Another benefit of lowering insulin is that your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight (1, 2). It is not uncommon to lose up to 10 pounds (sometimes more) in the first week of eating this way, both body fat and water weight. Bottom Line: Removing sugars and starches (carbs) from your diet will lower your insulin levels, kill your appetite and make you lose weight without hunger. A diet based on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy.

By lifting weights, you will burn a few calories and prevent your metabolism from slowing down, which is a common side effect of losing weight (10, 11).
Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat (12).
If lifting weights is not an option for you, then doing some easier cardio workouts like running, jogging, swimming or walking will suffice.
You will gain some weight during your re-feed day, but most of it will be water weight and you will lose it again in the next 1-2 days.

Do you lose weight fast on low carb diet
What are the best foods to help burn belly fat

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