Like most people, you probably think cutting carbs is the key to weight loss.
After all, isn't that what all the popular diets out there seem to advocate?
The Atkins, South Beach, and Paleo diet all centre around limiting or eliminating carbs.
And a low-carb diet can indeed be effective for weight loss.
But many people don't realize that you don't necessarily have to cut carbs completely out of your diet to see results.
You can still enjoy some of your favourite carb-containing foods and lose weight as long as you're smart.
One way to do this is by following a no carbs diet plan for 2 weeks.
This plan can help you lose weight quickly while allowing you to eat some of the foods you love.
Here's everything you need to know about following a no carbs diet plan for 2 weeks.
No Carbs Diet Plan: Your Body Is Habitual In Metabolizing Carbs
The first step to understanding how a no-carb diet plan can help you lose weight is understanding how your body metabolizes carbohydrates.
Usually, when you eat foods that contain carbohydrates, your body breaks them down into sugar molecules known as glucose.
This glucose is then used for energy or stored in your liver and muscles in the form of glycogen.
However, if you eat more carbs than your body can use or store, the excess glucose is converted into fat and stored in your fat cells.
This is why eating too many carbs can lead to weight gain.
Now, when you follow a no carbs diet plan and eliminate carbohydrates from your diet, your body has to find another source of energy.
It does this by breaking down stored glycogen in your liver and muscles into glucose and using it for energy.
Once your glycogen stores are depleted, your body turns to fat for energy.
This process is known as ketosis, which is why a no-carbs diet plan can help you lose weight quickly.
The First Four Days: Switching Into Ketosis
The most important is the first four days of a no-carbs diet plan.
This is when your body switches from using carbohydrates for energy to using fat.
You may experience side effects as your body adjusts to this new running method.
These side effects can include fatigue, headaches, brain fog, and cravings.
However, they are usually the most severe during the first few days and should start to subside as your body becomes more efficient at using fat for energy.
To help you get through the first four days, here's a day-by-day guide to following a no carbs diet plan.
Day 1
On the first day of your no carbs diet plan, you'll want to start by eliminating all sources of sugar from your diet.
This includes sweets, sugary drinks, and even fruit.
You'll also want to avoid starchy vegetables like potatoes and corn.
Instead, focus on eating protein-rich foods and healthy fats.
Good options include eggs, chicken, fish, nuts, seeds, and avocado.
You should also make sure to drink plenty of water throughout the day.
Day 2
On the second day of your no-carbs diet plan, you can slowly reintroduce some carbs back into your diet.
However, you'll want to ensure that these carbs come from sources high in fibre.
Good options include vegetables like broccoli, kale, and Brussels sprouts.
You can also have small amounts of fruit like berries and apples.
And, as always, make sure to drink plenty of water.
Day 3
On the third day of your no carbs diet plan, you can increase your carb intake slowly.
Good options include starchy vegetables like sweet potatoes and squash.
You can also have a small number of whole grains like oats and quinoa.
And, as always, make sure to drink plenty of water.
Day 4
On the fourth day of your no carbs diet plan, you can continue to increase your carb intake.
Good options include beans and legumes, starchy vegetables, and whole grains.
You can also have a small amount of fruit.
And, as always, make sure to drink plenty of water.
Day 5
On the fifth day of your no carbs diet plan, you'll want to reduce your carb intake again.
You'll want to focus on eating mostly protein and healthy fats with a few carbs from high-fibre sources.
Good options include eggs, chicken, fish, nuts, seeds, avocado, and vegetables like broccoli, kale, and Brussels sprouts.
And, as always, make sure to drink plenty of water.
Day 6
On the sixth day of your no carbs diet plan, you'll want to continue reducing your carb intake.
Focus on eating mostly protein and healthy fats with a few carbs from high-fibre sources.
And, as always, make sure to drink plenty of water.
Day 7
On the seventh day of your no carbs diet plan, you'll want to continue reducing your carb intake.
Focus on eating mostly protein and healthy fats with a few carbs from high-fibre sources.
And, as always, make sure to drink plenty of water.
One Week Over: Are You Getting The Hang Of It
Congratulations if you've made it through one week of following a no-carb diet plan!
You're well on your way to becoming a fat-burning machine.
At this point, you should understand what foods you can and cannot eat.
You should also start to feel more comfortable with this way of eating.
If you're feeling good and seeing results, you can continue following this plan for as long as possible.
If you do not see the results you want or feel terrible, you may want to consider adjusting your plan.
Either way, consult a doctor or registered dietitian before making any significant changes to your diet.
No Carbs Diet Plan: What To Shop For When Entering Week Two
If you've decided to continue following a no-carbs diet plan for another week, you'll need to stock up on some more food.
Focus on mainly buying protein-rich foods and healthy fats.
Good options include eggs, chicken, fish, nuts, seeds, avocado, and olive oil.
You should also make sure to have plenty of vegetables on hand.
And, as always, make sure to drink plenty of water.
No Carbs Diet Plan: Avoid These Foods
You'll want to avoid certain foods while following a no carbs diet plan.
These foods are high in carbs and will likely kick you out of ketosis.
You'll want to avoid bread, pasta, rice, cereal, fruit, juice, soda, candy, cake, cookies, and other sweets.
You should also limit your intake of starchy vegetables like potatoes and squash.
Wrapping up
I hope this guide has helped you understand what a no-carbs diet plan entails and how to follow one.
If you have any questions or comments, please feel free to leave them below.
And, as always, consult with a doctor or registered dietitian before making any significant changes to your diet.
Good luck!
