30 Days of Jewish Low-Carb
What Really Happens
Low-Carb Diet Month One: What Really Happens
Behavior change is always challenging, and changing food habits can feel especially difficult. Food is deeply tied to emotions, social connections, and ingrained habits. Many of us tolerate feeling "off" in our bodies or minds for long periods, waiting until it becomes absolutely necessary—like gaining significant weight or facing a health crisis—before making changes.
Starting a low-carb eating plan can feel overwhelming, but understanding what to expect in the first month can make the transition smoother. Whether your goal is weight loss, better health, or improved energy, this initial phase is crucial for building momentum.
If you want read my other posts about low-carb eating, start here:
Our Jewish Journey from Bagels to Bison!
Understanding the Stages of Change
Behavior change is not linear. The Stages of Change Model (Transtheoretical Model) helps outline the process and offers insights into how to move forward:
Precontemplation: Not yet considering change; unaware or unready.
Contemplation: Beginning to see the need for change and weighing options.
Preparation: Taking small steps, like setting goals or gathering resources.
Action: Actively making changes and implementing new habits.
Maintenance: Sustaining the new behavior over time and preventing relapse.
Relapse: Returning to old habits, which is a normal part of change.
Relapse doesn’t mean failure—it’s an opportunity to reflect, learn, and refine your approach. Self-compassion and curiosity about what led to the setback can strengthen your commitment.
Change is Nonlinear: Progress through the stages isn’t always sequential. People may advance, regress, or repeat stages as they work toward lasting change.
The bottom-line truth of this theory is that change is a process, not an event, and individuals progress through predictable stages when altering behavior.
Know your WHY
Wherever you are in the process, clarity about why you want to change is essential. Is your motivation rooted in:
Improving health to have more energy for loved ones?
Achieving a specific weight or fitness level to boost confidence?
Meeting the challenge of sticking to a meaningful goal?
Your “why” serves as an anchor during challenging moments, making the transition to a low-carb lifestyle more achievable and sustainable.
Moderation vs. Extreme Approach
The first step in lowering your carb intake is deciding what “low-carb” means to you. Start by assessing your current diet. Many people following a standard American diet consume 200–300 grams of carbs per day.
Next, consider your personality and what motivates you:
Slow and steady approach: Gradually reduce carb intake by 50 grams per week until you reach your target (e.g., 100 grams/day). This allows for a smoother adjustment and more time to build new habits.
All-in approach: If you thrive on challenges, you might prefer jumping straight to a target of 100 grams/day.
Both methods can work—it’s about finding what suits you best.
Here is a interesting article from someone who ate 100 grams of carbs per day for 100 days.
What Kind of Support Do You Need?
Behavior change thrives on accountability and support. Human beings are social creatures, and having structures in place can make the difference between success and struggle when transitioning to a new way of eating. There’s no shame in needing help—it’s both normal and smart to create an environment that supports your goals. Here are some accountability options, along with tips to make them effective:
1. Tracking Support: Reality vs. Magical Thinking
Tracking your food intake can provide invaluable insights, helping you bridge the gap between perception and reality. It’s hard to manage what you can’t measure. Keeping track of what you eat makes it easier to stay consistent and identify patterns.
Tools to try: Apps like MyFitnessPal or Carb Manager can help you monitor carbs, protein, fats, and overall calorie intake. These tools also give you a clear picture of what 100 grams and 50 grams of carbohydrates looks like!
Psychology tip: Tracking taps into self-monitoring, a well-researched behavior-change technique. By simply becoming more aware of your eating habits, you're more likely to make healthier choices.
2. Family & Friends Support: Setting Boundaries and Expectations
Your social circle can be a powerful ally—or an unintended obstacle. To make sure those closest to you are on your side:
Communicate your goals: Share what you’re doing, why it’s important to you, and what support looks like. Be specific. For example, you might ask family members to avoid offering certain foods or to join you in trying new low-carb recipes.
Anticipate resistance: Sometimes, loved ones might unintentionally challenge your changes—offering comfort foods or expressing doubt. Address this with kindness but firmness. Remember, their responses often reflect their own relationship with food, not yours.
Psychology tip: Building a "team" mindset can foster shared goals. Instead of isolating yourself, involve others where possible, like cooking or meal-planning together.
3. Professional Support: Knowledge and Accountability
Working with a professional, like a nutritionist or dietitian, can provide personalized guidance that aligns with your health history, preferences, and goals.
Why it helps: Nutritionists can offer science-based advice, help you refine your approach, and provide external accountability. They may also identify gaps in your diet or other factors that could impact your progress, like underlying medical issues.
Psychology tip: Investing in professional help often boosts commitment—when we put time, money, and effort into something, we’re more likely to follow through.
4. Community Support: Shared Experiences
Joining a group of like-minded people can add another layer of accountability. Whether it’s an online forum, a local support group, or a fitness class, connecting with others who share your goals provides camaraderie and encouragement.
Why it works: Hearing about others’ successes and challenges normalizes the ups and downs of behavior change. Shared tips, recipes, and experiences can also make the process more enjoyable.
Nutrition tip: Look for groups that align with your dietary goals, such as keto or low-carb communities, for more targeted advice and support.
5. Self-Support Systems: Structuring Your Environment
Sometimes, the best accountability comes from creating systems that make the right choices easier.
Plan ahead: Meal-prep for the week, keep low-carb snacks on hand, and stock your kitchen with foods that align with your goals.
Create visual cues: Use a habit tracker or post reminders where you’ll see them. For example, stick a note on your fridge with your weekly goals or a motivational quote.
Psychology tip: Research shows that small environmental changes—like rearranging your pantry or placing a fruit bowl on the counter—can nudge you toward healthier behaviors without much conscious effort.
Finding Your Balance
Accountability looks different for everyone, and it’s okay to mix and match these strategies. Reflect on what has worked for you in the past and what hasn’t. Whether you lean on technology, loved ones, professionals, or a blend of all three, building a robust support system can set you up for lasting success.
Weeks 1–2: The Transition Phase
The first two weeks often feel like a rollercoaster as your body adjusts to fewer carbs.
Physical Changes
Initial weight loss: This is mostly water weight as your body depletes glycogen stores tied to water.
Energy fluctuations: Feeling tired or sluggish is common as your body begins burning fat for energy instead of carbs.
Cravings: Intense cravings for carbs are normal during this period but will decrease over time.
Emotional Changes
Mood swings, irritability, or feeling "off" are also common. These occur as your body adjusts and as you navigate the emotional impact of eating differently.
Weeks 3–4: Building Momentum
By the third and fourth weeks, the transition becomes easier, and benefits start to emerge:
Steady weight loss: After the initial water weight, fat loss becomes more noticeable. Sustainable weight loss typically averages 1–2 pounds per week.
Improved energy levels: Fat becomes your body’s main energy source, often leading to increased focus and stamina.
Decreased appetite: Stabilized blood sugar levels reduce hunger and cravings.
Better sleep: Many people report improved sleep quality during this phase.
Note: It’s normal to experience a weight-loss plateau. Focus on other progress markers, like how your clothes fit or your overall energy levels.
Managing Cravings and Satisfaction
Cravings for carbs in the first month are both physiological (adjusting to reduced sugar intake) and emotional (missing comfort foods). While cravings can’t be eliminated entirely, focusing on getting enough protein and healthy fats can significantly reduce them.
Protein: The Building Block of Success
Reduces hunger hormones: Protein decreases ghrelin (the hunger hormone) and increases peptide YY, which helps you feel full longer.
Healthy Fats: Sustained Energy and Satiety
Keep you full: Fats are calorie-dense and digest slowly, providing steady energy and reducing carb cravings.
Support hormonal health: Fats help regulate hormones like cortisol and those involved in hunger and stress.
Protein and Fat Options
Chicken breast, eggs, and fish (salmon, tuna)
Full-fat Greek yogurt, cheese, and cream
Nuts, seeds, and nut butters (measured portions: 1–2 tbsp)
Avocado and olive oil
Tofu or tempeh
Complete protein and fat lists —> Our Jewish Journey from Bagels to Bison!
Managing Mood Swings
The shift away from comfort foods, combined with physical adjustments, can lead to irritability or sluggishness. Here’s how to stay balanced:
Stay hydrated: Proper hydration reduces fatigue and headaches.
Include healthy fats and proteins: They stabilize blood sugar and energy levels.
Find new comforts: Discover low-carb treats or focus on non-food comforts, such as journaling or connecting with loved ones.
Move your body: Gentle exercise boosts mood and serves as a healthy distraction.
Remember: These feelings are temporary. As your body adapts, energy levels and mood typically improve to exceed where they were before you made this change.
Final Thoughts
The first month of a low-carb diet is a chance to reconnect with your body and mind.
Be Patient: Change takes time, and every step forward is meaningful.
Focus on Nourishment: Prioritize satisfying, nutrient-dense foods to fuel your journey.
Celebrate Non-Scale Victories: Improved energy, sleep, or focus are powerful signs of progress.
Increase Self-Awareness: Behavior change reveals patterns and strengths, deepening your understanding of yourself.
Practice Curiosity and Self-Compassion: Embrace setbacks as learning opportunities and stay kind to yourself.
Remember - change is a process, not an event!
This process is about growth—inside and out. You’ve got this!
Here’s to our Jewish health!
Am Yisrael Chai 🕊️🕎
Kenden