Low-Carb Diet for Weight Loss: Is It Right for You?

Reducing carbohydrate intake is a popular method for losing weight. When you start eating fewer carbs, your body recruits energy differently, changing how you feel physically and emotionally.

What Is a Low-Carb Diet for Weight Loss?

The definition of a low-carbohydrate diet is loose. For some people, it may mean casually reducing their refined carb intake. For others, it might mean reducing total carbohydrate content to a specific goal. Most low-carb diets aim for 50 grams of carbohydrates daily while some allow up to 150 grams of carbohydrates per day.

Research shows people can lose weight on low-carb diets, but there is no guarantee that you'll have the same experience. Most people can expect to lose some weight when they make dietary changes like reducing carbs. Knowing how your body responds to dietary changes can inform your weight-loss estimates and keep you on the right track.

Low-Carb Diet Weight Loss In 2 Weeks

After a week of ups and downs, the second week of a low-carb diet is more stable. If you respond well to low carbs, this is the point at which you will begin to experience fat loss. The amount you will lose depends on many factors, including your starting weight and the type of low-carb diet.

People who restrict carbohydrate intake to less than 50 grams a day (considered a very low-carb diet) typically see a more profound loss at the very beginning than those who follow a diet with 60 to 130 grams of carbohydrates daily.

However, since the average American diet contains about 200 to 300 grams of carbohydrates daily, any reduction in carbs is likely to produce a change. If you're not seeing changes after two weeks, don't despair: Some bodies take a little longer to adjust. Patience is key!

Weeks 3 and 4

During the second half of the first month on a low-carb diet, your body will begin to settle into a pattern of weight loss. Your weight-loss rate will depend on many factors, including how much weight you have to lose. People who begin a low-carb diet with less fat generally lose weight more slowly than those who started with more.

After the first couple weeks on a low-carb diet, people may lose between a half-pound and 2 pounds a week, which is considered a sustainable rate of weight loss.

Metabolism Shifts

During the first week following a low-carb eating plan, there will be a shift in your body's metabolism. Instead of primarily using carbohydrates for energy, your body will switch to other sources.

Consuming fewer than 50 grams of carbohydrates daily will activate gluconeogenesis, where energy is created by breaking down non-carbohydrate sources (certain lactic acids or amino acids). If your body still cannot make enough glucose with gluconeogenesis, your body will begin to make ketone bodies (from stored fat) as an alternative for fuel.

Some weight loss at the outset is normal, but you're losing water weight at this stage, not body fat. Glucose stored in the liver that is readily available for energy takes the form of a molecule called glycogen, and these molecules are bound up with a lot of water. When you start a low-carb diet, stored glycogen is released and broken down, along with the water that comes with it.

Weight-Loss Plateaus

If you're anxiously tracking lost pounds, shifts in water weight may be troubling for you. Even while losing body fat, fluctuations in fluid levels can make it look like you're experiencing a stall in weight loss (sometimes referred to as a plateau).

Emotional Changes

Changing the way you eat not only has physical effects but can also affect mental and emotional health. Low-carb diets are no exception.

Mood

Important physiological changes are going on that can affect your mood as you start a low-carb diet. It's common to crave carbs, especially at the beginning of a low-carb diet. Remember that shift in your body's metabolism? As your body transitions to getting energy from glycogen to fat stores, you might feel sluggish, fatigued, and even irritable.

Some people may find relief from these symptoms by drinking a cup of broth or eating low-sugar fruit, such as berries, melons, or stone fruit (like nectarines).

Appetite and Satiety

Carbohydrate reduction works on the appetite in multiple ways like altering levels of hormones that regulate your body's hunger and satiety signals. A low-carb diet may reduce your body's desire to eat more, inherently reducing your calorie intake.

Choose healthy sources of protein and fats (namely monounsaturated and polyunsaturated fats) most of the time, including:

• Avocado
• Healthy fat-rich fish, like salmon
• Nuts and seeds
• Olive oil

Fruits and vegetables will be a staple of your diet, but be sure to focus on low-carb options such as:

• Asparagus
• Bell peppers 
• Broccoli and cauliflower
• Brussels sprouts
• Melons (including cantaloupe and watermelon)
• Spinach and kale
• Strawberries

A Word From Verywell

A low-carb diet might be for you if you're better able to manage your weight without feeling deprived of high-carb food. It's worth noting that some studies show low-carb diets may be challenging to stay on for a long period. It is important to ensure you get the right micronutrients on a low-carb diet.

Remember you're most likely to stick with an eating plan that includes healthy foods you enjoy and produces results. Before beginning any diet, check with your healthcare provider to ensure it's safe.