Low-carb diets (most commonly known as keto diet or ketogenic diet) are a popular way to lose weight. By restricting your carbohydrate intake – which is the main source of energy in your body, these diets force your body to burn fat for fuel, which leads to rapid weight loss.
However, low-carb weight loss diets are not as easy as they sound to be; people tend to make a lot of mistakes on them, which sabotage their weight loss efforts and leave them tired and frustrated.
In this article, we’ll talk about the 5 most common mistakes that people make while following a low-carb diet for weight loss and how you can avoid them.
1. Not Eating Enough Carbs or Eating Too Many Carbs
Limiting your carb intake is an aspect of low-carb weight loss diets. However, determining the amount can be tricky. How much is too much, or two less? It’s easy to make mistakes when managing your carb intake especially if you’re new to low-carb eating. While the aim is to reduce carbs, it’s crucial to understand that not all carbs are equal. Precisely monitoring your consumption is essential to stay within recommended limits.
Completely eliminating carbs from your diet can result in fatigue, weakness, and various health issues. Conversely, consuming excessive carbs can hinder weight loss. Thus, it is important to find the right balance of carbohydrates for your body and your goals. This may require some trial and error and some expert advice.
Pro Tip: If you are switching to low-carb recipes for weight loss, you must keep your carbohydrate intake between 100 to 150 grams per day. Also, focus on consuming complex carbs like whole grains, fruits, and vegetables to fuel your body effectively.
2. Eating Too Much Protein
Low-carb dieters who focus on eating a lot of animal food can easily end up eating too much protein. But be wary! While proteins are the building blocks of our body and form an important component of a low-carb diet, it is important not to overdo them. When the body is deprived of carbs, it uses amino acids from proteins to get glucose. This can lead to an increase in blood sugar levels, which can hinder weight loss.
So, make sure to include a moderate amount of protein in your meals and focus on getting the majority of your calories from healthy fats.
Pro Tip: Aim for 2 grams of protein per kilogram of body weight. However, if you are highly physically active, you can increase this amount to 3 grams per kg body weight.
3. Not Consuming Enough Fats
Fats have always had an extremely bad reputation in the world of nutrition. But the truth is that fats are an important part of a balanced diet. Healthy fats reduce cholesterol, provide energy, support cell growth, boost brain health, and help your body absorb certain vitamins.
So, when on a low-carb weight loss diet, cutting back on fat doesn’t help. In fact, it causes several negative effects, like fatigue, weakness, difficulty in concentrating, and hunger pangs.
To avoid this mistake, keep your low-carb meals for weight loss full of healthy fats. Include protein like avocados, nuts, seeds, olive oil, and fatty fish like salmon in your meals. You can also consume full-fat dairy products like cheese and yogurt.
Pro Tip: Remember that not all fats are created equal. While healthy fats can support your health and weight loss goals, unhealthy fats can have the exact opposite effect. So, avoid consuming unhealthy fats found in chips, cookies, and fried foods and focus on whole, unprocessed foods.
4. Forgetting Fiber
Another mistake that people make while following a low-carb diet for weight loss is neglecting to consume an adequate amount of fiber. Fiber plays a major role in maintaining our digestive health. It also helps to prevent constipation, which is a common side effect of low-carb diets. Fiber makes you feel full and satisfied and helps to prevent overeating.
So, ensure you’re getting enough fiber in your diet. For this, include plenty of non-starchy vegetables, nuts, seeds, and low-carb fruits like berries in your diet. You can also consider taking fiber supplements if needed.
Pro Tip: Make sure to drink plenty of water to avoid digestive issues.
5. Not Having a Plan
Unlike other diets, a low-carb regime demands a complete diet overhaul. Starting without a clear plan will only lead to confusion and frustration. That’s why, it is important to have a plan in place before you start on a low-carb diet for weight loss.
Find everything about foods you can eat and how much you can eat. This will help you stay on track and avoid making impulsive decisions that could derail your progress.
Pro Tip: Consult a physician for a personalized diet based on your health history, dietary preferences, and weight loss goals. A keto consultant can help you understand the principles of the low-carb diet, provide guidance on meal planning, and can help you wisely choose low-carb foods for weight loss. They can also help you navigate any potential side effects or challenges that may arise as you transition to a low-carb or keto diet while helping you achieve your weight loss goals in the most safe and sustainable way.
Ready to Take the First Step to Healthy Living?
We’re here to help. Our board-certified obesity medicine physician Dr. Lala is dedicated to providing you with the support and guidance you need to succeed on your low-carb weight loss journey. From personalized meal plans to one-on-one coaching, she offers everything you need to reach your health and wellness goals. So why wait? Schedule your appointment today and let’s get started on a journey to a healthier, happier you!
