Carbohydrates are an essential part of the human diet, since they provide your body with glucose which it uses as fuel to perform basic daily functions and support bodily functions such as the immune system, the nervous system, and the endocrine system. However, if you’re eating too many carbohydrates and are concerned about how they will affect your weight, eating a low-carb diet may be one way to lose weight while still feeling satisfied throughout the day. Here’s what happens when you stop eating carbs for 14 days!
1) The carbohydrate story
What happens if you stop eating carbohydrates for a few weeks? A lot of people think they need carbohydrates to live. The truth is, humans are not all that reliant on carbs, though some people do require more than others. Our bodies actually run quite well on fat. In fact, we’re primed to burn fat, and when we shift our metabolism from carb-burning to fat-burning, it can improve our health in a number of ways. By switching to a low-carb diet for two weeks—and especially by going keto for those two weeks—you can accelerate weight loss and enhance your results from exercise by giving your body adequate fuel with fewer calories overall. Research shows that increasing your intake of fat leads to an increase in lean muscle mass and acceleration of weight loss.
2) A normal day on a low carb diet
If you typically eat a lot of bread, pasta, and sugar-filled snacks, then starting a low carb diet might seem like more trouble than it’s worth. But in reality, not eating carbs for a few days isn’t that different from how most people already eat. In fact, if you want to lose weight on your low carb diet, there are some simple adjustments you can make. Here are five common scenarios and how you can change them up to lose weight on your low carb diet . Once you get into a routine, sticking with your low carb diet will be easy. The next time you go out with friends or relatives, simply avoid carbohydrates instead of craving dessert all night! Remember: no grain is good grain when it comes to shedding pounds. No matter where they come from (grain bowls or bagels), these carbohydrate sources cause problems for anyone following a low carb diet! When possible, avoid starchy vegetables like potatoes or squashes too—they're both naturally high in starch so even sweet potatoes aren't an exception here! One thing at a time—and take baby steps! Switching all your meals over to low carbohydrate ingredients is going to be difficult; so don't expect yourself to hit every aspect right away or even ever!
3) Day 1: The first 24 hours
Carb deprivation isn’t really that bad, but I wake up with a slight headache. I’m worried it will be a long day, but it gets better as the morning progresses. The thought of eating bagels in meetings is nauseating. I head to a breakfast meeting and eat oatmeal, yogurt and berries instead. I take two Advils for my headache and plan to get some proper rest once I get home later that afternoon. My stomach hurts at first — like when you go on vacation or abruptly change your diet — but by nightfall it feels fine. Right now, no major effects aside from water weight loss; my fingers are looking more pudgy than usual because of holding water weight in my hands all day. I'm surprised how well I feel after a day off carbs, given what people say about carb withdrawal headaches. If they exist at all (and if so, mine could have been mild), they're temporary; same goes for any feeling of sluggishness. What I am experiencing today is probably just glycogen depletion (the storage form of carbohydrates) combined with light exercise and anxiety-induced rapid heart rate. There's going to be an adjustment period here where even everyday tasks like driving will feel foreign without any carbohydrates in my system. Tomorrow can't come soon enough—it'll definitely get easier!
4) Day 2: The second 24 hours
This is when you'll start to notice changes in your energy levels and alertness, said Fung. You may feel light-headed or have a headache -- a sign that your blood sugar is dropping, he noted. Day 3: If you're still feeling off on day three, it's time to take action. Look out for excessive weakness or drowsiness, he explained. It's important to pay attention to these signals; if left unchecked, they can become dangerous symptoms of low blood sugar, which can lead to a coma. It's best to seek medical advice, said Fung. But most people do fine after drinking some orange juice and eating some rice. Continued weight loss (if desired): From days four through six, appetite may increase again as you lose water weight due to fewer carbs in your diet, he added. Just remember not to overeat because there are no free passes during detoxification; be sure to consume foods with high nutritional value such as leafy greens, vegetables and healthy fats like avocado.
5) Day 3 and beyond
The first few days on a no-carb diet might be tough as your body adapts to using fat for fuel, but it's also one of the most important periods. According to Volek, by Day 3 most people report having fewer cravings, less bloating and constipation and more energy. This is when many people experience a break through with weight loss (about one pound per day). At that point you'll want to continue, focusing on protein and healthy fats while keeping carbs low. By now you should have your questions answered regarding how to get started and which foods are allowed. Listen to your body—if it feels right, keep going! It can take another two weeks or so before you notice some big changes in how you look and feel, though long-term results can take much longer. If at any time during these four weeks you feel terrible or like things aren't progressing as quickly as expected—your exercise performance is suffering or your thoughts about food change significantly—you can revisit Week 1 again. But if all goes well, keep going until week 4 before moving on from there.
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