Weight Loss

Avoid carbohydrate mistakes

Low carb mistake: you eat a low carb diet, but you stubbornly don’t want to lose weight? We explained the most common low carb mistakes and how to avoid them! So nothing can stop you from getting the weight you want!

1. Be patient with your body

In a normal diet, glucose is a very important source of energy for the body. During a low carbohydrate diet, the amount of carbohydrates in the food consumed every day will be greatly reduced, because the body should rely on fat as an energy supplier.

The longer the body is exposed to this new situation, the sooner it will adapt. After a few days, it forms an enzyme that metabolizes ketone bodies formed in so-called ketosis to produce energy.

In these three to four days, you will feel tired and listless. A typical low carb mistake is losing patience at this point – but stick to it! The complete conversion of energy production may take weeks.

2. Eat only a certain amount of carbohydrates

Another typical low carbohydrate mistake is eating too many carbohydrates, such as milk or fruit. Because most people don’t know exactly how many carbohydrates a strict low carb diet starts with:

100-150 grams of carbohydrates per day: This is significantly lower than the average carbohydrate in the Western diet. In this case, carbohydrates can be eaten in the form of unprocessed food. Some people have been able to lose weight in this area.

Reduce carbohydrates by up to 50 grams per day: a consistent low carbohydrate diet can only be achieved through a diet rich in vegetables. Many people use only such small amounts of carbohydrates to successfully convert their metabolism into ketosis.

Ketosis occurs when the body does not have enough glucose to provide energy for the brain and muscles. From the intermediates of fat metabolism, the body forms ketones, which can then be transformed and metabolized to produce energy – all of which have no carbohydrates.

3. Don’t eat too much protein

As we all know, foods rich in protein can fill your stomach faster and prevent the rapid recovery of hunger. But here’s the next low carb mistake:

In a low carbohydrate diet, many people consume far more protein than the body actually needs. When this happens, the body can use gluconeogenesis to produce glucose from excess protein (1).

The formed glucose will prevent the body from completely converting into ketogenic metabolism, and the excess weight will not be lost.

By multiplying your weight by 1.5, you can get the maximum grams of protein you should eat in a low carbohydrate diet.