SIZE UP YOUR PORTIONS
The low-carb way of eating does not give you permission to eat as much as you like
The LCHF lifestyle is fantastic on many fronts – but it isn’t a licence to eat as much as you want, whenever you want. If fighting flab is your goal, there are a few pitfalls you need to know about that could hinder you from losing weight or, heaven forbid, gaining even more.
Banting is so appealing for many people because it encourages them to eat less than before without being too consciously aware of it. There is also none of the pedantic calorie counting and hunger usually associated with dieting. Eliminating sugar and processed food, lowering carbohydrate intake and eating sufficient protein, vegetables and healthy fats naturally reduce cravings and appetite. Much of this has to do with the fact that a low-carb lifestyle helps to regulate blood sugar and insulin.
Yet, whether it’s due to a lack of knowledge or for physiological or psychological reasons, many who follow a low-carb, healthy-fat diet continue to eat too much food and fail to lose weight, or even gain weight. If this is what you’re experiencing, you should rethink your portion sizes and become more conscious of the quantity of food you are consuming.
So are we back to calorie counting? No, but it can be helpful to work out your calorie needs (tdeecalculator. net is an easy online calculator). Having determined this, track your calorie consumption using an app such as MyFitnessPal for a few weeks, just to get a realistic view of what you’re actually eating. It won’t be an exact science, but it can be an eye-opening exercise if done diligently and honestly.
The best – and easiest – way to control portions is to stick to the guidelines overleaf.
Those with hormonal imbalances, thyroid problems, adrenal issues or active lifestyles feel better and perform best when some starchy veg is incorporated into their eating plan. You can still drop the kilos when certain starchy veggies are eaten in moderation.
At least half your plate should be filled with low-carb vegetables and salads – try to do this for each meal of the day. The fibre and water content of these foods will help you to feel fuller for longer and their nutrient density will enhance your overall health.
NEEDS VS WANTS
If you don’t learn to listen to your body’s needs versus its wants, you will forever struggle with your weight. Do you really need that second helping? And snacking throughout the day on biltong and nuts could be nudging you into a calorie surplus situation.
Are you eating to live or living to eat? If you can’t do it alone, get help and work on developing a healthy, positive relationship with food. Food is essentially fuel for the body – it’s when we make it about something else that problems with overeating arise.