Can I lose weight by eating LCHF / LOW-CARB?
LCHF and weight loss is probably the big question there is…
Many people initially seek out LCHF due to the desire for weight loss, and many also experience being able to lose weight without having to feel hungry all the time. Others experience a large weight loss in the beginning, but then the weight loss stops for a period.
LCHF with weight loss is in many ways both difficult and easy.
Losing weight – with LCHF or any other diet – requires two things: To change one’s everyday life for a period or forever and some patience. When eating LCHF / LOW-CARB with weight loss in mind, you need to be more careful with your diet than if you just have to keep your weight down. That means you have to focus on eating real food and a little less on the delicious low carb brownies, but only for a period of time.
How many carbohydrates can I eat if I want to lose weight?
It’s very different. However, it is a good trick to get to know your own carbohydrate tolerance. You do this by starting with 3-4 weeks on strict LCHF. In most cases, it will send your body into ketosis, which is a powerful increase in your body’s fat burning abilities.
Then you can start increasing your carbohydrate intake a little while keeping an eye on how it affects your weight.
It is also important to look at how it affects your sugar cravings, your appetite and how your body is doing overall.
Also read: What is STRIKS LCHF really?
Strict LCHF is about 20-30 g of carbohydrate a day. This is where most people need to be in the beginning before the body makes the switch to more powerful fat burning.
20-30 g of carbohydrate does not sound like much, but you can actually get 5-600 grams of above-ground vegetables and still run strict LCHF, but then there is also no room for much else with carbohydrates, so it requires a hard prioritization of those vegetables.
Do I really need to eat all that fat?
Yes, you do need to eat some more fat. Fat is your new source of energy and if you eat too little of it, you will get hungry and eat too much of anything else. Most often carbohydrates. And then many do not get into ketosis.
But do not overdo it with eating fat…
It is important to eat few carbohydrates, enough protein to ensure that you maintain muscle mass while losing fat and then you need to eat enough fat to keep you full but still in calorie deficit.
Once the body has made the switch to fat burning, your body will be able to burn fat from your body’s own fat depots. You will therefore probably notice that it is easier to achieve weight loss.
The weight stands still… what should I do!
As you switch from a carbohydrate-rich diet to a carbohydrate-reduced diet, the body’s glycogen stores are depleted in the first few weeks, and this means, among other things. that the body loses some fluid.
It looks really good on the weight and on the waist measurement, but don’t worry if the weight loss does not continue at the same speed in the following weeks. Because it does not. And as with anything else, losing weight may require some dietary adjustment.
Also read: When the weight stands still or goes up…. or LCHF beginner mistakes
Make a long-term plan for your health and your weight loss and stick to it.
And this is where patience is needed. Because if you change course every or every other day, then you can not know where it is, there is something that actually works. After all, your body needs time to adjust to the new things. So take your time.
If you think that this is probably the last time you will lose weight. Then it will not matter how the weight is one day in relation to the other day. The measuring tape can be a really good idea to use instead of the weight, but with the measuring tape it would also be a good idea to train a little for better results.
IT`S NOT A DIET! IT´S A LIFESTYLE CHANGE!
How Many Calories Should I Eat?
It’s hard to say, as there is a big difference between people, women and men as well as what you do in everyday life and in your free time, but even though in LCHF / LOW-CARB the focus is mostly on the carbohydrates, the calorie intake still means something for your weight loss. That your diet contains few carbohydrates is not the same as that you can eat unlimited of calories without gaining weight.
LCHF is precisely that you can eat your fill on fewer calories. And lose weight without being hungry. It is hard for everyone to be hungry for an extended period of time. And this is where satiety is a really good starting point for weight loss.
Also read: Ketosis and regulation of appetite
Do not let LCHF / LOW-CARB become the next diet that did not work either…
There can be many reasons why the weight stands still. But the fact is that there are a whole lot of factors that come into play and diet is only part of it.
If you are on a diet all the time, your body may need a break. So try a period where you eat LCHF but without being focused on weight. Then you can learn a little about yourself and your body, for example how hunger feels, and how satiety and eating too much fat feels. In the long run, it is something that will make you successful in maintaining your new weight the day you have lost those extra pounds.
Cheers Nat and Mike