Low-carbohydrate diets promote weight loss by helping to stabilize blood sugar levels, which reduces hunger and sugar cravings. They emphasize foods that slow digestion, like protein and fat, which help you feel full eating less food and stay satisfied longer. Ultimately, this leads to lower calorie consumption and weight loss. That weight loss might be higher during the first week than subsequent weeks because the body eliminates excess fluids.
Low-Carb Diets -- Phase One
The majority of low-carb diets begin with a short induction phase that lasts from 10 days to two weeks. This phase is the most carb-restricted, and often eliminates natural sugars and starches, as well as added sugars. Although each diet has its own requirements, they all agree that severely restricting carb intake will help stabilize glucose, lower insulin levels, reduce hunger and jump start weight loss. Most low-carb diets promise that you could lose between 7 and 15 lbs. during the two-week induction depending on your age, gender, activity level and individual metabolic rate.
Allowed Foods
During the first week of your low-carb diet, you will be allowed to eat unlimited quantities of protein and fat. Some proteins will be restricted -- those which may have a high sugar content, such as dairy, with its naturally occurring lactose and galactose or those processed with sugar or honey, such as honey-cured ham. Meats such as sausage that have added fillers, which could include sugar or flour also are eliminated. You can eat fish, seafood, eggs and high-fiber vegetables; but all fruit, grains, legumes and starchy vegetables are eliminated.
Low-Carb Weight Loss
Although it may be motivating to see a big weight loss in the first week on your new diet, understand that there is a difference between weight loss and fat loss. Some of the weight lost during the first week is water weight, since low-carb diets tend to have a diuretic effect. Don't expect rapid weight-loss to continue; after your first week is finished, weight loss should taper off to between 1 and 3 lbs. weekly, depending on your caloric intake.
Dangers of a Low-Carb Diet
When you limit carb intake, you may increase your protein and fat intake. Protein digestion strains your kidneys, and low-carb diets are not recommended for anyone with impaired kidney function. Adding more animal protein to your diet may increase saturated fat intake, which could raise "bad" LDL cholesterol levels and increase your risk for heart disease. According to the Physicians Committee for Responsible Medicine, a long-term increase in animal protein consumption can increase your risk of certain types of cancer -- especially colon cancer. Always consult your doctor before beginning any weight loss program.
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