If you are following a low carbohydrate weight loss program, you will likely see results within the first week. Low carbohydrate diets focus on minimizing your overall carbohydrate intake. Like any diet, you can begin to see plateaus or stalls in your weight loss, especially after you have lost a considerable amount of weight. You may need to adjust or jump-start your weight loss to start burning calories again.
Carbohydrate Count
Carbohydrates are an important nutrient that your body needs draw energy from. The Dietary Guidelines for Americans suggests a broad range of carbohydrate counts to fulfill recommended nutritional needs. These numbers range from 130 g for women between the ages of 19 and 30 to 271 g for the USDA dietary guidelines and 281 g for the DASH diet. Carbohydrates are burned instantly for fuel, and excess carbs are stored as glycogen in the muscles and liver for later use. Most low carb diet programs encourage you to restrict carbohydrates initially in order to shift the body's fat burning process from burning carbohydrate to burning fat reserves on the body. Some low carb diets like the Atkins diet restrict carbohydrate intake to between 20 g and 40 g per day. While weight loss generally occurs initially -- as you slowly re-introduce carbs to your diet, you can begin to see weight gain. The reason for most low carb plateaus is the re-introduction of too many carbs, and the body stops using its own fat for fuel.
Recommended Foods
If you are following a low-carbohydrate diet, stick to its recommended diet foods for the best results. Most low carb diets focus on proteins and non-starchy vegetables as their main diet staples. Some of the recommended foods may include lean turkey, skinless chicken breast, Cornish hen, pheasant, goose, salmon, sardines, flounder, tuna, clams, crabmeat, shrimp, squid, oysters, beef, lamb, pork, lamb, ham and venison. Avoid foods that are cooked in margarine and oil. Also avoid marinades and food that is coated in breadcrumbs or breading. Use real butter to cook and season your food rather than margarine to prevent added carb content that could stall your low-carb weight loss.
Exercise
If you are following your low-carb diet precisely and are still having trouble losing those last few pounds, it could be because you are not getting enough exercise. It is important to get 30 minutes of exercise daily up to five days a week. This will help promote cardiovascular health and also help you reach your weight loss goals faster -- especially if you are following a low- carb diet plan.
Fluid Intake
Something that could stall your low-carb weight loss is being dehydrated or not getting enough fluids. Being on the induction or jump-start phase of many low-carb diets can cause dehydration. The reason for this could be due to the kidneys being affected by an increased amount of protein or by not being able to drink sugary sodas, juices or drinks that contain high amounts of carbohydrate. When following any diet, including a low-carb diet, you should drink plenty of fluids, including water, to help flush out toxins and keep your metabolism in high gear.
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