Low Carb Mistake: Are you on a low-carb diet, but those stubborn pounds just don’t want to drop? We’ll tell you about the 5 most common low-carb mistakes and how to avoid them! So nothing stands in the way of your desired weight!
Obvious carbohydrates such as bread and pasta are avoided and still the old jeans won’t fit anymore. This is often due to incorrect implementation of a low-carb diet.
Because a low-carb diet is much more than just a low-carbohydrate diet. First, do some research in order to correctly implement a low-carb diet!
Health Bas has put together the 5 most common low-carb mistakes for you:
1. Be patient with your body
During a normal diet, glucose is a very important source of energy for the body. During a low-carb diet, the carbohydrate content of the food consumed daily is drastically reduced because the body should rely on fat as an energy supplier.
The longer the body is exposed to this new situation, the sooner it will adapt. After a few days, it forms an enzyme that enables it to metabolize the ketone bodies formed in what is known as ketosis for energy.
During these 3 to 4 days it is not unusual for you to feel tired and weak. A typical low-carb mistake would be to lose patience at this point – but hold on! The complete conversion of the energy generation can take up to several weeks.
2. Eat only a certain amount of carbohydrates
Another typical low-carb mistake is simply to eat away too many carbohydrates, for example in the form of milk or fruit. Because most of them do not know exactly from which amount of carbohydrates a strict low-carb diet begins:
100-150 grams of carbohydrates daily: This is significantly less than is usual in the average western diet. In this case, carbohydrates can be consumed in the form of unprocessed foods. Some people already manage to reduce their weight in this area.
Carbohydrate reduction up to 50 grams daily: A consistent low-carb diet is only possible through a diet with a lot of vegetables as bulking agents. Many only manage to switch their metabolism to ketosis with such a small amount of carbohydrates.
Ketosis always sets in when the body does not have enough glucose to supply the brain and muscles with energy. The body forms keto bodies from an intermediate product of fat metabolism, which in turn can be converted and metabolized to generate energy – and all without carbohydrates.
3. Don’t eat too much protein
Protein-rich foods are known to fill you up faster and can quickly prevent hunger from returning. But here is the next low-carb mistake:
While on a low-carb diet, many people consume far too much satiating protein than their bodies actually need. In this case, the body can produce glucose from excess protein during gluconeogenesis.
The glucose that is formed prevents the body from being able to completely switch to a ketogenic metabolism and the excess pounds do not fall off.
By multiplying your body weight by 1.5, you are getting the maximum amount of protein, in grams, that you should eat on a low carb diet.
4. Don’t eat too little
The key to a low-carb diet is to cut down on carbohydrates in order to stimulate fat loss in the body. In addition to carbohydrates, a very common mistake is to avoid food in general.
Nutritionist Benjamin Foks warns: “People take in far too little energy, which leads to the metabolism being ‘paralyzed’.” And this also applies to the fat metabolism, without which the desired fat deposits cannot be broken down.
In addition, there is a high risk of vitamin and mineral deficiencies, which weaken the body and make it more susceptible to disease. To avoid this low carb mistake…
Eat enough fiber: This is one of the indigestible carbohydrates and will keep you full longer.
Don’t be afraid of healthy fats: fat provides the body with vital energy during a low-carb diet.
How much fat is healthy in this context is controversial. Consistent low-carb dieters get up to 70 percent of their daily energy from food fat. However, this is not recommended in the long term, as fat is deposited in the arteries and can thus lead to cardiovascular diseases.
5. Pay attention to your sodium needs during the low-carb diet
During a diet that is very low in carbohydrates, the levels of insulin in the body decrease. A low level of insulin leads to the kidneys excreting more sodium in the urine.
Another low-carb mistake is not giving the body enough sodium back through food at this point. Too great a deficiency of the important electrolyte can lead to tiredness, headaches and drowsiness.
Choose mineral water that is not low in sodium and keep your food salted moderately. A strong vegetable broth can work wonders on a low-carb diet.
Knowledge to take away
A low-carb diet induces the body to metabolize fat for energy instead of carbohydrates. To help you avoid frustration and achieve your desired goals, avoid these low carb mistakes:
Be patient : it takes the body a few weeks for a complete changeover. Do not be unsettled by initial fatigue.
Eat a maximum of 50 to 150 grams of carbohydrates: everybody reacts differently. You need to find the right amount for yourself. The more you cut down, the more vegetables you should eat as fillers.
Excess protein is metabolized into glucose by the body. Be careful not to eat too much protein (maximum amount of protein per day = body weight x 1.5).
Despite dieting, your body needs energy! Eat a lot of fiber and only consume healthy fats for energy.
Your body is losing sodium: Make sure you get enough sodium, especially in the beginning. For example, do not drink low-sodium water and add salt to your food.