This diet is particularly helpful for women at any stage in menopause but it also works well for non-menopausal women and men who want to drop weight.

The aim of this diet is to use up fat stores for energy which will lower your weight and provide other health benefits in the process. By drastically reducing carbs in your diet you simply see fat disappear. By learning more about this No Carb Diet, you will gain greater control over managing your weight.

The No Carb Diet Principles

  • Staying within your carb limit consistently over time will lead to fat loss.
  • Maintain a daily journal of everything you eat and drink, and weigh yourself either daily or weekly to assess what works best for you. When you join the No Carb Coach program, you’ll receive a food diary to record your daily intake, monitor your weight loss, and track your carb count.
  • Net Carbs are not the same as Total Carbs. We use the total carb count for our daily intake.
  • While the fat intake on this diet is high during the ketosis phase, it should be moderated in the following phase. Consuming too many calories from fat can make it difficult to achieve the calorie deficit required for weight loss.
  • This is not a calorie-restricted diet, so the traditional dieting mindset doesn’t apply.
  • This diet is particularly beneficial for menopausal women due to hormonal changes, a slowed metabolism, reduced muscle mass, and an increased tendency to store belly fat.
  • Menopausal women need a personalized approach to weight loss due to these factors, so guidance is essential to ensure a nutrient-rich diet that promotes sustainable weight loss.
  • You can still enjoy alcohol, dine out, and socialize, but it’s important to plan your meals and snacks to maintain consistency. This becomes easier with menu plans provided by your No Carb Coach.
  • Don’t expect rapid weight loss every week. Your body will plateau, and alcohol can pause fat burning, as the body uses it for energy instead of fat.

The No Carb Diet Benefits

  • Reduced food cravings, steady energy, better moods, improved weight management, health benefits, and enhanced focus.
  • Once you master the discipline and consistency needed for this diet, you’ll feel empowered to manage your weight more effectively.
  • With a clearer understanding of how carb intake affects weight control, you’ll be equipped to make better choices for your body, health, and mind.
  • As a participant in the No Carb Program, you’ll also join a supportive community where you can connect and share experiences with others.

General Info

Aim to drink at least 8–10 glasses (2 liters) of water daily, with more being better. Don’t be misled by diet foods, they may be low in fat but still contain carbs. Similarly, “no sugar” doesn’t always mean “no carbs,” so always check the label.

Remember, this is not a calorie-controlled diet, and it works differently. If you crave something sweet, low-calorie jelly is a great option, and you can eat as much as you like.

For dressings and sauces, avoid store-bought options as they often contain high carbs. If you do use them, choose those with less than 3g of carbs per serving and pay attention to the serving size. Alternatively, making your own dressings and sauces with low-carb ingredients is the best option.

Cheat Days or Eating Out

If you exceed your carb portions, it usually takes about 2 days to return to the fat-burning stage. Getting back on track will help you resume fat burning, but it may take some time to catch up.

Remember, going over your daily carb limit WILL stop fat burning, and it can take up to 48 hours to get back into fat-burning mode. If this happens, simply reset and continue.

When dining out, follow the 70-30 rule: 70% protein, 30% carbs to minimize the impact.

If you’re not losing weight as quickly as you’d like, reviewing your food diary is a great way to ensure you’re eating the right portions. It’s easy to become complacent over time without realizing it, and the diary can help you identify areas to adjust. If you’re doing well, it also serves as a benchmark to continue your progress.