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.
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).


If lifting weights is not an option for you, then doing some easier cardio workouts like running, jogging, swimming or walking will suffice. But only this one higher carb day, if you start doing it more often than once per week then you’re not going to see much success on this plan.
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. Bottom Line: Having one day of the week where you eat more carbs is perfectly acceptable, although not necessary.





Exercises to build muscle
Easy diets to lose weight fast without exercise


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