For you to gain optimally from a low carb diet, you have to do it right otherwise you will end up running out of energy. Although this diet is effective in weight loss, it has a few flaws. One of the most prominent flaws is that it cuts down on both healthy and unhealthy carbs and instead replaces them with proteins such as meat, poultry which can be unhealthy when taken in large quantities.
This goes against research that proves that a diet rich in unprocessed carbs is extremely healthy and nutritious. The body needs carbohydrates to make energy. Additionally carbs also provides fiber that aids in proper digestion, insulin regulation and colon health.Since it is unhealthy to completely exclude carbs from your diet, here are some tips on how to get the low carbohydrate diet right;
It is essential to consider the fat levels of your body
If you have more fat reserves, it means you need to burn more than a thin person with less fat reserves. If you have fat that you can literally hold such as a beer stomach and a muffin top, then this fat can be adequately mobilized when you are a diet that has extremely low fat.
However, if your fat composition is under 7-8% for males and under 15% for females then you will struggle with low carbohydrates intake especially if you also exercise. This means the low carbohydrate diet is best suited for persons with considerably high fat reserves that can keep them energized when they cut off carbs from their diet.
Ensure your low carbohydrate diet is free from processed foods
Low carbohydrate meal replacement bars, ice creams and shakes are chock full of unhealthy preservatives and highly processed ingredients that have no nutritional value. If your low carbohydrate mostly consists of wrapped, packaged and boxed foods then you are not arming your body with enough nutrients to keep your immune system healthy.
Take a break once in a while and inject carbohydrate loading days
It is extremely important to take some time off from your low carb diet. This is because when your body is exposed to long term carbohydrate deprivation, it can result in the complete depletion of body’s storage glycogen levels, decreased metabolic function and even depression of the immune system. The good news is that there is an easy fix which is simply injecting strategic carbohydrate re-feeding days.
On carbohydrate loading days, feel free to double or even triple your carbohydrate intake. It is advisable to follow up carbohydrate loading days with exercise.
Most weight-loss experts advocate for the use of supplements wisely
There is no way around it-you will experience intense carbohydrate cravings when on a low carb diet especially if you are just starting out. To fight carbohydrate cravings, it is advisable to seek the guidance of a physician who can identify viable supplements.
For a low carbohydrate diet to result in permanent and sustainable weight loss, you have to be in it in the long haul
When you start a low carb diet, expect your weight to plummet. If your goals is to lose weight then you will very impressed in the initial stages as you will shed 3-20 pounds depending on your starting weight. After sometime, you weight loss will stop and for majority of people, this is when they give up because most are convinced that the diet is not working.
Studies have unequivocally ascertained that if you stick to a low carbohydrate diet then your weight loss will slowly and consistently continue. An added advantage is that if you maintain this diet then it will be remarkably easy to keep the weight off.
When on a low carb diet try your best to stay hydrated and also seek alternative sources of fibre
Aside from helping you reduce carbohydrate cravings, water will also come in handy in for beta-oxidation which is how the human body burns fat. Since a low carbohydrate diet means you will loose the fibre that carbs provide. You can still get your fibre from dark leafy greens and non starchy vegetables. This is crucial because fibre aids in digestion and colonic health.
Although there are several challenges associated with a low carb diet, these six tips will help you ensure you overcome these challenges and be on your way to sustainable weight loss.