Looking for weight loss success stories for inspiration? Find out how I lost 29 pounds in six months on a low carb diet without increasing levels of exercise.

In May 2008 I quit smoking. Over the next six months, I gained 45 pounds (20 kg) because I traded one hand-to-mouth habit (smoking) for another (eating). The worst moment was when I was on my computer. It was always when I smoked the most. Unfortunately, when I quit smoking, the urge to put something in my mouth didn’t go away. Consequently, I started consuming sweets, sweets, and snacks on the computer.

In the last seven months I have successfully lost 29 pounds (13 kg) without increasing exercise levels beyond the average 3 miles per day I walk. This equates to almost a pound per week. I did it on a low carb diet, or more precisely a reduced carb diet.

However, if you’re on a low-carb diet (or a reduced-carb diet), there are a few things you need to know.

Food is made up of three types of calories:

  • carbs
  • fat
  • protein

Cutting your carbohydrate intake too low can be unhealthy. The reason for this is that carbohydrates provide most of our energy requirements. Carbohydrates are the easiest for us to digest. Insufficient consumption of carbohydrates means that the body can run out of energy. Because fats and proteins are not as easily digested and absorbed, there may be a period when the body does not receive enough energy. This can result in a person feeling dizzy and can even result in a loss of consciousness…imagine if that happened while driving. Not good!

In general, it is recommended that about 50% of our calories come from carbohydrates, about 25% from fat, and about 25% from protein. The average person requires around 2,300 calories per day, although this number differs based on weight and activity levels. To calculate the amount of each component needed, it helps to understand that one gram of carbohydrate contains about four calories, one gram of protein contains about four calories, and one gram of fat contains about nine calories. This means that, on average, a person requires 10 oz (285 g) of carbohydrates, 5 oz (145 g) of protein, and 2.25 oz (64 g) of fat per day.

It is recommended that you DO NOT reduce your carbohydrate intake by more than 33%.

The second thing to keep in mind is that there are two types of carbohydrates: simple carbohydrates and complex carbohydrates. But what are they?

Simple Carbohydrate Definition: Simple carbohydrates are those carbohydrates that are most easily converted to glucose ready to be absorbed and converted into energy by the body. Simple carbohydrate sources include sugar, candy, sweets, all baked goods made with white flour such as cakes, cookies, and white bread, pasta made with white flour, non-diet soft drinks, and many packaged cereals.

complex carbohydrate definition: Refers to carbohydrates derived from starch and fiber. Complex carbohydrates are released relatively slowly into the bloodstream, which prevents spikes or surges in blood glucose levels. Complex carbohydrate sources include fruits, vegetables, whole grains, brown rice, and oatmeal. The most important thing to remember is that the closer you get to nature, the healthier you are.

To achieve my weight loss, I reduced my carbohydrate intake. The carbohydrates I chose to reduce included mostly simple and processed carbohydrates, such as sugar (and sugar-containing items), baked goods made with white flour such as cakes, cookies, white bread and pasta, white rice, and potatoes. Overall, I reduced my intake of these items by 50%, but increased my intake of fruits, vegetables, and whole grains (complex carbohydrates) to provide sufficient carbohydrates, and also increased my protein intake to satisfy my hunger.

Here are some tips for cutting carbs or replacing them with complex carbs:

  1. Instead of using sugar in coffee etc. use artificial sweeteners or Stevia powder
  2. If you must drink soda, at least drink diet soda.
  3. At meals reduce the serving of potatoes, pasta or rice in half… you can add more vegetables if you want
  4. Eat whole wheat bread, pasta and brown rice…the fiber will slow digestion and satisfy hunger longer.
  5. Substitute thin rice cakes (those about 3 1/2″ wide and 1/4″ thick) for the bread, as this provides about half the carbs.
  6. Increase consumption of fresh fruits and vegetables.
  7. If you love sweets and treats, try sugar-free varieties like Wrigleys Extra Gum, satisfy the craving without loading up on calories.

I hope my weight loss success story has inspired you. Perhaps losing weight could be easier than you think on a low-carb diet.