Cut Carbs Two Days A Week For Weight Loss

This two-day-a-week diet plan sounds a lot easier than full-time calorie-counting: Just avoid eating carbs on those two days and eat what you normally would the rest of the time. A recent study suggests this may be more effective than typical diet plans.

Photo remixed from an original by Pixsooz.

The study compared weight loss and other health markers for 115 women who were randomly assigned to one of three diets: a no-carb diet on two days, a no-carb diet that also restricted calories to 650 on the two days, and a standard 1,500-calories-a-day Mediterranean-style diet for all seven days of the week.

Women in the two-day diet lost an average of 9 pounds (4.1kg) over four months, versus the Mediterranean-style dieters who lost 5 pounds (2.2kg) over that same period.

The two-day dieters also showed more improvements in other health markers, including insulin resistance (the women in the study had higher breast cancer risk due to family history). Time Magazine reports:

Both intermittently dieting groups lost more weight and saw more improvements in insulin resistance, compared with the Mediterranean-style diet group. The group that ate the calorie-restricted, low-carb diet fared a little better when it came to insulin levels, however, reducing insulin resistance by 22%, compared with 14% for the unrestricted low-carb dieters and 4% for those on the Mediterranean diet.

Although the study involved a small, specific group of participants, if you're finding that trying to go low-cal every day is a struggle, this two-day-a-week diet (just cut out carbs like bread, pasta, rice, or potatoes for two days) is definitely worth a try.

Study: Cutting Carbs Two Days a Week Is Better than Full-Time Dieting [Time]


    just eat whatever you want. balanced and 500 calorie deficit from your bmr.

    As a German with a carb focused diet, I find it hard even coming up with enough no carb food for two days. Considering that even fruit has carbs, what would one be able to eat? I thing the study allowed for 50g of carbs on those days, which my German mind tells me is impossible. Any pointers would be appreciated. :)

      My girlfriend has a almost no carb diet. She has scrambled eggs for breakfast. For lunch she'll have cold meats, salad, hommus and carrots. For dinner she'll have meat and vegies. For snacks, she likes salted roasted almonds. For drinks she only has water and tea if necessary. It's extremely hard to start with but gets easier once it becomes habit, BUT, it is still quite hard. I try to keep my carbs to around 100g/day and not above 150g/day. Try watching a movie called fat head, it's quite informative.

        That actually sounds quite tasty. :)

        But yes, it sounds difficult too. Especially since I cannot imagine a day without bread and potato. But I think I might give the two days a week a try soon. It's really not so much about the weight loss and more about the other beneficial effects that were observed in the study.

    Just eat bananas and coconut for those days :)

    Here's one that really works for me - a 24 hour fast once a week

    Basically, for one day you consume nothing but water until dinner time, when you have a normal meal (not a bigger one cause you are hungry). Which means if the last time you ate was dinner the night before, that's 24 hours of fasting

    If you can't hold out for this one day of not eating, you're not trying hard enough imo. This includes diabetics (my brother is and he does it) and ppl with thyroid conditions (my wife doesn't have one anymore and she does it too).

    It works especially good if you over ate the day before

      That really doesn't sound healthy.

    You don't have a thyroid problem.
    You have a cant stop putting food in your mouth problem.

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