Mistakes You Didn't Know You Were Making With A Low Carb Diet
Low carb diets have been popular for years. While this diet can result in weight loss, there are many mistakes you can make that can give you poor results. Here are some common mistakes to avoid when embarking on a low carb diet.
One of the biggest issues people make when eating low carb is not getting enough calories. "Although cutting calories will help you lose weight, it's important to stay within your daily target to fuel your metabolism. When people cut back on carbs, they make the mistake of cutting their calories too drastically," registered dietitian Jim White, RD, ACSM, and owner of Jim White Fitness and Nutrition Studios, told Eat This, Not That!. "A lot of people drop their carbs but also drop other macronutrients such as protein and fat. This can cause many deficiencies, slow down the metabolism and decrease energy levels impacting overall health."
Talk to your doctor about your ideal caloric intake before starting any new diet. The number will depend on a variety of factors, including your age, weight, genetics, hormones, physical activity, and more.
Make sure you get enough water and fiber in your diet
Fruits and vegetables are some of the best natural sources of water and fiber. Low carb diets significantly reduce your intake of these foods because they are high in carbs, so you need to make sure you are getting these nutrients elsewhere. Aim to drink 64 ounces of water each day to stay hydrated. To get enough fiber, dieticians recommend eating as many high-fiber vegetables as you can within your daily carb limit. Avocado, which is a popular low carb food, is also high in fiber.
Most experts do not recommend staying on a low carb diet for an extended period of time. "We don't have long-term data to tell us what happens to humans when they are in a state of ketosis constantly over long periods of time," Julie Stefanski, RDN, LDN, a spokesperson for the Academy of Nutrition and Dietetics, told Greatist. You should talk to a nutritionist before starting this diet to make sure you know how to get enough nutrients every day.