Not eating enough
You’re on a low-carb diet but weight loss has stalled and you’re getting frustrated. These common mistakes might be sabotaging your health, energy, sleep – and weight-loss success.
Cutting back on carb-rich foods typically means you’re eliminating some staples of your usual diet (bread, pasta, rice, cereal). This equates to eating less than you might normally, and therefore taking in fewer kilojoules. In addition, protein and fat are more satisfying and filling than carbs, so you’ll feel less hungry. Combine feeling fuller with eating less overall and you could end up not eating enough. Do a quick calculation of the calories you’re taking in and make sure you aren’t going below 1200 calories. You don’t want to go into starvation mode and lose precious muscle mass – that would slow down your metabolism, which would undermine your efforts. Calculating kilojoules not your strong point? This equation will help turn estimates into firm information about what you’re eating.
Trying to go low carb and low fat
In an effort to lose weight more quickly, you might layer a low-carb diet on top of a low-fat diet. That’s a big mistake. Not only will your diet be bland and boring, but you’ll struggle to eat enough calories. You need fat as an alternative energy source for the carbs you’re skipping. In other words, don’t cut out even more foods or nutrients – or you’ll be headed for failure. Reach your weight target with these tips on how to include low-carb food.
Eating too much unhealthy fat
All the bacon, sausage, cream, lard, butter, and cheese you could ever want? If that’s your idea of a healthy low-carb diet, it might sound too good to be true – because it is. While you are technically allowed to enjoy all of these foods that are packed with unhealthy saturated fat, you don’t want to make them the backbone of your diet. You won’t lose weight and keep it off in the long run by eating blocks of cheese and bacon all day long. So just how bad is saturated fat for us? It’s something experts are now debating. Read this to help guide your opinion about the risks.
Use these foods judiciously as flavour enhancers, to increase your enjoyment of your meals, but make sure you’re emphasising heart-healthy fats from foods such as oily fish, avocados, olive oil, chia seeds, and macadamia nuts. When researchers analysed current studies on heart health, they found that swapping out some saturated fats for unsaturated fats can lower the risk of heart attack by 14 per cent.