Top 7 Low Carb Diet Mistakes to Avoid
Studies have revealed that a low carb diet can be useful in shedding weight. As a result of this, a lot of people tend to adopt a low carb diet when they need to lose weight. But what they seem to forget is that a low carb diet isn’t just about throwing out bread and sugar from your diet, there are also simple mistakes that should be avoided when on a low carb diet.
The truth is that a low carb diet is a good way to begin your weight loss journey, but it isn’t the only thing you need to consider when looking to drop some pounds. Having tried different weight loss techniques in the past, I have discovered that starting out on a low carb diet or keto diet, the quickest way to reach your goal is to combine a low carb diet with a fitness routine.
Here are 7 simple low carb diet mistakes you need to avoid.
1. Don’t throw out your veggies
If you are starting out a low carb diet, one of the essential additions to your diet should be vegetables. They play an important role in reducing your calorie intake and blood sugar level while keeping you full and healthy.
You also need to eat fruits that are low in sugar as they also constitute part of a low carb diet. Fruits and vegetables contain macronutrients that are essential in helping the body to function correctly and are also important in preventing chronic disease.
2. Not eating a lot of protein
While protein is not a critical fuel source to the body, it is essential when it comes to weight loss. When you consume protein more often glucagon is released into the body which helps counter the effect of insulin and keep you full.
Although you need to be watchful of the amount of protein you consume daily as too much of it can affect different types of ketone bodies in your system. It is vital that you stick to healthy protein sources such as foods high in omega 3s.
3. Not eating enough fat
A keto diet is a low carb, high-fat diet that is aimed towards weight loss. So, if you are cutting down on your carbohydrate intake, you need to step up your fat intake. Fat replaces carbohydrates as the primary energy source of the body. Your primary fat source should be from omega 3 rich food such as fatty fish, avocados, extra virgin olive oil and other foods that contain a significant amount of monounsaturated fatty acids.
You also need to consume enough vitamin D from sources such as cod liver oil, which contains micronutrients that help the body to function properly.
4. Eating products labeled “low carb.”
Just because a product says “low carb” on the label doesn’t mean that it is entirely healthy for consumption. Most of these low carb products still contain carbohydrates and additives that can alter your weight loss goals. Your best bet is to prepare your own meals so you can be certain of the ingredients used.
In addition to low carb products, you also need to avoid sugar alcohols and foods that contain a high amount of sweeteners as they are capable of spiking your blood sugar level. There are just a handful of healthy products out there, so you need to be careful when shopping for a low carb product.
5. Drinking alcohol
If you are serious about weight loss, then you need to entirely avoid alcohol. It isn't a healthy combination, especially with a keto diet. The body doesn't store alcohol as fat and as such has to metabolize it first, which doesn't work well with low carb and high-fat diet. Alcohol consumption also increases dehydration, appetite, and negatively affects your body performance level.
6. Not sticking to a meal plan
The first step you need to take when starting out a low carb diet is to plan out your meals. This way you can be certain of what you eat and how you eat. Also, when you plan out your meals, it becomes easier to prepare your meals and eat them when you need to. I find this a lot useful as it helps prevent snacking a lot which can affect your weight loss goal.
7. Stressing over nothing
A lot of people tend to stress about their weight loss routine. They worry about not getting the desired result or not eating the right kind of food. Stress itself can affect your weight loss goals, so you want to avoid stress if you are on a low carb diet with the aim of losing weight. Get enough rest. Your body needs more than 6 hours of sleep every night to function properly. You might want to consider a sleep tracker to adjust a broken sleep schedule if you don’t get enough sleep at night.
One a final note:
A low carb diet is a good way to start your weight loss journey. If you want to get quick results, it is vital that you also consider consuming the right amount of fat and back it up with a strict exercise routine while also avoiding the simple mistakes outlined above.
If you have any questions or will like to share your ideas, feel free to use the comment section and don't forget to share this article with your friends.