Avoiding Mistakes - Quick Tips to Stay on the Low Carb Wagon

Don't sabotage your low carb or low glycemic diet; avoid these mistakes and take control!

Giving up too soon - Although many people lose weight quickly after changing to a low glycemic or low carb diet, that is not true for everyone. But the weight will come off if you stay with your new way of eating. If you get discouraged or reach a plateau, cut out all carbs above 30 on the glycemic index for two weeks. Then gradually go higher on the index until the weight loss stops, keeping your portion sizes at about one-half cup. This will tell you where your limits are and help you regain control.

Skipping meals - Skipping meals lowers your metabolism and can lead to eating binges. Don't do it! The best strategy is to eat three small-to-moderate meals and at least two small, high protein snacks each day.

Eating before exercise - Always wait until after exercising to eat. This makes your workout or exercise session more efficient and raises your metabolism. Eating after your metabolism is up causes food to be used more quickly by your body and replenishes your muscles.

Not reading the labels - Although the promotional label on the front of the package may say "sugar free", it can still be high in carbohydrates. Read the small print. Check the portion size. The nutrition count is for the portion size, not for the whole package. If the label says there are 3 servings in the package, for example, you need to multiply the nutrition counts by three in order to get the counts for the entire package.

Trying to eliminate fat - Healthy fats contain nutrients for your body. Even better, fats slow down the absorption of carbohydrates. Some fats have even been shown to boost your metabolism.

Not drinking enough water - Easier for some people than for others, but drinking sufficient water is essential. Tea, coffee, and other beverages do not count as part of your water intake.

Not taking supplements - Taking a good, natural supplement, especially formulated for low carb or blood sugar support, can often make a difference.

Drinking sugar based alcohols - or any alcohol at all. If your diet is stalled, leave even that little portion of red wine off. Although Atkins allows distilled alcohol like scotch, whisky and gin, they may slow the weight loss for some.

Smoking - This little habit can gobble up the vitamin C in your body and stimulate the adrenal gland. At the very least, increase your intake of "C" if you smoke.

Consuming caffeine - Caffeine can cause problems for some individuals. It is a good policy never to consume caffeine on an empty stomach. Doing so can elevate your insulin levels.

Thinking of low-carbing as a diet - Think of it as a lifestyle change, instead. The connotation to the word "diet" can make you think of it as something temporary. In order for it to work, a low carb way of eating needs to be life-long. If you do falter, and we all do, just start back again and stay focused. Regain your commitment to a healthier way of eating and you will be rewarded.

Being a couch potato - Although a low carb diet can help you to lose weight without exercise, moving your body can be a big help if you become stalled, reach a plateau, or feel you are not losing fast enough. Even moderate exercise, like walking, can make a huge difference in your metabolism, mental attitude and well-being.

Listening to the naysayers - There are always those who will try to sabotage your diet, even though they may be well meaning. The health benefits of a low carb / low glycemic lifestyle are finally being proven and accepted, but many people are still resistant. Just smile nicely, then stay committed to continuing with healthy choices for yourself!

[Article by: Lynn Stephens]