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Low-Carb Diet Weight Loss in 2 Weeks
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Low-Carb Diet Weight Loss in 2 Weeks

Written by Edibel Quintero, RD | Medically reviewed by Medically reviewed by Rosmy Barrios, MD
Published on 2022 August 10
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6 min

An exploration of everything you need to know about restricting your carbs for 14 days.

low-carb diet weight loss in 2 weeks

Carb restriction is a quick weight loss trick for many and a habitual routine for others.

It is linked to fast weight loss, as many dieters can shed pounds when they eliminate refined carbs from their diet and cut down on good carbs.

People do this on the basis that slashing your carb count can suppress appetite, reduce overall calorie intake, and promote natural fat burning.

There is a long list of low-carb diets, from the Atkins diet to keto. Everybody takes differently to carb reduction. It’s best to do your research to discover the most suitable diet plan for you, as some are stricter than others.

In this article, we bring you the details of a low carbohydrate diet and the truth as to whether you can lose weight in 2 weeks with the low-carb diet. 

Do Low-Carb Diets Work?

To answer the immediate question, yes, low-carb diets can work. But how much weight you lose in two weeks is unique to you.

There is no guarantee for weight loss, as everybody loses fat at different rates due to age, current body weight, body type, and metabolic health, among other things.

As with any diet plan, you need to remain consistent to see results. If you can adapt to eating fewer carbs, it’s possible to see weight loss results in weeks.

How Does a Low-Carb Diet Work? 

A low-carb diet promotes weight loss because it depletes your glycogen stores. Your body ordinarily uses glucose (which comes from carbohydrates) for energy. When you remove the carbs, you reduce the glucose. Your body must find an energy source elsewhere, so it turns to stored fat. 

As you burn fat, you lose weight. 

When carbs are limited, your insulin levels almost immediately drop. Many experts claim that lower insulin levels allow the body easy access to fat stores as an energy source.

So, overall, low-carb diets work by accelerating fat-burning processes. Plus, a low-carb diet suppresses appetite, leading people to consume fewer calories throughout the day.

When you slash your carb intake drastically, your body switches to a metabolic state known as nutritional ketosis. 

In ketosis, the body produces ketone bodies in the liver, which it uses for energy alongside fat. It is the prime focus of the ketogenic diet, as dieters deliberately encourage ketosis.

Low-Carb Diet Weight Loss in 2 Weeks

Weight loss in a short period with a low-carb diet plan is possible, but as previously mentioned, your weight loss success depends on various factors: your age, sex, current weight, sleep pattern, and physical activity level impact your efforts.

Losing weight also depends on the extent of the calorie deficit you create. 

A calorie deficit occurs when you burn more calories than you consume. It’s a simple calculation that, when in motion, makes you lose weight. 

You can lose weight faster in a shorter time if you reduce your daily calories and increase the number of calories you burn through exercise. 

An individual that leads a more active lifestyle is more likely to reach their weight loss goals than those living a sedentary lifestyle.

A good combination of diet and exercise is a proven weight loss strategy. As well as reducing body fat, it also benefits your overall health, lowering risk factors for specific health conditions.

Most experts will never recommend rapid weight loss, as gradual weight loss is the safest and most sustainable method. 

Try not to focus all your attention on the two-week benchmark, and instead focus on transitioning to a healthier life that you can maintain. 

You may notice significant weight loss in the initial stages of a new eating plan. But remember, most early weight loss is water loss. 

How Much Weight Can You Lose on a Low-Carb Diet in 2 Weeks?

Healthy weight loss target is 1–2 pounds per weekThis target prevents complications associated with fast weight loss, such as nutritional deficiencies, chronic fatigue, and a slower metabolism.

It can also prevent weight gain after the two weeks are up if you return to your usual diet.

If you stick with the recommended target, you can expect to lose up to four pounds in two weeks.

Some low-carb diets suggest that you can lose a lot more in the first 14 days. For example, the Atkins diet claims you can lose up to 15 pounds, although this is uncommon and not an expectation.

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It also recognizes that initial weight loss may be water weight. 

To have success with low carbohydrate diets, it takes more than counting carbs. 

It’s essential to take a positive approach to your entire diet, ensuring your low-carb meals consist of nutritious foods and that you don’t over-consume calories. 

Calorie counting helps you manage a meal plan, as you can track what you’re putting into your body. 

Increase your activity level to burn more calories, and you will see results sooner rather than later.

So, exactly how many pounds you drop depends on your genetics and build, plus your approach to a weight loss diet.

How to Eat Low-Carb? 

First things first, you need to reduce your carb intake.

It’s not always easy, as many of us regularly fill up on carbs.

Begin by cutting out refined foods, which are typically carb-heavy. You won’t miss out, as refined products are stripped of nutrients and provide no health benefits. 

They include:

  • Candy 
  • Pastries
  • Soda 
  • High-sugar cereals
  • White bread, white flour, white rice, and white pasta

Start reading food labels to keep track of your total carbs, net carbs, and check for hidden carbs.

A typical low-carb diet plan allows under 100–150 grams of carbs per day. For the small amount you eat, choose non-processed carbs, such as:

  • Whole grains – whole-wheat bread, brown rice, barley, buckwheat, and oats
  • Legumes – lentils, kidney beans, peas
  • Non-starchy vegetables – leafy greens, sprouts, carrots, tomatoes, cauliflower

Depending on your diet, you may be encouraged to increase your other macros to replace the missing carbs. For instance, the keto diet is a high-fat diet with a moderate protein intake.

Take your fats from healthy fats, such as: 

  • Avocado oil and olive oil
  • Avocados 
  • Cheese 
  • Butter
  • Nuts and nut butter

And your protein from lean protein sources, including: 

  • Eggs
  • Oily fish 
  • Shellfish
  • Poultry 
  • Lean meats 
  • Some dairy products like milk, cheese, and yogurt 

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You can take advantage of the many recipes, training routines, and calorie tracker it offers for optimal results, especially if you’re using keto.

Is a Low-Carb Diet Healthy?

The diet is healthy so long as you take care of your other food choices.

We don’t recommend cutting out carbs entirely, as they are an essential macronutrient. Find an eating plan that allows you to eat enough carbohydrates to maintain some benefits.

How many carbs you need depends on your personal requirements. After two weeks, you may realize that you require more carbs. 

If you’re going to follow any strict diet, it’s vital to include a variety of whole foods for optimal health. It will ensure you get the essential nutrients that enable your body to function properly. 

You also need to maintain a sufficient calorie intake. 

As many carbs that people consume come from processed sources, a low-carb diet can benefit your heart as you will no longer consume junk. It can lower the risk of heart disease, high blood pressure, and help manage blood sugar. 

A Word From Nutritionist

Reducing your carbohydrate intake is a common technique used to lose fat.

It enables the human body to burn stubborn fat as you cut off its usual energy source when limiting carbs.

While it’s possible to lose weight with low-carb, it isn’t an appropriate method for some people. Severe restrictive diets can negatively affect your health, leaving you tired, weak, and irritable.

Ensure you keep up your energy levels with plenty of nutritious, healthy foods to avoid nutrient deficiencies and other potential complications. Before trying a weight loss program, you should always communicate with your doctor whether you want to start the Atkins diet or a low-calorie diet.

Instead of putting pressure on yourself to lose weight in two weeks, choose a healthier approach that allows you to reach your goal weight in a safe period.

Sustainable weight loss comes when you change your eating habits for the better. With a balanced diet, you can enjoy and sustain your desired body weight for a lifetime.

Conclusion

When you get your low-carb diet game on, losing weight in two weeks is not an impossible task. Combine it with regular physical movement and intelligent food decisions, and you’ll soon say goodbye to belly fat. 

However, try to forget the two-week target and focus on sustainable strategies.

Written by
Edibel Quintero is a medical doctor who graduated in 2013 from the University of Zulia and has been working in her profession since then. She specializes in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. Edibel’s goal is to help people live healthier lives by educating them about food, exercise, mental wellness and other lifestyle choices that can improve their quality of life.
Medically reviewed byRosmy Barrios, MD
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