb it is possible to lose a lot of weight without restricting the consumption of calories and always being satiated.
Men lose weight more easily than women – menopausal women have even more difficulty
According to Dr Atkins, one of the forerunners of the low carb diet, men are expected to lose in the first two weeks by eating up to 20 grams of liquid carbs something around 5 pounds, and women weighing 3 pounds.
Women at menopause need to cope with a greater tendency to gain weight, and to maintain their weight they may need a lower carbohydrate count than premenopausal women.
Some people suddenly stop losing weight after a few months even eating right, in which case some strategies are needed to accelerate weight loss:
1. Play as clean as possible
Perhaps you may be eating more carb than your maximum weight loss quota. Try ten days with very little or no fruit (leave only avocado without exaggeration), meat with more natural fat and more basic salads (lettuce, cucumber, zucchini, arugula, tomato, onion broccoli etc) without exceeding 3 cups a day – this all without measuring, go with the eye. Plenty of olive oil, butter, coffee with cream and eggs for breakfast. Real food, the simpler the better.
2. Write down everything
It is not easy to have the discipline of keeping a food diary in a tool such as FatSecret or even an excel spreadsheet, but do it for at least a week without leaving the diet, this is essential for you to see how many are yours consumption of carbos. Plus, just by starting to account for yourself, you become more aware of the choices you make.
3. Count calories
In general in low carb diet you do not need to worry about the total calories eaten in the day, but if it is difficult to lose weight, it is a good thing to check if you are not eating too many calories.
Try to keep an eye on calorie intake in addition to total carbohydrates and try to reduce the total calories eaten by 30% for ten days.
4. Count protein
By eating a variety of meats there will be a natural balance between protein and fat, but by focusing on the consumption of leaner cuts such as low fat chicken breast or egg white you will eat a higher proportion of protein, which may be exaggerated. In the body, excess protein also ends up converted to glucose, and this may be stopping you from losing weight fast.
A low carb diet is low in carbohydrates, high in fat and moderate in protein. A good number to consider for daily consumption are 2 grams of protein for every pound of your weight.
ATTENTION: Only those who are really hard to lose weight need to worry about the amount of protein. The vast majority of people lose weight without ever worrying about it, so as a general rule, COUNT ONLY CARBOHYDRATES.
5. Beware of the nuts
Yes, it’s lovely that in low carb it’s possible to eat nuts, macadamias, nuts and almonds, but beware of the quantities, since it’s easy to sit in front of the computer and finish several of them without realizing it.
To speed up, try to pause nuts for a period of ten days. When eating, always separate in the same container and do not eat more than that portion. A fair share of nuts is the content of two handfuls, around 50 grams.
Be careful also with flours like almonds, since it needs many almonds to make a little flour.
6. Take light on cheeses
Excess cheeses protein can convert to glucose and affect some people’s weight loss, if you are struggling to lose weight, put dairy on the “suspect list” and take a trial period without it.
7. Take an examination of conscience
Some people are able to adhere to the low carb lifestyle and eventually quit the diet less often, however for most mortals to stick low carb frequently can be somewhat difficult to reverse, consider whether you are not going off the diet much more than you should .
Mainly sticking the diet with junk food can bring back binge eating behavior, those who tend to have episodes of uncontrolled eating should strive to stay as far away from the junk as possible.
Although a well made diet is 90% of the weight loss process, doing exercises will keep you committed to your project. For me a good diet always follows a good exercise routine and the opposite is also true: when I am not exercising I am less disciplined also in the diet.
9. Take action
Check your measurements monthly. It may happen that you do not see the numbers falling on the scale but you have lost your measurements.
Those who have not been able to lose weight for more than a month can benefit from short fasts of up to 24 hours once a week. In these periods drink only non-caloric liquids. A good way to experiment with fasting is a period of 16 hours, having dinner at 20:00 at night and then returning to eat only for lunch the next day.
I recommend fasting only for those who are already adapted to the use of fat as fuel, do not leave doing without even knowing the functioning of the diet. Just try fasting if you already have a few months of living with low carb, not to end up traumatized. Do not make yourself hungry: remember that not starving is the main cheap to adopt low carb.
11. Be patient.
It is important for you to reflect on whether low carb is losing more weight than it used to lose with other approaches (calorie control). It is also important to view low carb as a lifestyle, in which you get rid of the eternal hunger and calorie count and lose weight by eating much better.
Also think about how long it took for you to gain weight that you want to lose, this helps to keep you calm.
And you, have you lived in periods where it seemed impossible to lose weight? What are your tips for unlocking the machine?
Thats All for you….Thank you for your patient.