Although low-carb diets are extremely popular, they are also very easy to slip up on these diets. There are many obstacles that could cause adverse outcomes and results that are not optimal.
To fully reap the metabolic benefits of diets with low carbs just cutting back on carbs won't be enough. Here are the five most frequently made low-carb mistakesand the best way to avoid these.
1. Consuming Too Many Carbs
While there is no definitive definition of a diet that is low in carbs that is less than 150-100 grams per day usually classified as low-carb. It is significantly less than the typical Western diet.
There are many benefits within this range of carbs so long as you consume natural, real foods.
However, if you are trying to achieve ketosis -an essential part of ketogenic diets -- this amount could be too much.
A majority of people must limit their intake to less than 50 grams per day to reach ketosis.
Remember that it doesn't provide plenty of carb options other than vegetables and tiny quantities of fruit.
Summary If you're hoping to move in ketosis to reap full benefits of the metabolic effects of low-carb diets, consuming below 50 grams of carbohydrates daily may be required.
2. Eating Too Much Protein
Protein is an extremely important macronutrient that many people do not have enough of. It can increase feelings of fullness and boost the rate of burning fat more effectively as the other macronutrients.
In general the more protein intake should be the cause of weight reduction and better body composition.
However, people who consume a lot of animal products that are lean might end up eating way excessive amounts of it.
If you consume greater amounts of protein than you need it, some amino acids from it are converted to glucose through a process known as the process of gluconeogenesis.
This could be a problem when you are on ketogenic diets with very low carbs and stop your body from entering full-blown ketosis.
According to some researchers the best low-carb diet should be rich in fat, but moderate in protein.
A good goal to target should be 0.7-0.9 grams of protein for every pound total body mass (1.5-2.0 grams per kilogram).
Summary A high protein intake during a diet low in carbs can stop you from falling into ketosis.
3. Fearing to eat fat
The majority of people get most in their daily calories through diet carbs , mainly grains and sugars.
If you eliminate this source of energy out of your daily diet it is necessary to take it back and replace it with another.
But, there are some who believe the elimination of fats in the low-carb diet can increase your health. This is a huge mistake.If you aren't eating carbs then you need to add fat to make up for. In the absence of doing this, it could cause you to be hungry and have inadequate nutrition.
There's absolutely no scientific reason to avoid fat insofar as you stay clear of trans-fats and opt for healthy ones such as monounsaturated and omega-3 fats.
A diet that includes 70% of the calories could be a great option for people who are following ketogenic or low-carb diets.
To be able to maintain your weight in this category, choose meat with fatty cuts and then include nutritious oily fats in your food.
Summary A diet with very low carbs should be rich in fat. In the absence of fat, you will not get enough energy or nourishment to last for long.
4. Not Replenishing the Sodium
One of the primary reasons for low-carb diets is lower insulin level.
Insulin is a hormone that plays many roles throughout your body, including signalling the fat cells that they are storing fat as well as telling your kidneys to store sodium.
When you eat a diet that is low in carbs, your insulin levels decrease and your body sheds excess sodium, and also water. This is the reason why many people lose excess gastric bloating after a couple of days after eating low-carb.
But sodium is an electrolyte that is essential. Insufficient sodium levels can be troublesome if your kidneys flush excess amounts of it.
This is the reason why that people experience side effects from diets with low carbs, including fatigue, lightheadedness, headaches, and even constipation.
The best method to get around this problem is adding more sodium to your diet. It's as easy as adding salt to your food and should that not be enough you can consider drinking a cup of broth daily.
A SUMMARY Diets that are low in carbohydrates lower the levels of insulin which causes kidneys to release excess sodium. This could lead to an insignificant sodium deficiency.
5. Quitting Too Soon
The body's design is to preferentially burn carbohydrates. So, if carbs are always in your body then your body will use to get energy.
If you have drastically cut down on carbs, your body has to switch to using fat for energy that is from your diet, or the body's stored fat.
It may take several days for your body to adjust to burning fat as the primary source of carbs. During this time, you might get a bit down.
The term is " keto flu" and is common to people who follow low-carb diets. If you are feeling unwell for a couple of days, you might feel inclined to stop your diet. Keep in mind that it could take 3-4 days to get your body used to the new dietthe full adjustment taking up to a few weeks.
It is therefore important to be patient at the beginning, and to follow your diet.
A SUMMARY When you are on a low-carb diet it may take some days to get rid of discomfort and then a couple of weeks to get fully adjusted. It is essential to remain patient and don't stop the diet too soon.
The Bottom Line
Diets that are low in carbs may provide a solution to some of the most serious health problems, such as type 2 diabetes and obesity. The evidence is strong research.
However, cutting back in carbohydrates won't be enough to shed excess weight or improve health.
It is important to consume healthy and balanced meals and engage in enough exercise to attain the highest level of health.