nutrition
The 5 Most Common Low Carb Mistakes
Khloé Kardashian
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Do you want to get fitter, largely avoid carbohydrates and still see no success? These five common low-carb mistakes could be the reason.
The low-carb diet is one of the most popular forms of diet. Stars like Jennifer Lopez, Gwyneth Paltrow and Khloé Kardashian rely on a menu with little carbohydrates and a lot of protein in order to keep fit and present a dream body.
However, although pasta, rice and bread are banned from the plate, it can happen that the desired effects are not achieved. No reason to panic! Often, small low-carb mistakes are the cause that can easily be avoided – if you know them. GALA exposes the troublemakers.
What is a Low Carb Diet?
According to the Federal Center for Nutrition (BZfE), fewer than 26 percent carbohydrates per day – a maximum of around 130 grams – are allowed on a low-carb menu. For comparison: The German Nutrition Society (DGE) recommends around 50 percent carbohydrates per day. During this diet, pasta, rice, bread and sweets are replaced by foods rich in fat and protein, so that meat, fish, eggs and dairy products in particular end up on the plate.
By avoiding carbohydrates – especially in the evening – the fat burning can continue undisturbed, so that small cushions almost disappear by themselves. The maximum value of 130 grams of carbohydrates per day is best achieved with complex carbohydrates such as whole grain products, as these fill you up for a long time and provide the body with long-lasting energy. Low-sugar fruits such as berries and vegetables are also on the diet.
The 5 Most Common Low Carb Mistakes
1. Too many carbohydrates are eaten
Although attention is paid to the consumption of carbohydrates, it happens again and again that too many carbs end up on the plate. Ready-made products such as sauces, ketchup or sausages in particular often turn out to be sugar traps and are usually not obviously sweet at all. As a rule of thumb, the more natural a food is, the less industrial sugar it contains. Cook with seasonal and regional foods – so you have control over the composition of your food.
2. Too much protein is eaten
As a macronutrient, protein is essential for the body and it also proves to be extremely valuable for all those who want to lose weight. Protein makes you full for a long time and stimulates fat burning – so it can help you lose weight. The DGE recommends 0.8 grams of protein per kilogram of body weight: According to this, a woman weighing 70 kilograms has a protein requirement of 56 grams per day (to the reference values for protein).
Another low carb mistake many make: They eat too much protein. The desired muscle gain or loss of kilos does not occur in the first place, however, because if too much protein is eaten, the body converts this into glucose (grape sugar). So make sure you eat a moderate protein diet and don’t forget the complex carbohydrates.
3. Fat is completely removed from the eating plan
Many people avoid fat for fear of negatively affecting their fit body. But foodies know: Fat is not just fat – it depends on the quality of the macronutrient. The valuable polyunsaturated omega-3 fatty acids are vital for the body.
They are found in avocado, rapeseed and linseed oil as well as salmon, mackerel and herring and should be integrated into the daily nutrition plan. Low-carb fans in particular should ensure that they have an adequate supply of healthy fats, as they are also a valuable source of energy after the elimination of carbohydrates.
4. A lack of sodium is not made up for
One of the most common low-carb mistakes is not getting enough sodium. Due to the lower insulin level during a diet low in carbohydrates, the kidneys excrete more sodium.
The consequences can range from fatigue to headaches to constipation. Sea fish or drinking broth can help make up for the possible deficiency here. Talk to your GP to determine a possible sodium deficiency and find appropriate solutions.
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5. The low-carb diet involves cheating
Depending on how much the diet is switched to low carb, the more frequent physical complaints such as nausea, headaches or insomnia can occur. If you give up too quickly or cheat on your eating plan, you will see slower success – a common low-carb mistake.
Sources used: Federal Center for Nutrition (BZfE), German Society for Nutrition (DGE), pubmed.gov