Following a Low-Carb Diet? Avoid These 10 Mistakes
A
low-carb diet can be quite beneficial in shedding excess fat. It is,
hence, no surprise that it has become one of the most popular diet fads
in recent years. Since it eliminates foods we tend to overeat, a low-carb diet helps us save calories. It is also known to help reduce the risk of insulin resistance and diabetes.
While
there is no denying that this diet has numerous benefits, it is also
not wise to believe that carbohydrates are the dietary culprit making
you fat. Reducing the carbs from your diet won’t just magically get rid
of your belly fat. People forget that carbohydrates are some of the
healthiest types of food you can eat since they are found in fruit,
vegetables, and grains. Yes, getting rid of refined carbohydrates like
sugars and white flour is good. But then there are more fibrous complex
carbs present in fruit and whole grains that your body needs, too. Thus,
you can indeed eat your carb and also remain healthy.
A
low-carb diet gives priority to protein, healthy fats, and non-starchy
vegetables and can help you reduce weight. However, if it isn’t done
properly it can also have adverse effects. Follow this list to
understand the mistakes you must avoid while following a low-carb diet.
1. Eating too much processed meat
Processed
meats include deli meats, bacon, sausage, salami, jerky, and hot dogs.
While they may feel super tasty, you must know they contain nitrates and
nitrites. These are preservatives that are connected to a higher risk
of stomach cancer. That’s why you must try and focus on eating
minimally-processed meats like fresh chicken, fish, and beef when you
are on a low-carb diet. Even if you are desperately craving some
processed meat, look for options that don’t have nitrates and nitrites.
Remember, your diet plan should include as much unprocessed and fresh
foods as possible otherwise the whole effort would become
counterproductive.
2. Depriving yourself too much
Often,
when we start a low-carb diet, we tend to deprive ourselves of all
kinds of food to achieve faster results. Yes, getting rid of refined
carbohydrates like sugars and white flour from your diet is a great way
to boost weight loss as these carbs can increase your blood sugar and
make your body store excess glucose as fat. That being said, completely
depriving yourself of some treats and your favorite foods may cause you
more harm than good.
"When
people eliminate them from their diets, they tend to crave them more
over time," says dietitian Jim White. "This leads people to go back to
eating them and failing their low carb diet attempts."
When
you do this regularly, it may lead to a harmful cycle of cravings and
then binging. According to health experts, it would be better instead to
treat yourself with 150 calories at the end of the day of your favorite food item.
3. Not adding enough sodium to your diet
You
must have heard that cutting down on salt is essential to maintain a
proper diet. However, not replenishing your sodium can be harmful, too.
When you are on a low-carb diet your insulin levels might go down and
your body can then start shedding excess sodium along with water. That’s
why many people suffer from excessive bloating in the first few weeks
of their low-carb diet.
However,
do remember that sodium is an important electrolyte and lack of it may
lead to problems. This is the reason that people on low-carb diets can
often have side-effects like lightheadedness, fatigue, headaches, and
even constipation. Thus, make sure you add a decent amount of sodium to
your diet. A little bit of salt added to your cooking or having some
broth each day would work well. Also, ensure you drink sufficient water
every day to remain hydrated.
4. Eating too much unhealthy fat
While
we mentioned earlier that it isn’t a good idea to deprive yourself of
all your favorite foods when you are on a low-carb diet, that shouldn’t
mean that you can consume unhealthy fat as much as you like. Items like
bacon, sausage, cream, lard, butter, and cheese are all loaded with
unhealthy saturated fat and you shouldn't eat them regularly. There’s no
way you will lose weight after having sausage and blocks of cheese
every second day.
So
what do you do if you crave them badly? An ideal solution is to use
them prudently as flavor enhancers. This will increase your enjoyment of
the meal while not harming your diet either. Also, if you have to use
foods with unhealthy saturated fat then you should balance it out by
having more heart-healthy fats from foods like oily fish, whole eggs,
avocados, olive oil, chia seeds, and macadamia nuts.
5. Eating the same meals repeatedly
When
we follow a low-carb diet too strictly, a lot of us tend to stick to
only one meal plan. Leafy green vegetables, broccoli, chicken, salads.
Over and over again. That can get boring after a while, right? That is
why it is crucial to keep your diet interesting and not let it become
monotonous. Because if you do, then chances are that you might slip and
end up binging on some unhealthy snack sooner or later.
Be
creative and try some new recipes for your diet. An eggplant lasagna or
Thai coconut curry chicken can be quite tasty and perfect for this
diet. Some of the other simple low-carb recipes you can try are eggs and
vegetables fried in coconut oil, grilled chicken wings with greens and
salsa, blackened chicken, low-carb egg in a basket, and avocado salad.
6. Skipping vegetables
Many
people who follow a diet lower in carbohydrates often complain
about not feeling good. It’s later found that they are not eating enough
vegetables.
Non-starchy vegetables such as spinach, artichoke, beans, mushrooms,
peppers, kale, asparagus, carrots, and cucumber are an important part of
any diet. These vegetables have anti-aging antioxidants and
phytochemicals that are extremely beneficial. In fact, both starchy and
non-starchy vegetables contain carbohydrates that you will need to
include in your meals.
Vegetables
can also be great substitutes for higher-carb grains. Having a large
salad with a variety of colorful vegetables at least once a day in your
low-carb meal plan would be extremely fruitful. Simply put, you should
be eating more vegetables than any other food group if you are on a
low-carb or any other diet.
7. Not calculating net carbs
Limiting your total carbs but
ignoring your net carbs isn’t the ideal way to go. If you don’t know
already, net carbs are carbs that are absorbed by the body. To calculate
it in whole foods, subtract the fiber from the total number of carbs.
For processed foods, subtract the fiber and a portion of the sugar
alcohols. By calculating your carbs this way, you will be able to
identify the carbs that can that raise your blood sugar. Furthermore, it
can also help you track your intake of dietary fiber.
8. Forgetting fiber
When
we are on a low-carb diet, we tend to focus too much on protein and fat
and often forget fiber. Health experts say that our body needs at least
20 to 35 grams of fiber a day for good digestive health. Furthermore,
it also helps prevent colorectal cancer. The best way to ensure this is
to eat a variety of vegetables and include fiber-rich options like
asparagus, bok choy, broccoli, Brussels sprouts, and artichokes. Another
great option is avocados as they are rich in fiber.
Alternatively,
you can also add fiber-packed seeds such as chia, hemp, and flax in
your diet. This will not just boost the fiber in your body but will also
be great for adding more anti-inflammatory omega-3 fats in your diet.
9. Going overboard with the low-carb shakes
With
the rise of smoothies, protein shakes, protein bars, and other
processed products, many people are including them in their
carb-restricted diets. These shakes and bars do have their benefits but
it would be harmful to go overboard with them. Experts say that many of
these products include potentially-harmful ingredients and have
misleading information regarding their “net carb” content.
One
of the most common sweeteners used in sugar-free products, for
instance, is maltitol. It’s a sugar substitute that our body can only
partially digest. Moreover, maltitol is also sugar alcohol and its
glycemic index (GI) is higher than most. This means that it has a
greater effect on your blood sugar levels and must be used in
moderation. It is also worth noting that packaged foods that contain
maltitol may also hold other carbs. Research also suggests that these
low-carb products contain a processed fiber variety known as
isomaltooligosaccharides that may raise blood sugar levels.
10. Believing low-carb food labels blindly
A
very simple and overlooked mistake we make while following a low-carb
diet is to blindly believe the low-carb food labels. You might be having
low-carb cereal for weeks and yet you notice that you haven’t lost any
weight. This is because there might be more ingredients in it that you
might have missed. If a food says it’s a lower carb option on the
package, you shouldn’t trust it blindly. ALWAYS closely check the
'Nutrition Facts' part of the food label. The food could have more carbs
than you want despite being healthy and it may end up harming your diet
plan.