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Can one eat as much as one likes, and still lose weight? Yes, it tends to work just fine with a low-carbohydrate diet, as appetite regulation happens effortlessly.
However, despite the fact that a
low-carbohydrate diet generally makes it easy to eat just enough, there
are foods classified as low carb which become a problem in larger
quantities. If you find yourself having a hard time losing weight on a
low carb diet, you could try to be more careful with:
- Dairy products (yoghurt, cream, cheese)
- Nuts
Dairy
products all contain a varying amount of lactose (the milk sugar),
which slows down weight loss. What’s more, part of the protein in milk
generates a significant insulin
response, which can have the same effect. Consequently, cutting back on
dairy products may accelerate weight loss. This applies especially to
dairy products typically lacking in fat, such as regular milk and
different yoghurts, but be careful with full-fat dairy such as cream and
cheese all the same. And don’t forget whey protein powder, which is
pure milk protein.
Exempt from all these dairy product warnings is butter, which is almost pure fat. Butter may be consumed liberally as desired.
Nuts,
which are the second food to watch, contain a fair amount of
carbohydrate, and it’s very easy to unwittingly scarf down large
quantities. Cashew nuts
are among the worst carb-wise – you’ll find that they contain around
20% carbohydrate by weight. For someone following a strict LCHF diet
with a 20 grams of carbs per day allowance, this means that consuming
100 grams (which happens in a flash!) will have filled their daily
quota. Peanuts tend to be around 10-15% carbohydrate – not putting them in the clear either.
So,
for those of you having trouble losing weight: use nuts sparingly. When
in a situation where nuts are an absolute must, know that the most
harmless ones carb-wise are macadamia nuts (usually around 5% carbs), or Brazil nuts (around 3%).
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