How to avoid the mistakes of a Low Carb Diet

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Is eating more fat the answer to losing weight?

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If you’ve ever been on a low carb diet then you will  know there are certain aspects that at times make this difficult to stick to. Some people can stick to a  low carb diet and reap the rewards of doing this whereas others tend to struggle along and eventually give up. How much Protein you should consume is open to discussion and people have different views around this. It follows though that if you are following a low carb diet then the extra calories have to come from somewhere and fats do come into this. There is a common mistake that a lot of people make that can be avoided and the following article talks through this.

Read the article and tell us what you think

There are several different types of “low carb” diets, with the major difference being the amount of carbs you consume.

It’s commonly assumed that if you’re on a low carb diet, it means you’re on a high protein diet.  Although that may be true, relative to how much protein you used to eat, especially if you were on a typical Western diet high in carbohydrate foods – if you look at the percentage of total calories that come from protein in a given day, it’s not true at all.

To illustrate my point, let’s take a look at sample of a typical low carb diet of 2000 calories a day.

If you exercise 3 – 5 times a week (which is usually what I recommend) you should be consuming about 1 g of protein per pound of lean body weight.

For the sake of this example, let’s say this individual weighs 170 lb and has 20 percent body fat.  This equates to 136 lb of lean body weight, and that means this individual should be eating about 136 g of protein a day.

If you consume a low carb diet of 100 g of carbohydrate a day:

Both protein and carbs have the same 4 kcal per gram of food.  Therefore the number of calories that come from protein is 136 g x 4 cal/g =  544 and the number of calories that come from carbohydrate is 100 x 4 = 400 for a sum of 944 calories.

2000 cal – 944 cal = 1056 calories (fat)

Therefore:

Protein: 544 cal (27%)
Carbs: 400 cal (20%)
Fat: 1056 cal (53%)

When you actually see what this individual eats on a “low carb” diet, it’s hardly high in protein.  In fact, it should really be considered a low-carb/high-fat diet

But too many people are still stuck on the idea that fat is bad, so they reduce their fat intake and increase their protein intake to try and make up for the calorie deficit produced by lowered carbohydrate intake.  This may sound fine, but if you try it, you’ll quickly find out that your body doesn’t function well on a low-carb/low-fat, high protein diet.  In fact, you simply won’t be able to sustain this kind of diet.  What happens when you try and follow a low-carb/low-fat diet is increased moodiness, increased irritability, constant low energy, extreme high sugar cravings and general malaise that worsens as your stick to this diet longer.  This is why some many people that try low carb diet, and eventually end up rebounding by over consuming carbs and gaining weight.

So in order to avoid this common “low-carb/low-fat” mistake, it’s super important that you consume enough fat in your diet.

Here are some healthy fats that I recommend:

  • Coconut oil (great for cooking)
  • Olive oil (for salads)
  • Macadamia oil (for salads)
  • Small fatty fish like sardines, herring, anchovies (wild caught)
  • Large cold water fish like salmon, trout and mackerel (wild caught)
  • Fatty cuts of red meat (grass fed beef)
  • Whole eggs – yolk is where the good fat is (eggs that come from pasture raised chicken is best)
  • Avocados
  • Some dairy products like milk, cheese and heavy cream

 

Click here for a body fat calculator you can use

 

Thanks to max workouts

 

 

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