*unfortunately not the weight you want you lose!
When you remove carbohydrates from your diet you will lose weight in the first week. No doubt about it. But what are you actually losing? (Here’s a tip: it’s not fat)
In the first week of a no carbohydrate diet, you will lose substantial weight on the scales but this will only be a temporary reduction of glycogen and water and you body fat will remain the same.
Your muscles hold onto glycogen as a ready supply of fuel ready to help out when you move, lift, run or jump. Glycogen can’t be used unless there’s a supply of water in the muscle to support it. (And for every 1 gram of glycogen, there’s 3 grams of water).
Glycogen gets used whenever we move and is refueled when we consume carbohydrates. When we continue to move but stop refueling our glycogen supply, we will lose the weight of the glycogen and also the weight of the water kept to support it as it is used up.
Although you will weigh less on the scales after a week on a no carb diet, you have severely reduced the amount of physical exertion your body can handle (you are like a car running on empty). Aesthetically, the only parts of your body that have gotten smaller are your muscles while your fat stores are exactly the same size. Your body composition for appearances sake, is worse than before you started.
So what is a better option?
Focus on swapping any high GI carbohydrates to a Low GI alternative and reduce your portion size by using smaller plates, maintain a high level of regular physical activity that pushes the threshold of your abilities and drink plenty of water while drinking less of everything else.
And finally, when choosing foods, use the “Great-Grandma rule”. If your Great-Grandma wouldn’t recognize it, you shouldn’t eat much of it. If you remain consistent, you will lose fat and your composition will improve. Slow steady gains are the ones that last!