More Low Carb Mistakes
In Last week’s newsletter I uncovered the first four things that are unhealthy and can stop your body from burning fat when you cut carbs:
– Not enough fiber <– get 25 to 35 grams per day from fibrous veggies
– Lack of adequate water intake <– at least 50% of your weight in ounces daily
– Too much dairy <– limit your intake to one or two servings per day max
– Skipping or slacking off on exercise <– don’t overdo it, but make sure you move
Today I’m back with Part 2 where I reveal the final four low carb mistakes that can damage your body and place harmful stress on your metabolism if you’re not careful.
8 Low Carb Mistakes That Can Damage Your Body [Part 2]
5: Using protein powder instead of real food: High quality protein
powder has its place, but nothing will ever work as well as good ole’
fashion REAL food.
In my opinion, there are really only 3 times you need to consume
a. In place of a meal when you are in a hurry and haven’t planned ahead.
b. After a high intensity workout for faster protein synthesis (i.e. absorption).
c. A few hours before bed, when you’re craving something sweet and sugary.
But when you go “low carb” make sure to plan for at least 3 solid food
meals a day (with LOTS of protein and cruciferous veggies).
This will keep you feeling full, prevent any type of potential metabolic
slowdown (from digestion and heat), and provide a larger spectrum of the
necessary vitamins and minerals your body will be craving during low carb
days or phases.
6: Using low carb or no-carb fake foods. Almost all over-the-counter,
low carb foods contain sugar alcohols, preservatives, and other fat-storing
chemicals, which can cause chronic inflammation and negatively impact
The whole point of going low carb is to burn fat while staying healthy,
so consuming these low carb quick fixes just defeats the whole purpose.
7: Failing to take a real “diet break.” This is why 95% (or more) of
people gain all or more of their weight back after they lose it.
It’s either extreme dieting or extreme binging and unhealthy eating.
There’s a significant lack of balance.
By incorporating “diet” breaks for a couple weeks at a time, you set
yourself up for long-term success. Typically during a diet break you
want to stay healthy, but use a more balanced, moderate carb approach.
It’s necessary to give your body a break, reset your metabolism, and keep your body burning fat for the long haul.
This will help you STOP rebound weight gain and set you up for a solid foundation of long term healthy fat-burning.
8: Not cheating enough or using strategic re-feeds.
Believe it or not, I find that most low-carbers are afraid to eat cheat food or carb-load. Most people would think it’s the opposite, but many times it’s not.
This is a HUGE mistake.
First of all, almost every hormone related to fat-loss is negatively affected when you go low carb without cheating or using re-feeds (aka- carb loading).
Leptin plummets, T4 to T3 (thyroid) conversion comes to a screeching halt, and your body will tend to lose muscle if you’re not careful.
Additionally, it’s mentally and psychologically healthier to give yourself a reward at least once per week when trying to aggressively burn fat and manipulate carbs.
So make SURE you eat a healthy dose of starches and fruits and give yourself at least one cheat meal per week when cutting carbs for faster fat-loss.
It’s another secret of the journey that will keep your metabolism (and you) “happy”!
Just don’t abuse it. Deal?
Now you just have to make sure you understand the power of the ONE type of cell in your body that controls your fat loss and how to naturally manipulate it:
Have an awesome Day!
Your friend and coach,