Published by PMR of NY & CT
Cutting back on bread, pasta and sweets is one of the most popular ways to lose weight. A low carb diet for weight loss swaps many starchy and sugary foods for vegetables, protein and healthy fats, which can make meals more satisfying and cravings easier to handle.
It can work, especially if it helps you eat less without feeling hungry. Over a year or longer, though, results tend to look much like those of other reduced-calorie plans, so the approach you can keep up is the one that works.
How cutting carbs can help you lose weight
Carbohydrates are the sugars, starches and fiber in grains, fruit, starchy vegetables, beans, milk and sweets. Your body breaks most of them down into glucose, its quickest source of energy.
Cutting carbs may make weight loss easier in a few ways:
- Protein and high-fiber vegetables are satisfying, so many people eat less without trying
- Foods that are easy to overeat, like chips, pastries and candy, leave the menu
- More even blood sugar may mean fewer cravings for some people
Calories still count: fewer carbs is simply one way to take in less energy than you use.
Pick a carb level you can live with
A low carb diet for weight loss doesn't have to be all or nothing. Most plans fall into one of three levels:
- Cutting the extras: sugary drinks, sweets and refined snacks go, while whole grains, beans and fruit stay in measured portions.
- Low carb: bread, pasta, rice and potatoes mostly leave the plate, and meals center on vegetables and protein.
- Ketogenic diet: carbs drop low enough that your body runs largely on fat and makes ketones, a state called ketosis. It’s the strictest level and hardest to keep up.
Many people start at the first level and go further only if needed. Nutritional ketosis is different from diabetic ketoacidosis, a medical emergency that mainly affects people with diabetes.
Simple low carb swaps
Build meals around non-starchy vegetables, a portion of protein such as fish, chicken, eggs or tofu, and a little fat from olive oil, avocado or nuts. These low carb swaps make that easier:
- Cauliflower rice in place of white rice
- Zucchini noodles in place of pasta, or a mix of the two
- Burgers or grilled chicken over greens instead of on a bun
- Nuts, cheese or raw vegetables in place of chips and crackers
Bacon and sausage are high in saturated fat and sodium, so keep them occasional. The American Heart Association advises favoring unsaturated fats, like those in olive oil, nuts and fish.
Starting a low carb diet for weight loss
- Begin with the easiest cuts: sweetened drinks, candy and baked goods.
- Plan three or four go-to meals so you aren't improvising when you're hungry.
- Keep fiber up with vegetables, nuts, seeds and berries, since cutting grains and beans can cause constipation.
- Drink plenty of fluids. Feeling tired or headachy for the first several days is common while your body adjusts.
- After a few weeks, check your weight trend, energy and hunger before deciding whether to cut further.
Staying active while you cut carbs
In the first week or two, while your energy settles, stick with walks, easy bike rides or swimming rather than hard intervals. Once you feel steady, add strength work a couple of times a week.
If you compete or train hard, very low carb eating may leave you short on quick fuel, so ask a sports dietitian how to time carbs around training. At Physical Medicine & Rehabilitation of NY & CT (PMR), our sports medicine clinicians can help you keep training safely, and if knee pain makes exercise hard, knee pain treatment can suggest low-impact options.
Check with your doctor before you cut carbs
Cutting carbs can lower blood sugar quickly, so some medicines may need adjusting. If you use insulin or a sulfonylurea such as glipizide, make a plan with your diabetes care team before you start. If you take an SGLT2 inhibitor, such as empagliflozin, ask whether very low carb eating is safe for you, because the combination can raise the risk of ketoacidosis.
Your doctor should also weigh in first if you take blood pressure medicine, have kidney disease, are pregnant or nursing, or have a past eating disorder. If you have diabetes and develop signs of ketoacidosis, such as vomiting, belly pain, fast or deep breathing, fruity-smelling breath or confusion, get emergency care or call 911, even if your blood sugar looks normal.
Frequently asked questions
How much weight can you lose on a low carb diet?
There's no set amount. It depends on your starting weight, how closely you follow the plan and how active you are. Many people see a quick drop in the first week or two, partly from water, and then a slower, steadier pace. Judge your progress over months, not days.
What can you eat for breakfast on a low carb diet?
A low carb breakfast can be quick. Try a frittata with spinach and mushrooms, chia pudding made with unsweetened almond milk and a few raspberries, or smoked salmon with sliced cucumber and tomato. Go easy on juice, sweetened coffee drinks and granola, which carry more carbs than you might expect.
Can you drink alcohol on a low carb diet?
You can, but it may slow your progress. Beer, sweet wine and mixed drinks add carbs, and all alcohol adds calories. If you drink, keep it occasional and small, and have it with food. If you take insulin or certain other diabetes medicines, alcohol can cause low blood sugar, especially when you're eating fewer carbs, so ask your doctor what's safe.
Talk with our team
If sore joints or back pain make it hard to stay active while you change how you eat, PMR can help. Request an appointment at one of our offices in Danbury and Brewster, and our team will contact you to schedule. For questions about carbs and your medicines, start with your doctor or diabetes care team.
More from the PMR Blog
Continue exploring articles in this topic category.