5 Mistakes that make a low-carb diet difficult

Low-carb diets are one of the most effective types of diet for weight loss. The rules are quite simple, namely by limiting carbohydrate intake and consuming more protein. Even so, it turns out that many people fail to follow a low carbohydrate diet due to common mistakes.

Common mistakes in low carb diets

Avoiding anything that is clearly high in sugar like cookies, junk food, or soda may not be that difficult. However, do you know how many carbohydrates you have to reduce? Or, what nutrients need to be consumed more during this diet?

So that you can get the optimal benefits of a low-carb diet, here are some mistakes that you should avoid.

1. Eating too few carbohydrates

Even though you are following a low-carb diet, that doesn't mean you shouldn't eat carbohydrates at all. You still need to consume carbohydrate sources while balancing them with the intake of protein, fat and other nutrients.

Eating too few carbohydrates can cause it carb crash (or sugar craving). This is a condition when the body is so low in sugar that there is discomfort, hunger, headaches, and other symptoms that indicate low blood sugar.

Carb crash usually occurs during the first three days of a low-carb diet. If you do not eat carbohydrates at all, this condition can make you want to eat something sweet even more. As a result, this diet is noticeably more difficult.

2. Eating too many carbohydrates

There are no strict rules about the amount of carbs you can eat on a low-carb diet, but this is what makes a lot of people go wrong. In the end, you may not get the results you were looking for.

The limit for carbohydrate intake in this diet is usually between 100-150 grams per day. Lower than that, your body can go into ketosis. This is a condition when the body burns fat as the main energy source because it doesn't have enough glucose.

You can calculate your daily carbohydrate intake by looking at the nutritional information on food packaging, or looking online for fresh foods. Look at the total number of carbohydrates listed, then multiply by the number of servings per pack.

3. Fear of consuming fat

Fat is often seen as the enemy when it comes to weight loss. Even though when the body lacks energy sources due to diet, you need to replace it with another one. On a low-carb diet, this replacement energy comes from fat.

Some people think that by reducing fat, the diet will be healthier. This is a big mistake, because not getting enough fat will actually make a low-carb diet feel heavier.

So, don't be afraid to eat fat. Choose healthy fats from natural sources such as fish, avocado, and vegetable oils. The fats to avoid are trans fats from junk food, processed foods, and foods that are processed in a way deep fry.

4. Lack of eating vegetables and fruits

Vegetables and fruits are important foods in a low carbohydrate diet. Both of them contribute energy, vitamins and minerals that keep the body functioning normally even in conditions of lack of energy.

Both are also very rich in fiber. Fiber makes you fuller because it takes so long to digest. According to a study in The New England Journal of MedicineThis is the reason why vegetables and fruit are so relied on for weight loss.

However, mistakes in the carbohydrate diet are sometimes caused by the wrong choice of vegetables and fruits that are consumed during the diet. Choose vegetables and fruits that are lower in carbohydrates, such as:

cucumber and zucchini
spinach
broccoli
peppers and tomatoes
cauliflower
watermelon
fruit berries
avocado

5. Give up quickly

When you lack carbohydrates, your body adjusts to burning fat or even protein for energy. This drastic change affects not only the digestive system, but also the systems throughout the body.

You may experience various annoying symptoms, such as weakness, frequent hunger, headaches, and changes mood. This condition can last for days, and this is what makes many people give up so quickly.

This is a mistake on a low-carb diet, because the benefits of this diet can only be gained after weeks of adaptation. If you are having trouble following a low-carb diet right now, think again about the motivations that can get you energized again.

Low carbohydrate diets actually have a simple principle. However, this principle can also deceive you and lead you to make mistakes. These mistakes end up getting you into trouble or failing to stick to a low carbohydrate diet.

Therefore, make sure you avoid the five points above. Keep your diet in balance by consuming enough fat and protein. Complete with regular exercise so that the benefits are more optimal.