How to Plan a Low Carb Diet for Weight Loss

Health

The low carb diet has been the “go to” eating plan for many decades. It is a lifestyle change that allows almost everyone to lose massive amounts of weight rather quickly. By cutting out carbs and sugars, it revs up the metabolism burning excess fat through ketosis. The low carb diet for weight loss is by far one of the best ways to reduce fast.

There are many popular variations of the low carb diet, but it is hard to decipher what is and what is not healthy. Living low carb can be easily done with little work. You must change your mindset, your shopping habits, and basically clear out anything full of sugar and carbs to be successful. However, many people go on this journey and make terrible mistakes. They are not sure which plan to follow and how many carbs is too much. Here are the most common mistakes made when you start a low carb diet for weight loss:

1. Realizing You Need Some Carbs

In one of the more popular low carb diets, phase one allows up to 20 carbohydrates per day. You cannot live on such a small amount for an extended period. This phase is only supposed to be done for two weeks. Skip the pre-made eating plans and devise your own. According to research, you need around 100-150 carbohydrates each day to be healthy. Since the average person gulps around 350 milligrams or more, it is safe to say this reduction will cause weight loss.

2. Thinking You Must Give Up Fruit

Fruit is a plant-based food that is good for you. Yes, even bananas are good for you in moderation. Many people have in their mind that they cannot have any fruits. They can have fruit; they just need to choose ones that are lower in sugar. If you can come within your 100-150 grams of carbs each day, then you can have that pineapple too. Fruits that are lower in sugars tend to be raspberries, blackberries, strawberries, and any other berry. Bananas, pineapples, and mangos have the highest sugar content.

3. Feeling Deprived of Bread

When the low carb diet craze first hit in the 1990’s, people were eating all the meat they could get. Still, after a couple of weeks of no bread, they found that they felt deprived of that delicious yeast filled wonder. Today’s low carb eater does not have to worry about deprivation. Gluten-free and sugar-free products readily line most grocery shelves. Chances are you can find some fantastic products that can curb those cravings and remove feelings of deprivation when trying a low carb diet for weight loss.

4. Overeating Fat

When you are on a low carb diet and eating fewer carbs, your body needs more fat to balance the loss. However, many people feel that they do not have to watch their fat or calories. Take for instance the person that thinks that they can have all the meat they want. Consider the Double Whopper from Burger King. In theory, you could go and order two and ask them to hold the bun. Consequently, the fat content of this would be 112 grams. The calories for two would be 1,800, and the sodium alone is 1,960 milligrams. So, how is this seen as a healthy option?

Low Carb Diet

Sure, it is a lot of protein coming in at 115 milligrams, but the bad counteracts the good. In theory, you must make smart decisions while eating low carb. You would be better off to opt for a chicken sandwich without the bun. It would not have near the fat and calories. Even though low carb living does not require you to count calories, it does expect you to be modest. If you are cutting carbs and not losing weight, you could be overeating.

5. Thinking Anything Low Carb is Healthy

Another problem that many people face when starting this journey is thinking that all things low carb is healthy. Many low carb products are processed, and they are just as bad as those made with carbs. You must think about the sodium, trans fats, and other additives that are put into these products.

Bacon is a fitting example. Who does not love a nice, crispy, slice of bacon? However, bacon can have added sugar when it is maple flavored, and the same goes for lunch meat. The carbs you eat should come from healthy options. Eating things like yogurt, fruits, and vegetables, and whole grains give you the nutrients your body needs.

The key to this massive lifestyle change is to remember that not all sugars and starches are bad. You must eat in moderation. Your protein should be around 4 ounces at each meal. Eating more than that is just too much. Fill your plate with leafy greens, whole grains, and other things the body needs for fuel. You can achieve weight loss with a low carb diet, but you must avoid the most common mistakes.

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