Because of so many low carb diet variation out there it can be hard to decide which one to follow. Usually, the low carb approach is fantastic if you need to lose 30lbs or more. The easiest low carb diet that seems to work most effectively for individuals works as follows: For 9 days you restrict your carbohydrate intake to 30 grams per day. On the 10th day, at nighttime, you’re encouraged a huge carb splurge. This cheat night 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 pounding away the carbs until after 4pm. After this 10 day timeframe your Carb Nites are spaced out about once per week.
It seems straightforward doesn’t it? If you’ve done any dieting before you’ve most likely tinkered around with diets similar to this. However, there are some common pitfalls that either slow progress or cause some folk to make very little progress. I’ll list a handful of and give some remedies for how to prevent these common pitfalls.
It is extremely easy to ingest lots of carbs simply because of the place you find the food. These days a lot of people don’t cook and prepare their meals from scratch. Many people eat at restaurants, and even though you have a “low carb salad” you might find yourself exceeding your limit by having a food that has too many carbs without realizing it. A large amount of the low fat dressings have nearly 7-10g of carbs, and many times when you order a salad they will put more than 3 helpings. A sound practice that my clientele use is simple as just having the restaurant put the dressing on the side and all you should do is section out a serving .
Going crazy on dairy is another typical error. Unless you have a history of tolerating cheese well, I recommend the majority of clients to stay away from it totally in the very beginning. For quite a few people, dairy can enhance your appetite which will bring about unnecessary eating.
Overeating is the next obvious pitfall. Unless you’re eating plenty of whole foods and foods that have minimal processing, it can be surprisingly easy to overeat. To ensure your results, its best that you’re watchful about how much you eat, this is especially true if you’re having trouble seeing fast enough results. Many of the processed “low carb” foods are very tasty which will either make you over eat that food, or just heighten your desire for food for the day which can lead to over eating.
Not obtaining a good mix of fat and protein can lead to headaches or the dreaded “ketogenic flu” or keto flu. The indicators are a bad headache and a lot of fatigue. This comes about as your body is getting realigned to not getting enough carbs therefore the source your body will try to use is fat. If your fat intake is too low your body can have trouble getting enough energy. Don’t be reluctant of fat, just make sure to keep your saturated fat in check. Sources like avocados, olive oil and coconut oil are fantastic sources. Nuts are acceptable, you just have to consider the amount of carbs depending on the types of nuts or seeds you eat.
You may still have your steak along with other fatty cuts of meat. Just make certain that fat sources vary. Coconut oil is a fat that includes MCTs which your entire body is able to break down quickly to be used as energy. Other fats take more time to break down and by the time you get that keto flu headache, it can be far too late before symptoms are absolved.
Lastly, journal your food and make sure you recognize how much carbs each food you consume has. Teaching yourself on the macronutrient break down of each individual food will go a long way to make sure you take in the correct foods as well as stay on track when following carb nite or any low carb diet you endeavor.
About the author: If you’re interested in staying motivated as well as learning more effective low carb dieting tips and ideas relating to Carb Nite, visit http://www.RyanSaplan.com