drop fat the low carb way
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Copyright © 2012
All rights reserved. No part of this book may be reproduced, stored in a retrieval system, or
transmitted in any form or by any means, electronic, mechanical, photocopying, recording,
scanning, or otherwise, without the prior written permission of the publisher.
Disclaimer
All the material contained in this book is provided for educational and informational purposes
only. No responsibility can be taken for any results or outcomes resulting from the use of this
material.
While every attempt has been made to provide information that is both accurate and effective,
the author does not assume any responsibility for the accuracy or use/misuse of this information.
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Table of Contents
Chapter 1 Why !s "he #opulation $ecoming %at&.............................................. 1
Chapter ' What !s A (ow Carb )iet&..................................................................... *
Chapter + "he $enefits f A (ow Carb )iet......................................................... -
Chapter Are (ow Carb )iets afe&................................................................... 11
Chapter * A (ow Carb ample 0eal #lan........................................................... 1
Chapter hopping Advice %or (ow Carb )ieters........................................... 1-
Chapter 2 3ating ut n A (ow Carb )iet......................................................... '1
Chapter - 0aintaining A (ow Carb )iet............................................................... '
Chapter 4 Common 0istakes n A (ow Carb )iet.......................................... '2
Conclusion 5 tart A (ow Carb )iet "oday.......................................................... +6
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Chapter 1: Why Is The Population Becoming
Fat?
Weight gain and obesity have become causes of health concerns
in the western world.
Obesity in particular is one of the leading causes of preventable
death in the world today. Studies have been conducted to
establish the reasons why the world population seems to be
gaining weight. Research has shown, for instance, that the
general weight of the population today, is much higher than it
was in the 196s.
What are the factors that have contributed to this turn of events
and what are the intervention measures that can be instituted to
control it! Studies have shown that although our children still
engage in physical e"ercises, #ust li$e the children of yester
years, they still add weight and in some cases get obese. %or the
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older people, lac$ of e"ercise, among other issues has been cited
a reason for weight gain or becoming fat.
Obesity and weight gain have been attributed to the foods we
eat. Research shows that we have increased our food inta$e
which unfortunately contains a higher percentage of sugar than
what the world population used to ingest about fifty years ago.
&lso, the amount of fat that we eat has considerably increased.
'his coupled with lac$ of e"ercise have been cited as the leading
causes of weight gain. (t)s an established fact that when we get
large portions of fatty foods, creamy desserts, alcohol and soft
drin$s full of sugar, our calorie inta$e gets higher. With a higher
calorie inta$e, we are e"pected to do a lot of e"ercises to burn
the e"cess calories. (f this is not done, there is a calorie pile up
that leads to weight gain.
'he solution to these problems lies in the ability to change our
eating habits. One way of controlling unnecessary weight gain is
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the eating low carb foods. 'his way, the amount of calories in the
food is closely controlled and helps in ma$ing one healthier.
*ow +arb diets have been defined differently depending on
whether the point of discussion is centred on the amount of
calories derived from carbohydrates or the percentage of
carbohydrates in a diet. enerally though, low carb diets can be
described as those diets that help the body to derive between -
to /- of calories from +arbohydrates. 'he normal percentage
of calories that is supposed to be derived from +arbohydrates,
according to the 0.S. guidelines on health is between - to
6-. 'herefore, a low carb diet refers to a conscious effort to try
and limit the inta$e of foods with high carbohydrate levels,
especially those that cause a significant rise in blood sugar.
<hough the debate on the advantages of a low carb diet is still
going on, it)s true that the tolerance of carbohydrates in the body
varies from person to person. 'his type of diet, then, will suit or
benefit those who are sensitive or whose tolerance to
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carbohydrates is low. 'he approach is to encourage the reduction
of the inta$e of carbohydrates to levels that the body can
tolerate. 'his approach targets the reduction or elimination from
our diets foods li$e potatoes, white rice, white flour and sugar
from the diet.
'he reduction of carbohydrates inta$e has been $nown to cause
weight loss in people. 'o control this, a low carb diet should be
closely monitored so that immediately signs of weight loss are
noticed the inta$e of carbohydrates is slowly increased until the
body can control blood glucose. (t)s also advisable to embrace the
$etogenic diet where the body generates energy from body fats
instead of glucose. 'his leads the body into what is called fat
adaptation or $et adaptation. 'his adaptation encourages body
metabolism which leads to improvement of stamina. 2nergy from
fat is long lasting unli$e energy from glucose which 3uic$ly
diminishes..
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Chapter 2: What Is A Lo Car! Diet?
We often hear about low carb diets and how successful they
prove to be in losing weight, but what is a low +arb diet e"actly!
'he term 4low5carb4 means low in carbohydrate. +arbohydrates
are usually found in foods li$e pasta, potatoes, fruit, bread and
rice. & low carb diet does not entail any specific diet nor does it
include well5defined steps to losing weight.
(t is a rather loose term that varies according to the person who
uses it. Some common features though, include consuming foods
that are low in carbohydrate and glycemic. 'he consumption of
carbohydrates leads the body to e"crete insulin.
As carbohydrates get digested, glucose -the effect of insulin
excretion- either gets burned by our body if it we need
immediate energy or else gets stored as fat.
ore seriously, after consuming a meal that consists mainly of
carbohydrates, the level of insulin in our body goes suddenly up
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and after a short time suddenly down. 'his effect causes us to be
hungry only after 7 or / hours from our last meal, leading us to a
vicious circle of being hungry, then eating and finally storing fat.
'he main ways to define a low carb diet, following the initial
3uestion 4What (s & *ow +arb 8iet!4, is to clarify whether you are
tal$ing about the actual carbohydrate that an adult consumes
daily or about the percentage of the calories in a person)s diet
that comes from carbohydrates.
'he usual amount of calories that are allowed in an adult)s diet is
about -56. So any percentage of calories coming from
carbohydrates that is below that, can be thought of as low carb.
'he most common misconception about low carb diets is that
people who follow this $ind of eating plan are actually striving to
consume a ero amount of carb. 'hat is not only untrue but it is
also near to impossible considering that carbohydrates are hidden
in most of the food we consume, especially processed food.
A diet low in carbs, as the name itself demonstrates, tries to
reduce the carbohydrates in a low level, not eliminate them
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road to a healthy way of life and weight loss process.
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Chapter ": The Bene#its $# A Lo Car! Diet
When you choose a diet, you want to ma$e sure there are plenty
of positive benefits beyond losing weight. <ou want to be
healthier overall by eating in the manner the diet instructs you to
eat on a daily basis. <ou also want to be able to follow the plan
for life instead of #ust a few wee$s or months. 'he benefits of a
low carb diet will provide the healthy daily plan you can
implement for life.
<ou may not realie that eating carbs can increase the chance of
negative health issues. ;y reducing the volume of carbs daily that
you eat, some medical conditions you often e"perience may occur
less often. 'he fre3uency of headaches, #oint pain, and trouble
concentrating will diminish when you reduce the inta$e of carbs.
'his may help you reduce the amount of pain medicine you ta$e
when the pain of headaches and #oints go away. So you will feel
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healthier and save money on medicine by the benefits of a low
carb diet.
Often when you diet mood swings can cause the process to be
difficult. 'he highs and lows of mood and energy can cause you
to binge eat. ¬her benefit of the low carb diet is the balancing
of mood and energy. &ctually the body gets more consistent
energy from protein and other nutrients than from carbs. +arbs
bring on short term energy spurts that will drop your energy level
3uic$ly once the carbs are digested. ;y lowering the volume of
carbs you eat, your energy will come from other nutrients that
are more consistent energy reducing mood and energy swings.
(f you en#oy e"ercise and want to tone and build muscle tissue
which helps fight fat in your body, a low carb diet can help. &fter
a wor$out your muscles are very sensitive to insulin and do not
need as many carbs as some people may thin$. ;y eating a low
carb diet, your muscles after a wor$out will draw in more amino
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acids from your meal. 'he amino acids will help the muscles heal
from the wor$out 3uic$er and burn more fat.
'he impact or prevention of diabetes can be helped by a low carb
diet. (f you have diabetes a low carb diet may help balance your
insulin level more throughout the day. (f you have family
members with diabetes and want to avoid getting the disease
yourself, a low carb diet is a good healthy way to naturally
balance your insulin.
So as you can see, there are many benefits to a low carb diet
beyond #ust losing weight. <ou will see an improvement in your
weight but you will also have more energy and feel healthier. 'hat
is the goal of losing weight as well to be healthier.
2ating more vegetables and proteins as well as fruits and nuts
can be a good start to a low carb diet. radually reduce your
inta$e of breads, sweets, and items made from white flour and
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white sugar. <ou can find many low carb diet recipes for free on
blogs, websites, and food preparing television shows.
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Chapter %: Are Lo Car! Diets &a#e?
Obesity must be the most widely spread issue worldwide
irrespective of demographic or geographic differences. (t has
gained so much attention lately that the concept of weight loss
has opened up thousands of lucrative business opportunities.
(ronically this commercialiation seems to have a negative impact
on actual weight loss.
+alorie inta$e and burning calories, the two main variables of the
weight loss e3uation have been e"aggerated so much in the
commercial world that in some cases some weight loss programs
are a threat to good health.
*ow carb diet came in to the e"istence as a solution for
maintaining the calorie inta$e variable in precise levels. =ow it
helps you to lose weight is simple logic. Once the inta$e drops the
body starts to ma$e use of the stored fat which leads to weight
loss. Of course it will lead to weight loss but will it be a safe
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or watermelon that have a high glycaemic level might at least
have logic to support it. ;ut limiting all the fruits and vegetables
is a baseless advice that will deteriorate your health.
Reduced inta$e of calcium rich food li$e whole grain could even
cause serious conditions li$e osteoporosis. Women with calcium
deficiencies tend to suffer from menstrual issues. ost low carb
diet plans focus more on protein inta$e. 0nnecessary amounts of
protein ma$es the $idneys wor$ harder in order to remove the
e"cess waste produced by proteins. &ccumulation of harmful
waste products might cause $idney stones.
ost importantly before selecting a diet plan one should
understand his or her body well. & $idney patient should pay
attention to the proteins while a heart patient should concentrate
more on the fats. *i$ewise there are numerous factors that
should be ta$en in to account before following a low carb diet.
+hanges in your lifestyle will re3uire changes in diet plans too. (f
you start wor$ing out or bodybuilding the energy demand of the
body is different from what it used to be. Or if you got pregnant
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changes should come immediately. (n cases li$e these consulting
a professional is a must.
2"tremely 4low carb4 diets might not be safe. ;ut ma$e them
4correct carb4 diets and get the lean body you always dreamed
while being in good health.
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Chapter ': A Lo Car! &le (eal Plan
While there is an endless supply of different variations to a low
carb diet plan one can find and learn about online, it is imperative
to at least start off $nowing a few basic meal plan ideas to $ic$
start your low carb dieting efforts. So while the following meal
plan ideas are enough to start off with, it is important to note
that as with anything ?variety is the spice of life@ So ma$e sure to
learn about and e"pand your low carb dieting meal variations.
Breakfast
Option 1A
B 2gg White Omelet C allow 7 yol$s only
1 cup veges eg. ushroomsDcapsicums
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7 :lain +orn 'hins Eas alternative to breadF
Option 7A
1 cup Oats Ecoo$ed 7 cupsF C Eplace G cup water in oats then
coo$ in microwave or eat cold
Ealternative is special H fla$es or plain muesli with no dried fruitF
1 heaped tablespoon >atural :ineapple or 7 Hiwi fruit or G cup
froen berries
Lunch
Option 1A
I hard5boiled eggs
& large green leaf salad of your choice
7 'ablespoons of low carb commercial or homemade dressing
OptionalA Sprin$le with Spicy Sweet :ecans
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Option 7A
7g +oo$ed *ean eatA chic$en breast, %ish of any $ind, Rump
Stea$, 2ggs E1 egg whiteF E7Ig rawF
1 full cup greens Ecoleslaw, herbslaw pac$s at supermar$ets,
froen vege is fineF
'ablespoon of lite oil dressing E(talian, french or olive oilF
1 full cup ;asmati Rice E1 cup raw J 1.- cup coo$edF. Or medium
sweet potato Efist sieF
Afternoon Snack
Option 1A
1 o string cheese
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Option 7A
7 :lain >uts J cashewsDalmonds or walnuts Einside palm sieF
Dinner
Option 1A
6 2gg Omlette with 6 slices smo$ed salmon with salad on side
Option 7A
7g rilled +hic$en
7 full cup greens Ecoleslaw pac$s as mentionedF
7 'ablespoon *ite +ottage +heese 5 O:'(O>&*
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Dessert
Option 1A
K51 strawberries, dipped in
L cup sugar5free chocolate sauce EganacheF
Option 7A
G cup of low sugar #ell5o
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Chapter ): &hopping A*+ice For Lo Car!
Dieters
Watching carbs to lose weight, or stay healthy, should not cost
you a fortune. Which is why including high5priced foods in your
diet is not necessary, for sure. 'here are countless less costly, yet
delicious, options that are low in carbs. So let)s get started saving
money on the most delicious, low carb foods.
%irst things first we all $now pac$aged food is costly. Swap it out
with home5coo$ed dishes made from tender meat and fresh
vegetables. :re5pac$aged #un$ foods will only drain money off of
your wallet while it won)t do good to your waistline, either.
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<ou, ne"t, might want to consider purchasing food in season. Of
course, wouldn)t you dress heavily in winter, and lightly in
summer! *i$ewise, you)d li$e to order fruits and veggies when
they are in season 5 that)s when they are cheapest. Otherwise, it
costs a lot more when produce is flown in from other countries.
;ut by purchasing in5season vegetables, and even freeing them,
you can get yourself your favorites year5round, yet cheaply.
(t)s also possible to spend less on meat. While the e"pensive beef
tenderloin is a tasty cut of meat, the chuc$ and sirloin cuts ma$e
a delicious taste at a much reduced price. 'hey contain strea$s of
fat running throughout the meat, a thing that ma$es them tender,
#uicer and super delicious. 'hey are best suitable to slow coo$ing
5 no wonder you should thin$ soups, stews, braises and roasts.
(n the same respect, protein that is priced right helps stretch
your dollar, as well. 'here is more to controlling carbs than meat
5 do not fall in to a supper slump. ;rea$ the monotony of your
dinner meat by including some eggs. ;esides, you can prepare
them in any way you li$eA poached, scrambled, omelette,
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crustless 3uiche, etc. oreover, tofu and other soy foods could
replace the usual sources of chic$en and tur$ey protein, yet give
you a variety of nutrients.
<ou can save on snac$s, too. et low5carb snac$s, including
sha$es and nutrition bars, cheaply at store specials. ;uy in bul$.
0nderstand websites that offer items that you regard as your
favorites, and sign up for their newsletters to catch a heads up on
sales. 8on)t fail to chec$ for coupons in newspapers circulars, as
well.
%urthermore, ma$e dishes that can serve double recipes, so you
can have dinner for one or two other nights. *i$ewise, ma$e
meals that can serve double5duty, li$e lunch the ne"t day. 0se
your low carb leftovers to stretch your dollar.
&nd perhaps you have of this beforeA planning. ;ut by planning
your recipes and meals for the wee$, you help ma$e yourself
prepared, always. <ou won)t have to ta$e that e"tra trip to the
vending machine, or order ta$e5out for your dinner. Wait, do you
want to get all that that #un$ in your tummy!
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&mong other things, get to $now some smart shopping
strategies. Regarding por$, for instance, get less costly cuts li$e
shoulder and rib chops, which should be tastier when well
prepared. &lso, purchasing whole chic$en should see you save
some buc$s.
( hope the aforementioned tips help you save while you shop
delicious, low carb foods. *i$e ( said, a low carb diet should not
cost a fortune. =appy shopping
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Chapter ,: -ating $ut $n A Lo Car! Diet
8ieting can be stressful if you are constantly worried about which
foods you can and can)t eat. 2ating out while dieting can
sometimes be a nightmare. =owever, eating out on a low carb
diet is #ust the opposite. (t is very easy to adapt food from almost
any cuisine at any restaurant to suit a low carb way of eating.
Must remembering three things will $eep you on trac$ when you
eat outA
1. Hnow what you can eat, and what to avoidN
7. :lan aheadN
I. Stic$ to your gunsN
2ating low carb means you actually have a lot of fle"ibility with
your diet. Hnowing which foods to avoid ma$es it easier to eat
out without trying to guess what is acceptable. reat choices to
loo$ for when eating out include meats that are not breaded or
battered, vegetables, salads, and fish that is not battered.
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'he most important thing you can do when eating out low carb is
to stic$ to it. any are tempted by the bread bas$et, teased by
the desert tray, and give in to the pressure to be )normal). aybe
you don)t want to seem demanding. Whatever the reason, #ust
remember, you deserve to feel healthy and be happy. (f it helps,
consider your low carb diet the same as anyone that re3uires a
special diet for a medical condition. 'here will be some foods you
#ust can)t eat, but don)t be afraid to as$ for the ones you canN
With more people choosing to eat low carb, restaurants are
ad#usting many of their menu items to accommodate. 'here are
lots of great options available if you want to eat out and en#oy
low carb foods. Hnowing what you can eat, planning ahead, and
stic$ing to it will $eep you on trac$ with your low carb diet. 0se
these simple steps to en#oy eating out on a low carb diet
anytimeN
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Chapter .: (aintaining A Lo Car! Diet
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'hese are suggestions to help you ma$e the most out of your
diet. 'his way, you can be sure to get the effective weight lose
results.
%irst, you need to have your health assessed by your doctor. 'his
is the initial step you need to ta$e before you decide to underta$e
your dieting plan. +onsulting your physician is a good way to
establish the best food types to include in your diet. 'he doctor
will help you $now what food to refrain from and get suggestions
on how to plan your diet menu.
Secondly, you must have an ob#ective for maintaining a low5carb
lifestyle. 'he goal of any diet low in carbohydrate is to lose
weight. 2stablishing your main goal will help you fit your diet into
your lifestyle. =ere, you will $now what nutritional foods to
introduce into your diet one that leads to successfully achieving
your long5term weight lose goal.
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'hirdly, for your diet plan to wor$ you need motivation to follow
through with your plan even when faced with temptations. <ou
need to find a way to remind yourself of your goal. 'hin$ing
about how you will feel or loo$ when you are slimmer is a good
incentive.
&dditionally, you need to tune your attitude, be positive and
believe you can achieve your weight loss ob#ective.
;esides, monitor the amount of food you ta$e and ta$e weight
often to find out how you are doing. (t is best you have a #ournal
where you can record your findings. 'his #ournal will help you find
out whether your diet plan is successful or not.
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*astly, after all has been said and done you will have to be
patient and be consistent in your dieting. aintaining a low carb
diet is not very easy. =owever, you will be successful if you
maintain your plan and ma$e it a habit. With time, it will become
a lifestyle and part of you.
*i$e any dieting plan, you may fall off trac$ occasionally.
=owever, you should get bac$ up and continue with your plan.
%rom time to time, you may have to consult your doctor to
ensure you do not have health complications and to ensure your
diet is wor$ing effectively.
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Chapter /: Common (ista0es $n A Lo
Car! Diet
One does not have to attend a class to $now about the common
mista$es on a low +arb diet. +arb as it is referred in this conte"t
refers to food nutrient EcarbohydrateF present in foods li$e
potatoes, bread, pun ca$es etc. 'he following are the common
mista$es about low cab diet.
Getting the wrong information 5 Some individuals assume that
eating low +arb diet simply means eating meat every day. 'his is
wrong everybody re3uires $nowledge on how to reduce
carbohydrates, the foods that have carbohydrates and eating a
low carb diet.
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Surrendering in the middle of the process 5 'here are a
variety of approaches to low carb dieting and there are problems
at the beginning. (t is important to figure out which approach is
good for you to avoid giving up in the middle of the process.
Some of the complication that arises for e"ample +arb crash
scares a lot of people hence they bac$ down at the beginning.
Lack of sufficient fat 'his could be mista$en for a low carb diet
as a result of thin$ing that low carb means low fat. &t the start,
people can manage low fat dieting but as time goes this will lead
to them using up their own body fat hence getting hungry very
fast. 'herefore it is important to add fat to your body while on
low carb diet.
Lack of enough vegetables in the diet 5 While dieting on low
+arb diet some people tend to forget including vegetables and
fruits in their diet. 'his will be disastrous in the end because
vegetables and fruits should be eaten in large 3uantities by one
dieting on low carb especially fruits that are low in sugar.
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Too much eating 5 (t is of no use to count the amount of
calories in a low carb diet. 'his does not mean that one has to
$eep on eating and eating #ust because he or she is eating foods
that are low in carb. <ou are advised to only eat when one is
hungry and stop when satisfied.
Poor planning 5 Stic$ing in a new eating programme sometimes
might be a problem and one might find himself or herself doing
what they used to do before. 'herefore one is advised to plan
before hand to facilitate free adoption of the new eating habit
which means you will $now what to eat and when to eat what.
Use of low carb packaged foods 5 When buying low carb foods
that are pac$aged it is of great importance to understand the
ingredients. ost of them contain maltitol which is bad sugar that
is not re3uired by a lot of bodies. 'herefore this pac$aged low
carb foods need to undergo careful e"periments.
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Lack of variety 5 ost people might find limited variety of foods
that are low carb yet there are plenty, the only thing to avoid in
low cab diet is sugar and starch. 2very cuisine in the planet has a
low carb variety also most dishes can be decarbed.
Insufficient fibre in the diet 5 2ating of vegetables and fruits
help in ensuring that one eats enough 3uantities of fibre. ;ut
forgetting or s$ipping to eat vegetables and fruits reduces the
level of fibre inta$e in the body and this can be disastrous in the
long run.