Low carb is one of the popular diets out there and there are quite a number of it. There is the paleo diet, the keto diet, the fruit diet, and so many others. The truth is that some of these diets will require you to go on low carbs too. But what is considered low carb? It is easy to deduce from the name that a low carb diet means a diet with limited carb intake. Carbohydrate is one of the major food nutrients your body needs to survive. However excess of this nutrient may cause more harm than good to a person. For some people, due to health issues, they have to cut back on their carb intake. For others, it might be part of their weight loss program. Whatever the reason is, if you are going to go on low carbs then you have to do it right.
A low carb diet may seem to be an easy diet plan to follow but there are lots of mistakes that can be made on this diet. This journey of this diet comes with some stumbling blocks which may cause optimal results and adverse effects. To read the full benefits of this particular diet, you would have to do more than just reducing your carb intake. Let’s have a look at some common mistakes of low carb diets and how you can avoid them.
What is Considered As Low Carb?
Low carb means to cut down on carb intake. The usual range of carb allowed for low carb is within 100-150 gram but even this might be considered as an excess carb for some people like the keto dieters.
But even beyond this carb range, there are some common mistakes that people on low carb usually make and this article focuses on pointing them out and correcting them.
Common Mistakes of Low Carb Diet
Eating excess carbs
While there may not be any strict rule to having a low carb meal, any diet under 100-150 gms daily is usually considered to be low carb. This measurement is certainly less when compared to a standard Western meal.
Great results can be obtained by maintaining this range for your carbs, as long as your food is real and unprocessed.
If you are going into ketosis, that is the term used to address people on a keto diet, then the above carb range may be too much for you. Most keto diets go as low as 50 grams for each day. However, note that 50gms leaves you with a very limited carb option like small berries and vegetables.
Eating excess protein
Another important macronutrient is a protein in which a lot of people get insufficient amounts. Protein can improve full feelings and enhance your body’s metabolism of fat better than the other macronutrients.
Generally speaking, taking a lot of protein may improve your body’s composition and cause weight loss. However, people on a low carb diet who consume lots of animal lean food may end up taking too much protein.
In such cases when protein intake is more than needed, your body will convert some amino acids released from this protein into glucose through a process known as gluconeogenesis.
This might become an issue for a low carb keto dieters, and it will stop your body system from entering ketosis fully.
According to researchers, a well-drafted low carb meal plan should have moderate protein and high fat. You can aim for 0.7-0.9 protein grams per body weight pound.
Fear of fat consumption
Most individuals get their calories from their dietary carbs, particularly grains and sugars. When this energy source is taken away from your regular diet, it has to be replaced with another.
The popular belief that avoiding fat makes you healthier when on low carb is wrong. It is a very big mistake. If you are not eating carbs, you have to compensate for fat. Failure to do this may lead to inadequate nutrition and hunger.
Scientifically there is no reason why fat should be feared unless it is the unhealthy ones like trans fats but for the health omega, 3s fats and monounsaturated you should eat them confidently without fear.
A fat consumption of about seventy percent of total calories could be a great choice for ketogenic or low carb diets. To get this fat range you have to choose fatty meat cuts and start eating healthy fats.
No sodium replenishment
One major mechanism behind staying on low carbs is insulin level reductions. Insulin is a hormone that performs several bodily functions such as regulation of fat storage and sodium retainment in the kidneys.
With low carb, the level of insulin reduces causing your body to shed off excess sodium alongside the water. This is the reason why people usually lose their bloating almost immediately as they start a low carb diet.
Sodium is, however, one crucial electrolyte in the body, and its low level may be problematic. This causes some side effects associated with low carbs like headaches, constipation, fatigue, and lightheadedness.
This issue is best addressed by making sure your low carb diet has enough sodium. This can be achieved by cooking with salt and drinking broth daily.
Go get it right
Having seen common problems of what is considered low diet and how best to avoid them begin to put it into practice. If you have decided to go on a diet the least you can do is to get it right or prevent further complications. Remember for a diet plan to give desired results you have to give it your very best and a low carb diet is no different.