Learn About Living Life Deliberately with Bernice Fitzgibbon

though both are a loss. When first starting a low-carb diet, your initial loss of weight will be mostly water and not weight lost from fat. And, it is important to recognize this loss as mostly temporary. Once you go off of your low-carb diet, you’ll gain up to 60% of this weight back. It’s natural for the body to have glucose stores that it can go to in case of lean times when food may not be available. That is an evolutionary hold-over from the caveman days.


Water Weight Loss


Why do you lose so much water weight during the first week of a low-carb diet? Because now that you are consuming fewer carbs, your body has to resort to burning up glucose that is bound with water and stored in the liver as glycogen. Once glucose is burned as energy, the water left over is excreted out of your body and hence the rapid loss of weight during the first week of your low-carb diet. Recognize it for what it is and don’t get discouraged when you don’t lose that same amount of weight each successive week.


After being on the low-carb diet for a couple of weeks, your body should settle into a routine and lose around 1 ½ to 2 pounds of fat per week. That is considered a safe weight loss by most health care professionals.


Know Your Numbers


However, weight loss on the scale shouldn’t be the only metric you are tracking. You should also track your waist-to-hip ratio. To calculate your ratio, divide your waist circumference in inches by your hip circumference. The ideal ratio for a woman is .7 or less; .9 or less for a man.


If you are a diabetic, or even pre-diabetic, or are on blood pressure medication, discuss your low-carb diet plan with your doctor before starting. S/he will most likely want to know your blood pressure, glucose, lipids, and cholesterol readings before you start your diet. Many times, medications for these conditions will require a change when going on a low-carb diet.


Acquiring these same readings again at the conclusion of your low-carb diet will give you an idea of how your health changed while you were consuming fewer carbs. You can expect your HDL (the good cholesterol) to rise and your triglycerides to drop. With one up and another one down, your risk for heart disease and stroke will have decreased.



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