People who do not follow a low carbohydrate diet generally eat around 50% to 70% carbohydrate-rich food from all the food they eat. With low carbohydrate food you ensure that your diet contains approximately 20% carbohydrates in one day. So if, for example, you are at 1500 kcal per day, it may be 75 grams of carbohydrates. There are 4 kcal in one gram of carbohydrate. That is a good guideline to stick to. What happens then is that your body sees the fats and proteins that you ingest as the primary fuel. Your body will also use the stored fat in your body as fuel, reducing fat reserves and reducing your weight.
How fast will you lose weight with a low carbohydrate diet?
No body is the same, so there is no standard number of pounds that you should lose per week. On average, low carbohydrate eating results in the loss of about 2 to 4 kilos in the first week. The weight loss is not only through the reduction of fat. Especially due to fluid that your body loses in the first week. This is because the body first uses the glycogen (polymer of glucose, in which energy is stored) from the muscles and liver when the body receives fewer carbohydrates. Together with 1 gram of glycogen, the body loses 2.7 ml of water. In total this is around 1 to 2 liters of moisture. In addition, you also lose some fat mass. The following weeks an average of 1 to 2 kg of fat is lost per week.
Why you also need carbohydrates
Carbohydrate-free would not be healthy for your body. Reasons that you also need carbohydrates are:
Keep your bowel movements going. Products such as bread and potatoes contain fiber. Fibers are carbohydrates and are needed to keep the stools flexible. That way you don’t get clogged. During a low-carbohydrate diet, linseed, for example in the yoghurt, can help to keep the stools supple and prevent blockage. There are also fibers in it. Eating cucumber, other green vegetables and drinking water also help with this.
Carbohydrates are important for athletes because they provide the body with energy directly.
Your brain functions on glucose.
Carbohydrates contain vitamins that your body needs.