Whether it takes the form of Atkins or the Paleo Diet, the low-carb trend has been around for a long time. But chances are you might not fully understand where it came from, how it works, and why experts are torn on whether this eating plan is smart. Studies have proven that low-carb diets are the most effective tool for losing excess body fat. Despite that, it’s not uncommon for many people to hit a weight loss plateau.
By weight loss plateau, I don’t mean a short term fluctuation but a long-lasting stall. No matter what you do, the extra pounds of body fat are just not coming off. Specific diet plans such as fat fast has helped many people break through long-lasting plateaus but fat fast shouldn’t be used as a quick fix every time your weight is stalling.
Unfortunately, it’s not so easy. For starters, carbohydrates are your body’s number one fuel source, so you need them for optimal energy and function. And not all carbs are created equal; while ditching refined carbohydrates like sugars and white flour is good for weight loss, eating more fibrous complex carbs like fruit and whole grains can actually help you lose weight, too. In the long term, you need to focus on getting your diet right and avoid some of the common mistakes listed below.
Consuming too much unhealthy fat
When researchers analyzed current studies on heart health, they found that swapping out some saturated fats for unsaturated fats can lower the risk of heart attack by 14 percent. All the bacon, sausage, cream, lard, butter, and cheese you could ever want?
If that’s your idea of a healthy low-carb diet, it might sound too good to be true because it is. While you are technically allowed to enjoy all of these foods that are packed with unhealthy saturated fat, you don’t want to make them the backbone of your diet. You won’t lose weight and keep it off in the long run by eating blocks of cheese and bacon all day long.
Use these foods judiciously as flavor enhancers, to increase your enjoyment of your meals, but make sure you’re emphasizing heart-healthy fats from foods such as oily fish, avocados, olive oil, chia seeds, and macadamia nuts.
Also Read: Low Carb Diet may Increase Heart Disease Risk: study
Taking in fewer energy
Cutting again on carb-rich meals sometimes means you’re eliminating some staples of your typical weight-reduction plan (bread, pasta, rice, cereal). This equates to eating lower than you would possibly usually, and therefor taking in fewer energy. In addition, protein and fats are extra satisfying and filling than carbs, so that you’ll really feel much less hungry. Do a fast calculation of the energy you’re taking in and be sure to aren’t going under 1200 energy.
You don’t wish to go into hunger mode and lose treasured muscle mass that might decelerate your metabolism, which might undermine your efforts. Don’t miss: If you don’t cease eating these high-carb meals, they may kill you.
Only Focusing on Carbs
Most of you know that when following a ketogenic diet, you have to reduce the amount of carbohydrates you are eating. However, this doesn’t mean that the less carbs you eat, the more weight you are going to lose. In fact, I’ve seen many people following a close to zero-carb diet that were plateauing or even gaining weight.
A very low-carb diet will simply not ensure fat loss! There is simply no one way for all and that’s why we need to embrace personalized nutrition in order to determine the best method for each individual.
Also Read: 15 Reason You Are Not Losing Weight on a Low-Carb Diet
Make sure you’re eating the right fats.
You need to make sure you’re eating the right fats. Don’t just assume that since your meeting your daily fats requirement that it means you’re eating the right kind of fats. There is such a thing as good fats and bad fats. The bad fats that people may struggle with are the processed fats.
This can be found in processed vegetable oils. So, because of this, cooking with these oils is a no-no. Fats that you want to be consuming are the saturated fats, monounsaturated fats, polyunsaturated fats, and naturally occurring Trans fats.
Thinking low carb means zero carb
You’re determined to succeed, so you eliminate all carbs and now you feel weak and exhausted. If you feel lousy after a couple of weeks on your new low-carb plan, it could be a sign you cut too many carbs. Some low carb diets allow 20 grams of carbohydrates a day; others let you eat double that or more. Try increasing your carb intake by eating nutrient-dense foods that contain carbs such as berries.
Low-carb weight-reduction plan on high of a low-fat weight-reduction plan
In an effort to lose weight extra rapidly, you would possibly layer a low-carb weight-reduction plan on high of a low-fat weight-reduction plan. That’s a giant mistake. Not solely will your weight-reduction plan be bland and boring, however you’ll battle to eat sufficient energy. You want fats instead vitality supply for the carbs you’re skipping. In different phrases, don’t lower out much more meals or vitamins otherwise you’ll be headed for failure.
Expecting rapid weight loss
In the first two weeks of low-carb eating, you may drop a lot of pounds in a hurry that’s a big reason the plan is so popular. But don’t expect rapid weight loss to continue. Depending on your initial weight, you may lose up to 10 pounds when you start but a lot of that will be water weight.
Your body stores glucose (sugar) in the form of glycogen in your muscles and liver. When you cut back on carbs dramatically, your body releases stored glycogen, along with water. For every gram of glycogen that is released, two grams of water are released, both of which you’ll excrete in urine. Once your body adapts, your weight loss will slow down but the losses will be mainly fat rather than water.
Not Knowing Your Macros
As you may know, calories do count, even on a low-carb, ketogenic diet. When you eat nutritious foods low in carbs, moderate in protein and high in fat, you will naturally eat less. For this reason, most of you won’t need to count calories on a keto diet.
Eating Too Much Protein
To some of you, this may not seem like such a bad thing. You aren’t allowed many carbs so a way to supplement that is through consuming protein. However, having too much protein is going to have negative effects on your body during a keto diet.
Drinking alcohol
There are some types of alcohol that are lower in carbs, such as vodka and tequila. But while you can have some alcohol on a low carb diet, be aware that it will slow down your weight loss. Alcohol not only adds empty calories (zero nutrition), it also gets processed by your body ahead of other calories.
Reference:
- 16 Low-Carb Diet Mistakes You Should Never Make by Christy Brissette, MS, RD via The Healthy
- 15 Reason You Are Not Losing Weight on a Low-Carb Diet by M H Shahid via Fibromyalgia Resources
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