You can take one day off per week where you eat more carbs. Many people prefer Saturday.
It is important to stick to healthy carb sources like oats, rice, quinoa, potatoes, sweet potatoes, fruit, etc.
But only this one higher carb day — if you start doing it more often than once per week you’re not going to see much success on this plan.
If you must have a cheat meal and eat something unhealthy, then do it on this day.
Be aware that cheat meals or carb refeeds are NOT necessary, but they can boost some fat-burning hormones like leptin and thyroid hormones.
You will gain some weight during your refeed day, but most of it will be water weight and you will lose it again in the next 1–2 days.
It is NOT necessary to count calories as long as you keep the carbs very low and stick to protein, fat and low-carb vegetables.
However, if you really want to count them, use this calculator.
Enter your details, and then pick the number from either the “Lose Weight” or the “Lose Weight Fast” section — depending on how fast you want to lose weight.
There are many great tools you can use to track the number of calories you are eating. Here is a list of 5 calorie counters that are free and easy to use.
The main goal of this plan is to keep carbs under 20–50 grams per day and get the rest of your calories from protein and fat.
Here are 10 more tips to lose weight even faster:
- Eat a high-protein breakfast. Eating a high-protein breakfast has been shown to reduce cravings and calorie intake throughout the day.
- Avoid sugary drinks and fruit juice. These are the most fattening things you can put into your body, and avoiding them can help you lose weight.
- Drink water a half hour before meals. One study showed that drinking water a half hour before meals increased weight loss by 44% over 3 months.
- Choose weight loss-friendly foods (see list). Certain foods are very useful for losing fat. Here is a list of the 20 most weight loss-friendly foods on earth.
- Eat soluble fiber. Studies show that soluble fibers may reduce fat, especially in the belly area. Fiber supplements like glucomannan can also help.
- Drink coffee or tea. If you’re a coffee or tea drinker, then drink as much as you want as the caffeine can in them boost your metabolism by 3–11%.
- Eat mostly whole, unprocessed foods. Base most of your diet on whole foods. They are healthier, more filling and much less likely to cause overeating.
- Eat your food slowly. Fast eaters gain more weight over time. Eating slowly makes you feel more full and boosts weight-reducing hormones.
- Weigh yourself every day. Studies show that people who weigh themselves every day are much more likely to lose weight and keep it off for a long time.
- Get a good night’s sleep, every night. Poor sleep is one of the strongest risk factors for weight gain, so taking care of your sleep is important.
You can expect to lose 5–10 pounds of weight (sometimes more) in the first week, then consistent weight loss after that.
I can personally lose 3–4 pounds per week for a few weeks when I do this strictly.
If you’re new to dieting, then things will probably happen quickly. The more weight you have to lose, the faster you will lose it.
For the first few days, you might feel a bit strange. Your body has been burning carbs for all these years, so it can take time for it to get used to burning fat instead.
This is called the “low-carb flu” or “keto flu” and is usually over within a few days. For me it takes three. Adding some extra salt to your diet can help with this.
After the first few days, most people report feeling very good, with even more energy than before.
Despite many decades of anti-fat hysteria, the low-carb diet also improves your health in many other ways:
- Blood sugar tends to go way down on low-carb diets.
- Triglycerides tend to go down.
- Small, dense LDL (the bad) cholesterol goes down.
- HDL (the good) cholesterol goes up.
- Blood pressure improves significantly.
- To top it all off, low-carb diets appear to be just as easy to follow as low-fat diets.