Considering the variety of low carb diet variations out there, it can be hard to decide which one to stick to. For the most part, the low carb approach is perfect if you require to lose 30lbs or more. The most basic low carb diet that seems to work most effectively for individuals works as follows: For 9 days you limit your carbohydrate intake to 30 grams everyday. On the 10th day, during the night time, you’re allowed a high carbohydrate splurge. This cheat evening consist of an early supper, a late dinner and dessert. The name of the diet is called Carb Nite Solution because you don’t start consuming away the carbs until after 4pm. After this 10 day period your Carb Nites are spread out roughly once per week.
It sounds uncomplicated doesn’t it? If you’ve done any dieting in the past you’ve quite possibly tinkered around with diets similar to this. However, there are several common pitfalls that either impede progress or cause some people to make hardly any progress. I’ll list a couple of and give some remedies for how to prevent yourself from these common pitfalls.
It is very effortless to ingest way too many carbs mainly because of the places you purchase the meals. These days a lot of people don’t cook and prepare their meals. Many individuals dine out, and although you have a “low carb salad” you will probably find yourself going over your limit by having a food that has too many carbs without realizing it. A number of the low fat dressings have approximately 7-10g of carbs, and from time to time when you order a salad they will put greater than 3 portions. A good practice that my clients use is simple as just getting the restaurant put the dressing on the side and all you have to do is piece out a serving.
Going overboard on dairy is yet another frequent blunder. Unless you have a history of enduring dairy well, I strongly recommend most clients to refrain from it entirely in the starting off. For most people, dairy can supercharge your urge for food which will cause consuming too much.
Overeating is the next obvious pitfall. Unless you’re eating a lot of whole foods and foods that have marginal processing, it may be easy to overeat. To guarantee your results, its best that you’re wary of how much you consume, this is especially true if you’re having difficulty experiencing fast enough results. Many of the processed “low carb” foods are very tasty which will either cause you to over eat that food, or just heighten your desire for food for the day that may lead to over eating.
Not receiving a good mix of fat and protein can lead to headaches or the dreaded “ketogenic flu” or keto flu. The signs are a bad throbbing headache and lots of fatigue. This develops as your body is getting realigned to not having enough carbs so the source your body will try to use is fat. When your fat intake is lacking your body may have challenges getting sufficient energy. Don’t be afraid of fat, just ensure to keep your saturated fat in check. Sources like avocados, olive oil and coconut oil are fantastic sources. Nuts are okay, you just have to look at the amount of carbs depending on the types of nuts or seeds you take in.
You may still have your steak and various fatty cuts of animal meat. Just make certain that fat sources vary. Coconut oil is a fat that consists of MCTs which your system is able to digest quickly to be used as energy. Other fats take longer to break down and by the time you get that keto flu headache, it can be far too late before symptoms are taken care of.
In conclusion, journal your food and make sure you learn how much carbs each food you eat has. Teaching yourself on the macronutrient break down of each food will go a long way to make sure you consume the appropriate foods as well as stay on course when pursuing carb nite or any low carb diet you look at.