Are You Making Low-Carb Mistakes?
For those of you who just want to avoid the mistakes and pitfalls of low carb approaches so you can instantly increase the fruits of your low carb efforts, here’s your answer.
10 Low Carb Mistakes That Could Be Sabotaging Your Results:
- Skipping exercise: Many people think that just becuase they are on a diet or going low carb that they don’t need to exercise. The truth is it just doesn't work that way. The low carb diet sets up the right environment in your body for the exercise to do get you the fat burning results you are looking for.
Extra Tip: Be careful you don’t over do it. Getting in Four to five hours a week of intense exercise is more than enough when you combine it with cutting carbs. If you do anymore than this you could actually start doing more harm than good.
- Not getting enough fiber: People get so caught up in counting carbs and protein; they forget the most important thing is to keep their system regular. The key to doing that is: fiber. Eat lots of green vegetables (at every meal if you can). This also helps with vital nutrients and will help you stay full longer.
- Not drinking enough water and consuming too much alcohol : Think of water as the catalyst that makes everything else on a low carb plan work properly and run smoothly. Always consume at least 50% of your total body weight in ounces of filtered water each day.
Extra tip: Always have a water bottle nearby. If you don't have it in front of you or close by most people will forget to drink enough water.
Also, if you’re drinking socially a couple nights a week it will just destroy the hormonal effect you’re trying to create from healthy depleting of carbs. Save the booze for your "Cheat Days" and special occasions if your goal is to burn the most fat possible.
- Using nut butters or nuts: Portion control is the key here. It is so easy to go through half a can of nuts before you realize it. Instead you want to try just having 10 to 12 as a serving size. Also, a lot of peanut butters have unhealthy fillers, hidden sugars, and there are just too many calories packed inside to be helpful. Nuts are great for you and they’re a healthy snack, but it's better to avoid them when you want to cut carbs.
Extra Tip: Use fish oils like super concentrated krill oil instead. I recommend at least 10 grams a day when using the low carb system.
- Eating Fake low carb or no-carb foods. Most of the time these fake foods contain sugar alcohols, which will have an impact on your blood glucose and insulin. The main idea of using a low carb plan is to keep blood glucose and insulin low, so consuming these low carb quick fixes wrecks everything you are trying to accomplish in the first place. Don't get us started about the chemicals they lace this crap with, trust us it gets even worse when you add that in.
- Drinking too much dairy or milk: While there are a few exceptions to this rule, most of the time milk and dairy have too many hidden sugars. Also, most of them are not even a great protein source (unless it’s cottage cheese or Greek yogurt). So ditch the milk products until you add carb back into your plan. You can always supplement with a low cost calcium lactate supplement if you need to. You can still have a couple servings of dairy daily (and you should) but use cottage cheese, small amounts of low fat cheese, or Greek yogurt.
- Using protein powder over eating real food: Protein powder has it’s place, but nothing processed will ever take the place of real food. Only use protein powder as a back up a couple times a day if necessary, but try for 3 to 4 meals a day to be real food. This will keep you full, keep your metabolic rate in the zone (from digestion and heat) and provide you access to the necessary vitamins and minerals.
Improper supplement use: People are always looking to use things like fat burners or metabolic enhancers instead of what’s actually necessary. Again, nothing will replace real food when low carb dieting, but specific supplements are crucial.
Low carb programs will deplete your body of specific nutrients like sodium, potassium, and magnesium. So it makes sense to use things like vitamins, minerals, and electrolytes to keep your body healthy while you use an aggressive approach.
Abusing your Cheat Meals: It seems like most people either binge and cheat too much OR don’t cheat at all. This either crushes the hormonal response or creates a ton of fat spillover. When you stuff yourself during a cheat meal, you end up starting over from ground zero. On the other hand, if you don’t cheat about every 7 days, your thyroid hormones get suppressed and leptin levels drop severely. Both of these situations you want to avoid.
Failing to take a real diet break. This is why 95% (or more) of people gain all or more of their weight back when they lose it. It’s either extreme dieting or extreme binging and unhealthy eating. There’s a significant lack of balance.
By adding in “diet” breaks for a couple weeks at a time, you set yourself up for long-term success. During a diet break you want to continue with a healthy lifestyle, but you can use a more balanced approach.
A great example would be Monday thru Friday consume 4 or 5 balanced meals a day (6 if you’re advanced) while avoiding starches after 6pm.
You also should incorporate a traditional strategic cheat day on the weekend. Then maybe depleting (under 25 grams of impact carbs) one day of the week just to maintain your desired weight.
In fact, we've had success stories form personal clients and friends who continue to lose 2 or 3 pounds a week with this approach when maintaining a good exercise routine.
What does this accomplish? It gives you a better foundation and sets you up for a lifestyle of healthy eating instead of being stuck in the Yo-Yo syndrome all the time.
So there you have it. The 10 most common mistakes we see people make when they try to monitor carb intake for fat loss.
You print this list out so you will have it handy to refer to. I guarantee this will make a huge difference in your results with any low carb system.
Thank you for your time!
- Customer Support Staff