How to Jump Start Weight Loss on a Low-Carb Diet

A low-carb diet can be an effective and quick weight loss method. It is centered around the concept that our bodies work properly and efficiently when we consume mostly protein. It identifies carbohydrates as the enemy in our battle for a healthy, fit body. The diet requires an initial withdrawal from all carbohydrates, but eventually allows for small amounts to be added back to your diet gradually. This approach will allow you to jump start your diet and eventually find a comfortable daily intake of carbohydrates that allows you to maintain a healthy weight.

Difficulty: Moderately Challenging

Instructions

Things You'll Need:

• High-protein foods such as meats, cheeses, eggs and nuts
• Low-carb foods such as vegetables and whole grains items
• Water
• Multi-vitamin

1. Jump start the diet by severely limiting your carbohydrate intake. On the first day, your diet should mostly consist of beef, pork, fish, chicken, sausage, cheese and eggs.

2. Eat no more than 30 g of carbs daily for days 2 to 14 of the diet. Your body will probably be in ketosis (a state in which fat is primarily used to fuel the body) during this time. This will jump start your diet by causing you to shed pounds immediately. By the end of the first 2 weeks, you should lose between 8 and 20 lbs.

3. Drink plenty of water while practicing the low-carb diet. This will help you stay hydrated. Most other beverages are off limits.

4. Take a multivitamin each day to ensure your body is receiving important nutrients.

5. Start an exercise regime to compliment the diet and help you establish a new healthy lifestyle. Along with fat, you will also lose muscle while dieting. A strength-building activity will help you maintain the muscle, but still lose the fat. It is important to exercise 4 days a week for at least 30 minutes each time.

6. Add in a few complex carbs starting on day 15 of the diet. This can include a few vegetables, berries or whole-grain foods. Slowly increase the carbohydrate intake each day until you reach a level where you are still achieving weight loss, but are happy with the variety in your diet.

Tips & Warnings

• Commit to the diet for at least 2 weeks. The first 14 days can be difficult as your body adjusts to a new style of eating. It will slowly shift from sugar-burning to fat-burning mode. The loss in weight should give you the encouragement you need to stay focused on your end goal.
• Consider using ketosis strips to determine if your body is in the high fat-burning state. They can be found at your local pharmacy.
• Replace food in your refrigerator and pantry with selections that are low in carbohydrates and high in protein. Visit Diet and Fitness Today for a list of foods (see Resources below).
• While the low-carb diet is based on the consumption of foods high in protein, try to avoid overindulgence of fatty bacon and red meat. High consumption of these foods can cause other health problems.
• Consult a physician before attempting a low-carb diet if you are pregnant, nursing or suffering from a serious illness.

Resources

• Diet and Fitness Today for a lists of foods low in carbohydrates and high in protein

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