Eating healthy food, fruits and vegetables dinner table. Women at home together, top view, flat lay, crop

Are you looking for weight loss success stories to inspire you? Learn how I lost 29 pounds in six months on a low carb diet without increasing exercise levels.

My Journey

In May, 2008 I quit smoking. Over the following six months I gained 45 pounds (20 kg) since I changed one hand to mouth habit (smoking) with another (eating). The worst time was when I was at my PC. That was always when I smoked most. Unfortunately, once I quit smoking, the desire to put something in my mouth did not go away. Consequently I started consuming candy, sweets and snack foods in the computer.

In the past seven months I’ve successfully dropped 29 pounds (13 kg) without increasing exercise levels beyond the 3 mph that I walk on average. This equates to almost 1 pound weekly. I achieved this using a low carb diet, or more exactly a reduced carbohydrate diet.

Low Carb Diet

However, the utilize a low carb diet (or reduced carb diet) that there are a couple of things you will need to know.

Food consists of 3 Kinds of calories:

      • Carbohydrates
      • Fat
      • Protein

Reducing your carbohydrate intake too much may be unhealthy. The cause of this is because carbohydrates supply the majority of our energy requirements. Carbohydrates are easiest for us to digest. Consuming insufficient carbohydrates means the body can run out of energy. Because protein and fat are no so easily digested and absorbed there could be a period in which the body doesn’t receive sufficient energy. This can lead to an individual getting light headed and may even lead to a loss of consciousness… imagine if this happened while you’re driving? Not good!

In general it is advised that approximately 50 percent of our calories come from carbohydrates, about 25% from carbohydrates, and approximately 25 percent from protein. The average person requires around 2,300 calories daily, though this figure differs according to weight and activity levels. To calculate the sum of each element required it helps to understand that one gram of carbs comprises around four calories, 1 gram of protein contains around four calories and one gram of fat contains around nine calories. This means that according to the average, a person needs 10 oz (285g) of carbohydrate, 5 oz (145g) of protein and 2.25 oz (64g) of fat daily.

It’s suggested that you NOT lower your carbohydrate intake by over 33%.

Kinds of Carbohydrates

The second issue to take into consideration is the fact that there are two kinds of carbohydrates: Simple carbohydrates and complex carbohydrates. But what are they?

Simple carbohydrate definition

Simple carbohydrates are those carbohydrates most easily converted to sugar prepared for conversion and absorption to energy by the body. Sources of carbohydrates include sugar, candy, sweets, all baked goods made with white flour like cakes, biscuits and white bread, pasta made with white flour, non-diet soda and lots of packaged cereals.

Complex carbohydrate definition

Refers to carbohydrate derived from starch and fiber. Complex carbohydrates are released relatively slowly into the blood which prevents spikes or sudden increases in blood sugar levels. Sources of complex carbohydrate include vegetables, fruit, whole grains, brown rice and oatmeal. The main thing to consider is that the closer you get to nature, the healthier it is.

To attain my weight loss I decreased my carbohydrate intake. The carbohydrates I opted to reduce included mostly straightforward and processed carbohydrates such as sugar (and products containing sugar), baked goods made with white flour like cakes, biscuits, pasta and white bread, white rice and potatoes. I general I decreased consumption of these products by 50 percent but increased intake of fruit, vegetables and whole grains (complex carbohydrates) so as to give adequate carbohydrates and also increased protein consumption to satisfy appetite.

What To Do?

Here are some suggestions to decrease carbohydrates or substitute them with complex carbohydrates:

      • rather than using sugar in coffee , use either artificial sweeteners or Stevia powder
      • If you have to drink soda, at least drink diet soda.
      • At foods cut down your potato, rice or pasta function by half… you can add extra vegetables if you prefer
      • Eat whole grain bread and pasta and brown rice… the fiber will slow digestion and satisfy hunger for more
      • Substitute lean rice cakes for bread (the ones which are about 3 1/2″ broad and 1/4″ thick) as this provides about half the carbohydrates.
      • Increase consumption of fresh vegetables and fruit.
      • If you like candy and sweets, try sugarless varieties like wrigleys extra gum, satisfies the craving without loading up on calories.

I hope you have been inspired by my weight loss success story. Perhaps losing weight might be simpler than you think on a low carb diet.