How to Lose Weight on a No Carb Diet
- 1). Avoid refined sugar, milk, white rice, white flour or fruits. You want to keep your net carbs (carbohydrates minus fiber) under 20 grams. See the Resources section for a list of foods to avoid.
- 2). Consume lean, protein-rich foods such as chicken, turkey, eggs and fish. Even red meats are encouraged on a low-carb diet. See the Resources section for a list of acceptable proteins.
- 3). Increase fat intake. Without carbs, your diet will consist mostly of protein and fat. Since the focus is on carbs, don't worry about avoiding such traditional diet enemies as cheese, butter or mayonaise. Avoid junk food, but consume olive oil, natural peanut butter, avocados and nuts. See the Resources section for a list of acceptable fat sources.
- 4). Exercise regularly. It will take your body a little while to get used to the lack of carbs, which the body typically uses for energy fuel. Take the first two weeks easy. Exercise lightly no more than three days a week for 30 to 60 minutes. After two weeks, begin a more aggressive exercise routine. Consult a personal trainer to develop a regime that best suits your goals.
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