Low carb diets are known for a fast initial weight loss. A very restrictive low carb diet can be challenging to follow, but can produce rapid and significant weight loss. For best results, transition to a less restrictive low carb diet after the initial two weeks, and you should continue losing weight at a healthy pace.
Step 1
Eliminate all foods containing enriched flour or sugar from your diet. Eliminate all grain products, including corn and rice. Eliminate starchy vegetables and fruits such as potatoes and bananas.
Step 2
Eat plenty of lean protein and nonstarchy vegetables. Consume at least 20 grams of carbohydrates daily in the form of non-starchy vegetables; do not include fiber in your carbohydrate counts.
Step 3
Dress your salads or vegetables with healthy fats, vinaigrettes or no-sugar-added salad dressings.
Step 4
Drink at least 64 ounces of water daily; other non-caloric beverages may be consumed as part of your water intake.
Step 5
Exercise for 30 minutes each day.
Tips and Warnings
- Many people feel uncomfortable when beginning a low carb diet, but most side effects--including dizziness, headaches and constipation--resolve within the first week. After two weeks, consider transitioning to a formal low carb diet such as Atkins, South Beach or the Glycemic Index diet for ongoing weight loss.
- Do not eliminate carbohydrates from your diet entirely; carbohydrates are important sources of nutrients and fiber. Losing weight too quickly can be dangerous; if you are losing weight too quickly, add more vegetables and fruits to your diet. Before beginning any weight loss plan, check with your health care provider.
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