Low carb diet is very popular and it is easy to make mistakes that can lead to bad results.
Bellow are the most common mistakes that people make in this diet.
1. Eating Too much Carbs
There is no definition for the quantity of carbohydrates to eat in this diet. My recommendation is between 60 – 90 grams per day.
But if you want to get into the ketosis – even this amount may be excessive, a lot of people need to keep their carbohydrates under 50 grams per day, but it is a separate article for discussion..
It is important to be patient and strictly follow the diet plan.
2. Eating Too Much Protein
Protein is very important for our body and a lot of people can not absorb necessary quantity of protein.
Enough protein should lead to better body composition and weight loss.
But if you eat more protein than needed for your body, some amino acids change to glucose.
This can cause a problem on very-low-carb, ketogenic diets and prevent your body from going into full-blown ketosis.
Well adjusted low carbohydrate diet should contain more fat and an average protein quantity.
A good range to accept is between 0.7–0.9 grams of protein per pound of body weight (1.5–2.0 grams per kg of your body weight).
3. Being Afraid of Fat
Most people are afraid to eat fat.
If you remove fat from your diet, your body needs to take energy from elsewhere and it is a big mistake.
If you do not eat carbohydrates, you should increase fat intake, otherwise you will be hungry and your body will not be adequately nourished.
A fat intake around 60-70% of total calories may be a good choice for some people on low-carb diet.
4. Quitting Too Soon
Your body preferably uses carbohydrates as a source of energy, so you first burn carbohydrates.
If you reduce your carbohydrate intake, your body starts burning fat from your diet or body´s stores.
This process may take several days before your body becomes accustomed to burning primarily fat instead of carbohydrates. You may feel weak and tired.
A radical change in diet takes 1-2 weeks before your body adapts to the new regime. If you feel unwell for several days, you may be tempted to end the diet plan.
It is important to be patient and not leave your diet program too soon.