A no or a low-carb diet can be effective to reduce weight. Studies have also shown that it helps in reducing the risk of developing diabetes as it helps in stabilizing blood sugar. A no or a low-carb diet eliminates food (for instance, bread and pasta) that we tend to overeat.
However, following a no or a low-carb diet comes with its own stumbling blocks that one might run into while following the diet. From going overboard on eating other macronutrients to expecting results too soon, some of these missteps can discourage a person from following a no or a low-carb diet. Thus, here are some common mistakes you can avoid while on a no or a low-carb diet:
- Over-indulging– A no or a low-carb diet that allows you to consume 50 to 100 grams of carbs a day might give you the urge to overeat other nutrients and food products that you are allowed to eat in the diet. This often leads to overeating meats and cheese which come with their set of health implications. Hence, eat only when you are hungry and follow the low-carbs pyramid to avoid overindulging in macronutrients.
- Eating too less– It is very important to maintain a healthy diet while following a no or a low-carb diet. It is necessary to ensure that we get a healthy amount of macronutrients like fat and protein. Remember, you are only on a low-carb diet; starving oneself and depriving the body of essential nutrients, in the long run, can result in low immunity and blood pressure issues with a decreased muscle mass. Starving also forces one to quit the diet easily. This can also lead to over-indulging which causes exponential weight gain.
- Curbing fats completely– As carbohydrates constitute a considerable amount of calories, it is necessary to make up for the caloric deficit by increasing the intake of other macronutrients, such as fats. Studies have shown that incorporating a balanced amount of fats in a no or a low-carb diet improves brain health and also helps in fighting bad cholesterol. Curbing fats completely from the diet will leave you hungry, resulting in decreased energy levels.
- Not eating enough fiber– Consuming a considerable amount of fruits and vegetables goes a long way in ensuring you get enough fiber for your muscles, thereby maintaining its mass. Including the optimum amount of fiber in a low-carb diet keeps gastrointestinal disturbances, constipation, and bloating at bay. Not eating enough fibers strip the body of essential nutrients, resulting in unhealthy weight loss.
- Eating “low–carb” packaged foods- The “low-carb” packaged foods contain an ingredient called “maltitol” that is as bad as sugar. It is a type of carbohydrate that alters the blood sugar. Hence, be wary of those meal replacement bars and low-carb ice creams lurking in the food isles of the retail stores.
It is necessary to keep a check on your daily carb intake if you are on a no or a low-carb diet. Keep your dietician and doctor in the loop when following a diet, as they will ensure that you are not missing out on nutrients necessary to keep your body healthy.