Can a low-carb diet help you lose weight? (2024)

FAQs

Can a low-carb diet help you lose weight? ›

Weight loss

People who begin a low-carb diet with less fat to lose generally lose weight more slowly than those who started out with more. After the first couple of weeks on a low-carb diet, people may lose between 1/2 pound and 2 pounds a week, which is considered a more sustainable rate of weight loss.

The number of calories you eat can affect your weight gain and loss. One of the main reasons low carb and ketogenic diets lead to weight loss is that they reduce appetite and make you eat fewer overall calories without trying.

Cut back on carbs — especially refined carbs

Some research suggests that replacing refined carbs with unprocessed starchy carbs may improve metabolic health and reduce belly fat ( 34 , 35 ).

As far as how many carbohydrates to eat, Pratt says 100 to 150 grams of carbohydrates is safe for most people who are trying to lose weight. It may be better for some people to eat carbs consistently throughout the day. “You can also break it up evenly with 40 to 50 grams of carbs per meal,” she says.

Within one to two weeks of starting the diet, users usually see the biggest weight loss. Why does this happen? First, when insulin drops, the kidneys remove extra sodium from the body. Second, when someone restricts their carb intake, glycogen — the stuff that keeps extra water in the organs — also goes down.

You'll Lose Water Weight

Glycogen helps your body retain water. You may also lose some salt along with the carbs you cut out. When you start to eat carbs again, the water weight comes right back. It takes 2 to 3 weeks for ketosis to rev up and start to burn fat.

Keto Weight Loss Results After 90 Days on Keto

“If the patient can maintain a steady calorie deficit, I expect them to lose one to two pounds per week,” says Dr. Seeman. So after 12 weeks, her clients are usually down around 20-25 pounds.

Severe carb limits can cause your body to break down fat into ketones for energy. This is called ketosis. Ketosis can cause side effects such as bad breath, headache, fatigue and weakness.

Start by drinking more water and increasing your fiber intake (try eating more non-starchy vegetables or taking a fiber supplement). Ginger, peppermint and licorice – either fresh or in tea form – can also help to get things moving, as can taking magnesium, probiotics or digestive enzymes.

Can you lose weight on 50 carbs a day? ›

You may lose weight faster on 50 g of carbs a day or less, but it depends on what else you're eating, how many calories you're consuming, how active you are, and many other factors. In addition, eating slightly more carbs may lead to lower but more sustainable weight loss.

Adopting a low-carb diet is one way to help blood sugar (and mood) stabilize. Excess sugar forces our pancreas to produce more and more insulin, a hormone that lowers our blood sugar. If we keep pumping out too much insulin, over time this process can make us resistant to insulin.

Aerobic exercise includes any activity that raises your heart rate such as walking, dancing, running or swimming. This can also include doing housework, gardening and playing with your children. Other types of exercise such as strength training, Pilates and yoga can also help you lose belly fat.

Limit your intake of refined carbs

More specifically, studies show that low carb diets may help reduce visceral fat and belly fat in some people. However, you don't have to cut out all carbs to reap the benefits, especially if a low carb diet is not ideal for your personal health history.

The 30-30-30 rule involves eating 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of low-intensity, steady state cardiovascular exercise. Beyond these steps, the 30-30-30 method doesn't require any changes to other meals or behaviors, restrictions or counting calories.

Complications such as heart arrhythmias, cardiac contractile function impairment, sudden death, osteoporosis, kidney damage, increased cancer risk, impairment of physical activity and lipid abnormalities can all be linked to long-term restriction of carbohydrates in the diet.

What are some of the best sources of healthy carbs? Romito suggests these foods: Whole grains: Farro, quinoa, whole-grain breads and pastas, bulgar wheat, and brown or wild rice. Starchy vegetables: Potatoes (preferably with the skin), green peas, corn and winter squash like butternut or spaghetti squash.

Candy, soft drinks, and sweet desserts such as cake, chocolate, and ice cream are all expected entries on a list of carbs to avoid to lose weight.

However, some research suggests that men typically lose weight in their abdominal area, while women tend to see more weight loss in their hips. Women in postmenopause and men in middle age, in particular, tend to gain weight around their abdomen, which suggests they may see weight loss in this area at first.

How Much Weight Can You Lose in a Month on Keto? Individuals on a keto diet can lose an average of 10-12 pounds in their first month if they stay consistent with the diet and maintain a calorie deficit. However, weight loss can vary depending on starting weight, age, and activity level.

What is the number one worst carb? ›

Sweetened beverages like soda and fruit juice are loaded with sugar and very high in some of the worst carbs to eat. Note that diet drinks made from artificial sweeteners may contain no carbs but are likely no more healthy in the long term, and they also contribute to weight gain.

Reducing your intake of calorie-dense carbs automatically reduces the amount of calories you're consuming on a daily basis, which forces your body to burn fat stored around your midsection for energy, rather than the sugars it takes from carbohydrates. Eat This!

Individuals on a keto diet can lose an average of 10-12 pounds in their first month if they stay consistent with the diet and maintain a calorie deficit. However, weight loss can vary depending on starting weight, age, and activity level. At first, there may be a quick drop in weight, but it's mainly due to water loss.

To lose 10 pounds in one week, you'll need to burn between 3,500 and 5,000 calories more than you consume each day by restricting your diet to small portions of nutritious yet low-calorie foods, and significantly increasing your aerobic exercise with interval training, sports, and other vigorous activities.

Anecdotally, people report losses within the first week of anywhere from 1 pound (0.5 kg) to 10 or more pounds (5 kg). The larger you are, the more water weight you're likely to lose after starting keto. Although, it's unlikely that much of this initial weight loss is fat loss.

The amount of weight you can lose on a low-carb diet in 2 weeks can vary widely depending on factors such as your starting weight, adherence to the diet, and individual metabolism. Some individuals have reported losing up to 10 pounds or more in two weeks, while others may experience less dramatic results.