Although they’ve proven controversial for a number of decades now, low carb diets have also proved highly popular and extremely effective when it comes to fat loss. Ever since a certain low carb diet plan was made famous by a certain Dr Atkins, low carb diets have been growing in popularity every single year, and are followed by people from all walks of life, including celebrities, athletes, and fitness enthusiasts.
For years upon years, people were led to believe that low carb diets could be harmful to our health and potentially dangerous, but recently there has been new evidence which suggests that not only are they extremely safe when followed correctly, but they could also even be highly beneficial at the same time. If you’re a carb lover and find yourself craving carbs constantly, even when you’re not dieting, a low carbohydrate diet is going to be extremely difficult for you, but that’s not to say it won’t be beneficial, because it most certainly will.
For anybody looking to lose weight whilst following a low carb diet plan, making sure you follow the diet correctly is absolutely essential. Here we’ll be taking a look at a few tips to help you follow the diet plan correctly so that you maximise your fat loss results, enjoy more energy than ever before, and don’t drive yourself crazy in the process.
1. Prepare to feel like garbage for a few days
If you suddenly go from having hundreds upon hundreds of grams of carbohydrates each day, to virtually none at all, it will take a toll on your body and you won’t feel great.
The idea behind low carb diets is that you take away carbohydrates for the preferred source of energy for the body as they’re broken down into glucose, which is used as energy, and instead force the body to look elsewhere for energy.
By taking away its primary source of energy, the body panics and thinks that it’s starving, so it is forced to look elsewhere.
The idea is to force the body to instead use fat for energy when it enters a state known as “ketosis”. It can take several days for the body to enter ketosis, which means until that point you will feel tired, will have a headache, may feel lethargic and unmotivated, and will basically want to do as little as possible.
Make sure you stick with it, however, because after an average of 3 days when you enter ketosis, your body will begin melting body fat for energy and you will have more energy than ever before, and will feel great in the process.
2. Make sure you drink plenty of water
Drinking plenty of water each day when following a low carb diet plan is absolutely essential because not only does water hydrate you, it does a whole variety of other beneficial things to your body in the process.
Experts recommend at least 8 cups of water per day, but if you’re larger than average and are more active than average you will need to increase this amount.
Forget about skipping water in order to try to lose even more weight when you get on the scales because skipping drinking water will actually cause you to retain water so you’ll become heavier and more bloated anyways. Remember this when it comes to water: “Drink more, pee more, retain less”.
3. Don’t rely on “diet” sodas
Another common mistake that low carb dieters tend to make, and one that you should do your upmost to avoid making yourself, is to not rely on diet sodas for your fluids or when you crave something sweet.
So-called diet sodas may not contain sugar and will be virtually 100% free of carbohydrates, but they’re full of dangerous chemicals that do far more harm than good, and can actually cause the body’s metabolism to slow down so that you find it harder to lose weight.
Stick with natural water for your fluids, and if you do require a little sweetness, try infused water with fruit pieces because although fruit contains sugar, the amount that finds its way into the water will be negligible at best.
4. Make sure you get enough healthy fat
It may seem a little bizarre to some people, tucking into a fatty meal when on a diet designed to help them lose fat, but the idea behind consuming fat with each meal is that the fat becomes your source of energy instead of carbohydrates.
Some people tend to consume slightly unhealthier fats such as cheese and heavy cream, and whilst they are perfectly acceptable on this diet, you should make sure you’re also getting plenty of healthy fats in you as well.
Healthy fats include: organic whole eggs, olive oil, coconut oil, oily fish, organic nuts, and avocados.
5. Get enough protein
For many of you following a low carb diet plan, your main goals as far as your physique is concerned is probably to lose as much body fat as possible, whilst building or retaining as much lean muscle mass as possible.
Protein is vital for the growth and repair of muscle tissue, so you need to make sure you’re getting enough protein with each meal. Not only is protein beneficial for muscle building, it’s also thermogenic, which means that it boosts the metabolism as it digests, meaning more fat is burned, and more energy is produced as a result.
Stick with between 18 and 30 grams of protein per meal, and try to vary your sources to include foods such as different meats, whole eggs, fish, and seafood etc.
Sticking to a low-carb diet is certainly very difficult in the long run. But, it has proven to provide really beneficial results. However, if after trying it out, you find that the low carb diet isn’t for you, you can try your hand at the rotation diet, which doesn’t restrict you from having any kind of food. That being said, sticking to any diet plan requires discipline but is definitely worth it when you shed those extra pounds.