Are you making these low-carb diet mistakes? Almost every health and fitness article you read today both online and offline almost always makes mention of low-carb diets.
This is no surprise because it works and it’s helping many people today to lose weight and manage their health.
However, because it’s so popular, there are many mistakes that are being made by people who go on the diet.
Maybe, you’re not aware that you’re making these mistakes, and maybe as a result you’re not getting the fitness results you want.
Well, in this article, I’m going to expose some of the low carb mistakes that most people are making today, which is hindering their health and fitness progress, and I’m going to show you how you can avoid these mistakes.
So, let’s start with the first one.
1. Not Eating Enough Fat
Hey, if you’ve really dialed down on the amount of carbs you’re taking, and you’ve not increased the amount of fat you’re eating, then you’re making a huge mistake in your low-carb diet.
It’s not going to work. You know why? Because you’ll be hungry all the time, and you may end up abandoning the diet.
Most of the calories your body needs to function are normally gotten from carbs. When you reduce the amount of carbs you’re eating, then you have to give the body another source of energy – fats.
So, don’t be afraid of eating healthy fat if you’re on a low carb diet. Since, the carbs are gone, fats are your next source of energy.
Add fatty cuts of meat and other healthy fats to your meal when eating. Although you should avoid eating unhealthy trans fats.
2. Eating too many carbs
Eating under 100 to 150 grams of carbs per day is generally considered as low-carb. For you to get into ketosis though, you have to limit your carb intake to under 50 grams per day.
Now, if you’re eating way more than these figures, you may be eating too many carbs.
Sometimes, you might be wondering why you’re not in ketosis and not losing weight after being on a low carb diet for a few months.
Well, maybe you’re making this mistake, eating too many carbs.
3. Eating Too much protein
Scientists say that a well formulated low-carb diet should contain high fat content and moderate protein content.
Although it is vital for weight loss, eating too much protein can compromise your low-carb diet and make you not to achieve your fitness or weight goal.
A good range you should aim for when eating protein on a low carb diet is 0.7 – 0.9 grams of protein per pound of your body weight.
5. Quitting Too Soon
Changing your diet will also change your body’s metabolism. Normally your body burns carbs for energy, but when you change to a low carb diet, your body shifts from burning carbs to burning fats.
This change might make you to feel unwell and experience some unpleasant symptoms as your body adapts to your new diet.
This is commonly known as the keto flu, and it may last for a few days especially for people who are on a very low-carb diet like the keto diet.
At this stage, you might be tempted to quit your diet, but you shouldn’t. Most of the symptoms will be gone within 3 to 4 days and your body will fully adapt within a few weeks.
So, you have to be patient and stay on the diet, as your body adapts to burning fats, so that you can get the full benefits of your diet.
Not replacing dietary electrolytes
A low-carb diet reduces the amount of Insulin in your body, which in turns reduces the amount of sodium that your kidney retains in your body.
When you’re on a low-carb diet, your body starts shedding excess water and sodium.
Sodium on its own is a crucial electrolyte we need for the proper functioning of our body. If this sodium is not replenished, you might begin to experience the keto flu symptoms such as fatigue, lightheadedness and even headache.
To make sure this does not happen, make sure you add appropriate amounts of salt to your diet to replenish the lost sodium. You can also drink broth every day to achieve same result.
If you’re on a low-diet or contemplating starting one, then you may already know the important health benefits such as weight loss that goes with this diet.
However, it’s also important that you know that just cutting back on the amount of carbs that you take may not give you these results.
You have to make sure you that you’re not making those low-carb mistakes mentioned above. You have to eat a well-balanced diet and adhere to the rules of your diet to make sure you achieve your desired health and fitness goals.