Eating fewer carbs daily may have metabolic advantages and aid in weight loss. However, consuming too much or too little of some nutrients, such as protein, might hinder your body from receiving the advantages.
While low carb diets are popular, they are also prone to errors.
Several stumbling barriers might result in negative repercussions and unsatisfactory results.
Reducing carbohydrates isn’t enough to get all the metabolic benefits of low carb diets.
Here are the five most common low carb mistakes – and how to prevent them.
1. Eating too many carbs
While there is no clear definition of a low carb diet, anything less than 100-150 grams daily is considered low carb. This is far less than the typical Western diet’s carbs.
You may have fantastic outcomes within this carb range if you consume complete, unadulterated meals.
However, if you wish to enter ketosis, which is required for a ketogenic diet, this level of consumption may be too high.
To achieve ketosis, most people must eat less than 50 g of fat per day.
Remember that this limits your carb options to veggies and modest amounts of berries.
Subtract fiber, sugar, alcohol, and other nondigestible carbs from the total quantity to get net carbs. On a ketogenic diet, these are the carbohydrates to avoid.
2. Overeating protein
Protein is a highly essential macronutrient that most individuals get enough of.
It can enhance fat burning and improve sensations of fullness more than other macronutrients (1).
Protein consumption should lead to weight loss and better body composition.
On the other hand, low carb dieters who eat many lean animal meals may consume too much protein.
When the body lacks carbohydrates, amino acids from proteins are converted into glucose via a process known as gluconeogenesis (2).
This can be an issue on very low carb ketogenic diets, preventing your body from entering complete ketosis.
Some experts believe a well-planned low carb diet should be heavy in fat and moderate in protein.
Aim for 0.7-0.9 g of protein every pound (1.5-2.0 grams per kilogram) of body weight.
3. Being afraid of eating fat
Most people acquire most of their calories from dietary carbohydrates, particularly sweets and grains.
When you cut this energy source from your diet, you must replace it with something else.
Some individuals feel that eliminating fat from a low carb diet will make it healthier. This is a colossal blunder.
If you don’t consume carbs, you must compensate with fat. Failure to do so might lead to hunger and malnutrition.
There’s no scientific need to be afraid of fat as long as you avoid trans fats and choose good fats like monounsaturated and omega-3 fats.
Some persons on low carb or ketogenic diets may benefit from a fat intake of 70% of total calories.
To get this level of fat, you must eat fatty cuts of meat and generously supplement your diet with good fats.
4. Not replenishing sodium
A decrease in insulin levels is one of the critical processes behind low carb diets (3, 4).
Insulin has several bodily functions, including encouraging fat cells to store fat and teaching your kidneys to retain salt (5).
When you follow a low carb diet, your insulin levels drop, and your body loses extra salt — and water. This is why people commonly lose extra bloating after just a few days of low carb meals.
However, sodium is an important electrolyte. Low sodium levels become a concern when your kidneys excrete too much salt.
This is one of the reasons why people suffer low carb diet side effects such as lightheadedness, headaches, weariness, leg cramps, and even constipation (6).
The simplest way to avoid this issue is to increase your salt consumption. This may be achieved by salting your foods, but if it isn’t enough, drink a cup of broth daily.
At the same time, remember that the Food and Drug Administration has set a daily limit of 2,300 mg for salt.
Consuming more than this amount might harm your health, especially if you have high blood pressure (7).
Consuming too little salt is typically not a problem in most Western diets. Furthermore, after adopting a low carb diet, the kidneys are adept at controlling electrolyte levels and preserving chemical equilibrium in the body.
5. Quitting too soon
Your body is built to burn carbohydrates preferentially. As a result, if carbohydrates are continually accessible, your body will consume them for energy.
If you dramatically reduce your carbohydrate intake, your body must switch to burning fat, which comes from either your food or your body’s storage.
It may take a few days for your body to adjust to burning fat rather than carbohydrates, and you may feel a bit ill.
This is known as the “keto flu,” and it affects the majority of people who follow very low carb diets.
You may be tempted to forsake your diet if you become unwell for a few days. However, remember that it may take your body 3-4 days to adjust to your new schedule, and full adaptation may take several weeks.
Use your best judgment to determine whether this diet works for you and whether you want to stick with it. Before starting any new diet, talk with a dietician or healthcare expert.
The bottom line
Low carb diets may be an option for those suffering from obesity and type 2 diabetes. (8, 9, 10).
Reduced carbohydrate intake, on the other hand, will not help you lose weight or enhance your health. Minor healthy lifestyle changes implemented gradually are the most successful technique for achieving long-term, sustainable weight loss.
Ketogenic diets are frequently not long-term maintainable, and dieters often regain weight when they resume carb consumption.
Eat a well-balanced diet and obtain adequate exercise for maximum well-being.
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