Low Carb Diet How Quickly Will I Lose Weight
Following a lower-carb diet can be a significant step to building healthy habits and achieving your health goals. Research suggests that a low-carb diet has many health benefits and is the best for long-term, sustainable weight loss.
There’s no magic diet for weight loss, as everyone responds differently to certain foods, so it’s helpful to adapt your diet to your preferences and lifestyle.
A common misconception is that all carbohydrates need to be eliminated from the diet to see the benefits of a low-carb diet. A very low-carb diet is commonly referred to as a ketogenic or keto diet.
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A keto diet is high in fat and eliminates carbs almost entirely. By doing this, the body is deprived of its primary energy source, glucose. The body is then forced to find new ways of making energy.
It breaks down fatty acids from fat stores and dietary fat intake, creating ketones. The brain can then use ketones for energy instead of glucose. This process is called ketosis.
As it’s much more restrictive, it often makes eating in social situations challenging. Research shows that too much restriction means we’re more likely to ‘slip up’, which will temporarily take us out of ketosis.
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As well as reducing your overall carb intake, replace refined carbs (e.g. white bread and white rice) with high-fibre, complex carbs (e.g. oats and sweet potato) where possible.
When adapting to a new way of eating, it can be tricky to know how your plate should look. Here are two examples of how your plate might look, depending on whether you’re including complex carbohydrates.
A study comparing the weight loss over two years between low-fat, low-carb, and Mediterranean diets demonstrated that all diets produce short-term weight loss, with low-carb producing the most.
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Likewise, many studies have shown that low-carb diets result in rapid weight loss in the first 6 – 12 months. Low-carb leads to weight loss because protein and fat are more filling than carbs.
This increase in satiety and reduction in blood glucose fluctuations reduces overall hunger and therefore lowers our overall food intake throughout the day.
A low-carb diet has also been shown to be beneficial for blood sugar (glucose) control, which is especially important for people with type 1 or type 2 diabetes.
How Low Carb Diets Work
Whether you’re living with type 1 or type 2 diabetes, it’s essential to eat a healthy, balanced diet and be aware of different foods’ effects on your blood sugar (glucose) levels.
Type 1 diabetes is when your immune system attacks insulin-producing cells, producing very high blood sugar levels. Type 2 diabetes, however, is a lifestyle disease and can be prevented.
A healthy low-carb diet, alongside physical activity, can play a large part in achieving remission and reducing the risk of developing diabetes complications.
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As carbs have the most significant impact on our blood glucose levels, reducing our intake of carbohydrate-containing foods will reduce the amount of glucose entering the bloodstream in the first place.
As we have discussed, a low-carb diet helps achieve various health goals, from weight loss to preventing and managing type 2 diabetes.
It’s packed with healthy low-carb recipes, which will keep you feeling fuller for longer and reduce cravings without manually tracking your carbohydrate intake. These meals are naturally lower in carbs and free from refined substitutes.
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Meal prep at the start of the week can help save time if you’re busy during the week. For example, you can pre-prep the courgette frittata slices and lemon salad dressing (olive oil and lemon juice) to save time.
Therefore, to make this meal plan work for you, feel free to make any swaps to suit your preferences or dietary requirements.
Not all of the recipes in this low-carb meal plan are suitable for vegetarians, but we have many vegetarian and vegan healthy low-carb recipes on our website, so feel free to swap them in.
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Plus, having a shopping list makes it easier to refrain from buying less healthy foods and highly-processed snacks that are purposefully marketed to be appealing.
Quick prep: make a salad similar to Monday and put in a container with a serving of Frittata vegetable slice (leftover) for lunch.
Quick prep: put any leftovers into containers for quick and easy meals next week. For example, you could add leftover chicken to a salad, or use the leftover vegetables as a basis for another meal.
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If you want to join 150, 000 others who’ve received support from a registered dietitian or nutritionist to help you make lower-carb meal plans, consider joining the Second Nature programme.
Second Nature is a digital low-carb lifestyle change and weight loss programme that the NHS uses to support weight loss and manage type 2 diabetes. When you join, you get:
The Second Nature programme has been scientifically proven to help people lose weight, with 94% of members losing weight and keeping it off.
Quick 2 Week Low Carb Diet For Rapid Weight Loss
Our work in the NHS has demonstrated that 40% of people on the Second Nature programme lowered their HbA1c to below the diagnostic threshold after three months.
Looking at a lot of the food plans they contain a lot of things I can’t eat…I’m vegetarian with an egg and tree nuts allergy.
To date, we’ve helped hundreds of people living with type 2 diabetes to lose weight and improve their blood sugar control. We take a holistic approach to lifestyle change at Second Nature, all of which can have a positive impact on the management of your diabetes. Alongside providing advice on which foods to choose, we’ll also help you to increase your exercise, get a better night’s sleep, and reduce your stress levels.
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We provide broad guidelines that can be easily adapted to suit your personal preferences and most dietary requirements. During the programme, your health coach, who’ll be a registered dietitian or nutritionist, can help you make substitutions for foods to suit your needs.
When you sign up to the programme, you’ll have access to hundreds of recipes through the Second Nature app. We also have a specific recipe category for vegetarian meals.
If you’d like to learn more about our programme, you can take our health quiz here, or email support@ with any questions 🙂
Biggest Keto Diet Dangers
Diagnosed last month, high diabetic and high cholesterol, hard to exercise with problamatickners and shoulders, I am 73 still working though, active every day
To date, we’ve helped hundreds of people living with diabetes lose weight and improve their blood sugar control. We take a holistic approach to lifestyle change at Second Nature, all of which can have a positive impact on the management of your diabetes. Alongside providing advice on which foods to choose, we’ll also help you to increase your exercise, get a better night’s sleep, and reduce your stress levels.
The best way to improve your cholesterol levels in addition to your current treatment is to follow a healthy balanced diet and exercise regularly. The Second Nature programme will help you do both of these things, as well as improve your sleep and reduce your stress.
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All exercise recommendations you’ll see in our app can be adjusted to suit you. When it comes to exercise, we encourage you to increase your overall level of activity by focusing on a simple step count first. We’ll start off with a step count goal based on what’s achievable and realistic for you.
To date, we’ve helped hundreds of people living with type 2 diabetes to lose weight and improve their blood sugar control. We take a holistic approach to lifestyle change at Second Nature, all of which can have a positive impact on the management of your diabetes. Alongside providing advice on which foods to choose, we’ll also help you to increase your exercise, get a better night’s sleep, and reduce your stress levels.
We recommend informing your GP, diabetes nurse, or specialised dietitian prior to signing up, and checking in with them regularly throughout the programme in case any of your medications need to be adjusted.
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My husband has been confirmed type 2 dieabect recently can you send me a copy of your 5 day eating plan please.
I have been type 2 since I was 40yr. I am now 71 and on insulin in the morning(slow release) I would like some recipes, that I can do for myself as my won’t anything that is different.
Hi Elaine, to date, we’ve helped hundreds of people living with type 2 diabetes to lose weight and improve their blood sugar control. We take a holistic approach to lifestyle change at Second Nature, all of which can have a positive impact on the management of your diabetes. Alongside providing advice on which foods to choose, we’ll also help you to increase your exercise, get a better night’s sleep, and reduce your stress levels.
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Please find a sampling of our recipes here. Once you sign up for our programme, you’ll have access to our full recipe catalog in-app. To learn more about our programme, you can click here, or email support@ with any questions 🙂
My daughter is a type 1 diabetic, she is 29 and has been diagnosed two years. She was previously very slim but the insulin seems to have made her gain weight, she needs some help to improve her diet.
Hi Carol, to date, we’ve helped hundreds
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