You may lose weight more quickly in the first week of a diet plan and then lose weight at a slower but more consistent rate after that. The first week you typically lose a mix of both body fat and water weight.
If this is the first time you are making changes to your diet and exercise habits, weight loss may happen more quickly.
Unless your doctor suggests otherwise, losing 1–2 pounds per week is usually a safe amount. If you’re trying to lose weight faster than that, speak to your doctor about a safe level of calorie reduction.
Aside from weight loss, a low carb diet can improve your health in a few ways, though the long-term effects are not yet known:
blood sugar levels tend to significantly decrease on low carb diets (30)
triglycerides tend to go down (31)
LDL (bad) cholesterol goes down
blood pressure improves significantly
Other diet types that reduce calories and increase whole foods are also associated with improved metabolic markers and slower aging Ultimately, you may find a more balanced diet that includes complex carbohydrates is more sustainable.
You can reach your weight loss goals by incorporating a low carb or low calorie diet into your life, but the speed of weight loss depends on the individual.
General weight loss can sometimes improve certain markers of health, such as blood sugar and cholesterol levels.
The bottom line
By reducing carbs or replacing refined carbs with complex carbs, you’ll likely experience reduced hunger levels. Feeling hungry is often why it’s difficult to maintain a weight loss plan, so it’s important to find a way of eating that leaves you feeling satisfied.
By incorporating a sustainable low carb or lower calorie eating plan, you can eat healthy food until you’re full and still lose weight.
Losing weight quickly may be your goal, but it’s important to think about the long run. While you may lose water weight quickly, fat loss takes longer, and developing sustainable weight loss may take longer than you’d like.