Doing intense workouts your first week
As your body adapts in the first week or two of your low-carb diet, you probably feel weaker, have lower energy, and even feel light-headed. It’s not a good time to go on a cycling trip or try a Crossfit class. It takes time for your body to switch over to using fat as a fuel source rather than primarily carbohydrates. Make sure you’re getting enough rest and do lighter exercises such as walking and yoga until you start feeling more energized. There are many ways to exercise – and excuses for failing to do the amount your weight loss target needs. Try these strategies for overcoming that anti-exercise voice in your head.
Eating too many calories
Although it’s easy to eat too little on a low-carb diet, overeating can occur as well. Many low-carb foods are also kilojoule-dense and easy to snack on. Nuts and cheese are the most common culprits. For example, a cup of macadamia nuts is 962 calories, leaving little room in your day for other foods and nutrients. A cup of shredded cheddar cheese has 460 calories – and you add easily add that much when sprinkling it over your eggs, vegetables, and low-carb pizza.
Think of these foods as toppings to add flavour and nutrients to your meals and snacks rather than foods you can eat by the bowlful.
There are some types of alcohol that are lower in carbs, such as vodka and tequila. But while you can have some alcohol on a low carb diet, be aware that it will slow down your weight loss. Alcohol not only adds empty kilojoules (zero nutrition), it also gets processed by your body ahead of other kilojoules. Hormones and blood sugar levels can get thrown off, and alcohol can negatively impact your sleep. Beyond that, alcohol famously lowers inhibitions, so it could lead to you going off your diet or eating more than you planned. If your weight loss has stalled, take a look at your booze intake. Read this to learn how alcohol is a big contributor to a big belly.