Wednesday, 12 March 2014

Common Blunders -  Low-Carb Lifestyle

Your personal version of low-carb

You don't have to take a Low - Carb class to understand low-carb eating. But some people assume it means they should just eat meat, bacon and cheese all day...horribly mistaken...(or other low-carb myths) or don't know where the carbs are hiding. This is the "kiss of death" for all that are not well educated in a low-carb lifestyle. Everyone needs some basic knowledge about how reducing carbohydrates works, what foods have carbohydrates, and how to eat a balanced low-carb diet. One of the best books out there that I have read is Dr. Atkins "New" Diet Revolution.  Please do not start reading the book at Chapter will miss very important information which will help you with the foundation of low carb lifestyle.

Throw in the towel

There are lots of different approaches to low-carb eating, and there is often a lot of confusion at first, as you try to figure out what works for you, or simply modify an existing one. There is a tendency to over-react a bit when everything doesn't go perfectly, and give up. A perfect example of this is eating too little carbohydrate at first, suffering from "carb crash", and deciding low-carb isn't for you. This is not a big dealio when a simple adjustment can usually get you through the first week comfortably, with great rewards at the end of it.

What about Vegetables?

Time and time again, people tell me they don't feel good eating a diet lower in carbs, and it turns out they are eating almost no vegetables or fruit. This will not work in the long run.  In other words, you should be eating more of them than any other food! Fruit, too, especially fruit low in sugar (2 per day maximum), has its place in a complete low-carb diet.


This can be a real problem. Despite some effort to get out the word about so-called "healthy fats" such as avocados, nuts and seeds, olive oil and coconut oil and nut butters to name a few. Not a nutritional coaching session goes by that I don't hear a negative comment about fats. This belief leads to some attempt of a low-fat version of a low-carb diet. At the beginning, some can't even manage it. Why? Because fat loss inevitably slows down, hunger sets in if they don't add some fat to their diets. Nothing will sabotage a diet faster than hunger. So don't let this happen to you!

Fiber, fiber, fiber

Eating enough vegetables and fruit goes a long way towards ensuring you are getting enough fiber in your diet.

Going over board

It's true that you don't have to count calories on a low-carb diet. But that doesn't mean calories don't count! The great thing about low-carb eating is that it suppresses your appetite, allowing you to eat fewer calories without getting hungry. Some people make the mistake, though; of thinking they can just keep eating and eating and still lose weight as long as the food is low-carb. Let your appetite be your guide - eat when you are hungry, and stop when you are full. Rule of thumb never go 6 hours without eating.  You have now caused a deficiency in energy, so that very meal is going to be gigantic.

I will just drive thru

When you are first on a new way of eating, you'll run into old habits that need to be changed to new healthier ones. No longer can you mindlessly hit the vending machine or drive-thru. This is a good thing: Being aware of our actions and habit is a positive step towards improving our lifestyles. It is important to plan ahead, until it all comes naturally. Nothing will sabotage your weight loss more quickly than realizing that you're hungry but you don't know what to eat.

Can't get off the roller coaster ride

There are people who eat the same things day after day. But frankly, I love variety and creativity when preparing my meals.  You will get bored very quickly if an effort is not put forth in the way you eat. There is absolutely no reason for not eating a wide variety of foods colorful vegetables, and fruits.

The proble with packaged/processed foods

Be wary of packaged and/or processed food, ice cream, and other "treats" labeled low-carb or sugar-free. They often contain ingredients such as artificial flavors, and some ingredients are hard to pronounce.  Now let me ask you...if you cannot pronounce not eat it! 

Carbs sneak in

You're eating low-carb. You're feeling great, you are losing weight...Awesome! You're not hungry between meals! You have energy! The fog has lifted! Yahoo! Your thinking..I will have a piece of bread! You still feel great! You think you'll have some ice cream! Hey! You're still losing weight! A little sugar in the coffee can't hurt, can it? Maybe not, but..oh no. Suddenly, you are craving more sugar, your hunger increases, you are feeling ill and bloated, you're gaining weight and Voila you resume to gaining weight. This might happen slowly for some, but it's very common. Don't panic, it's time to take control, and get back on track.  Keep a journal, work together with a friend, a spouse. Join a forum for support.  These are great tools to keep you on track.

Exercise- It's not negotiable!

Often people can be successful at first while staying sedentary on a low-carb lifestyle. However, there are several reasons for talking about exercise in any diet discussion (Atkins called it "non-negotiable"). One is that exercise lowers insulin resistance - this is probably partly why exercise alone will tend to help many people lose a few pounds. The second is that exercise is good for our bodies in so many ways. 20 minutes to get fit, I always say! And the third is that while we can lose weight by diet alone, at least to some extent, we are very unlikely to be able to maintain a significant weight loss without exercise and keep it off for the rest of your life!

Much Love & Good Health,

Coach Tina

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