5 THINGS YOU MUST DO WHILE ON A LOW CARB DIET
Low carb diets are extremely popular for fat loss.
They work very well especially if you are insulin-resistant. Insulin-resistance is a metabolic condition where your body becomes resistant to insulin (which is critical for the body to use carbohydrates as energy). As a result, your body stores carbohydrates rather than using them as fuel. This condition is linked to fat deposits around the upper back (scapula region) and love handles.
To maximize fat loss from eating a low carb diet, make sure you are doing these 5 things.
Eat enough protein – Most people are under-eating proteins. Especially on a low carb diet, you will need to increase proteins from animal and plant sources. 0.75 – 1 gram per pound of bodyweight is a good start for most people. Those doing weight training consistently may need more depending on their goals.
Increase intake of healthy fats – When reducing carbs, fats can serve as a source of energy. Coconut oil, avocados, nuts and seeds are excellent sources of fats that not only provide energy but are also necessary for making various hormones, brain function and balance good and bad cholesterol. Eat fat to lose fat!
Supplement with Magnesium, B vitamins – Whenever you reduce carbs and increase proteins, B vitamins and magnesium get depleted due to their role is absorbing proteins and regulating insulin. Ensure supplementing with good quality of both nutrients.
Use pink salt – Pink salt contains minerals such as sodium and potassium that get excreted more on a low carb diet. Cook your proteins with pink Himalayan salt or any salt that has color.
Weight train – Weight training improves insulin sensitivity and enables the body to use carbs for fuel. This accelerates at loss, better than cardiovascular training alone.
A common side effect of reducing carbs is that it can change your bowel movements and in some cases cause constipation. Ensure you are drinking enough water and eating fibrous green vegetables to avoid this.