It is the primary goal of many to follow a diet, such as the low-carb diet, which supposedly assists in how to live a healthy lifestyle. However, many people do not get the results they anticipate because they are making a few simple but big mistakes! These mistakes prevent them from achieving the success they desire when adhering to the low carb diet. We're gonna have a look at 5 low-carb diet biggest mistakes!
1. Consequences Of A High Carb Diet
Generally, a low-carb diet is considered to be anything under 100 to 150 grams daily, as there is no strict type of low-carb diet. Consuming real foods as opposed to processed foods make a significant difference in results! A low-carb diet is beneficial in curbing diabetes and weight gain thus avoiding the negative consequences of a high carb diet.
Yet, many are guilty of having fond feelings towards the foods which taste good as opposed to the foods which do their bodies right. An occasional sinful indulgence shouldn't hurt too much but continuous indulgences negatively impact how to live a healthy lifestyle. High carbohydrate foods include cakes, candies, bread, cereals, and pasta.
2. Consuming A High Protein Diet
Is consuming high amounts of protein a bad thing? How can too much protein be bad for you when protein is the essential building block of muscle tissue? Protein is also required for providing the body with fuel for energy! Yet low-carb dieters often overdo it when they consume animal-based proteins.
This, in turn, causes the body to convert the excess protein into glucose. I'm sure you're getting the picture already. The weight loss experienced would be temporary if proteins are consumed in high amounts. If one continues to eat high amounts of lean animal proteins, one will soon notice increased weight instead of the reverse.
3. Low-fat Consumption Risks
Many people think that fat is all bad. This is a big mistake, especially if you're on a low-carb diet! You're already cutting off the excess carbs, you're gonna need the fats to balance things out. Otherwise, you'll end up malnourished and suffer from deficiency ailments. Be mindful of the symptoms of unhealthy trans fats which could lead to:
- Type 2 diabetes
- Heart disease
- Increased 'bad' cholesterol
- Stroke
Avoid unhealthy trans fats and use monounsaturated and omega 3 fats instead. While on a low-carb diet, it is advisable to consume at least 70% healthy fats. Of course, to achieve this you would have to add foods which contain healthy fats to your meals such as avocado. Remember on a low-carb diet, fats provide the energy you require.
4. Lack Of Sodium - Symptoms
Low insulin levels fuel the mechanisms that make low-carb dieting possible. While on a low carb diet, insulin levels drop while excess water and sodium are removed from the body. This is awesome for relieving bloating within a few days!
However, bear in mind that sodium is a useful electrolyte. It is necessary for maintaining the fluid balance within your body and nerve and muscle function. If sodium levels are extremely too low, this may result in mild to severe symptoms, such as:
- Constipation
- Headaches
- Muscle cramps
- Light-headedness
- Vomiting
- Nausea
- Shock
- Fatigue
- Dizziness
- Coma
- Death
5. Ultra Low-carb Diet - Cause And Side Effects
The fact is your body is designed to burn carbs for energy. When you drastically reduce carbs, fats are then converted to your body's energy source. This fat can be obtained from your diet or your body's stored fat. As a result, while your body adjusts to accommodate your change to a low-carb diet you may experience the 'keto flu'.
This 'keto flu' will have you feeling under the weather at the beginning of your low-carb diet. You may experience symptoms such as:
- Irritability
- Cramping
- Headaches
- Brain fog
- Constipation
- Dizziness
Your body will do its first set of adjustments within a four day period. It will take several weeks for your body to fully adjust to your new diet. Don't allow yourself to give in and abandon your low-carb diet.
Sacrificing the carbs which aren't good for you simply spares you from experiencing obesity, diabetes and all the other related ailments associated. Ensure you supplement your diet properly and you shall surely see the benefits of a low-carb diet.
Are you currently on a low-carb diet? Let us know about the benefits you've experienced so far!
Joe says
The low carb flu is more likely a candida die off.