Low Carb Foods You Could Be Overeating

It can be easy to overdue it on certain low carb foods, which can lead to weight gain or cause you to plateau in weight. This is especially true if you combine low carb, high fat foods with carbohydrates – this is literally the recipe for weight gain!

Below list common low carb foods that you could be overeating:

Nuts

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Nuts

Nuts are incredibly healthy and have amazing health benefits. The only problem with nuts is that they are very dense with calories and they are very easy to overeat considering a serving is just a handful. Pay attention to your serving size of nuts and measure out a fourth of a cup or count out 12-28 for a serving to get an idea of how much a serving is – its not much. Nuts also don’t take up a ton of room in your stomach so it can take a long time before you feel full when eating them. I’ve had many patients in practice who cut out nuts for just a couple of weeks and saw a huge change on the scale. Nuts are great, but you just have to mindful of not over consuming them.

Nuts for nuts

The lowest carb nuts include brazil nuts, macadamia nuts, pecans, and walnuts, all having less than 2 grams net carbs per serving. The higher carb nuts include cashews, pistachios, and chestnuts.

Cheese

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Cheese

Non-processed cheese is definitely a great way to add flavor to your meals or serve as a low carb snack. The only issue with cheese is that it can be very easy to overeat because a serving is about 2 tablespoons or the size of your thumb. A good way to prevent yourself from eating too much cheese is to eat cheese that has a ton of flavor such as blue cheese or parmesan, and that is high quality because lower quality cheeses will suffer in flavor. Also remember that excess of any type of dairy products can result in inflammation in the body, which can cause more issues. Limiting or eliminating dairy products if possible is a good option. 

Oils

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Coconut Oil

I’m talking about the good oils such as coconut oil and olive oil. These can be a great addition to your meal to add some healthy fat and flavor to your meals. That being said, it is also easy to add way too much to your meals without even realizing it. If you have noticed a plateau in your weight loss efforts or you are gaining weight, be more mindful of how much oil you are using in your meals.

Nut butter

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Nut Butter

I love almond butter on everything, but this is my personal health food that I can over indulge in if I’m not paying attention. Nut butter is even easier to overdue it compared to nuts because nut butter has been crushed into an easier consistency to eat and the serving size is even smaller than a serving size of nuts. Definitely measure out how much nut butter you want and stick to 1 Tbsp serving sizes, or else you run the risk of consuming hundreds to thousands of calories in a matter or minutes and without even realizing it.

Hummus

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Hummus

Hummus can be a great substitute for salad dressing and can also serve as a healthy dip. However, a serving of hummus is 2 tablespoons which is not very much – you can easily eat 5 servings without even realizing it. The ingredients in hummus also can vary greatly, and one serving can range from 30 calories to 100. I recommend just being mindful of how much you are using and a good way to do this is to spoon yourself out a certain amount and just eat from there. Hummus becomes high carb when you consume the entire container.

Main takeaway…

My advice is be aware of your portions. No good is good for you in excess.

5 Replies to “Low Carb Foods You Could Be Overeating”

  1. Great article!! I have to be careful with the nuts!!! They can be my achilles heel if I let them!! I use an ounce cup and fill it twice, pour in a bowl and munch slowly when I need them!!

    Like

  2. I have been overdoing the foods with very high potassium.. Which are extremely good for you and especially my sugar numbers.
    Little did I know that I have been putting myself in a dangerous position… Raising my potassium to crazy high levels..
    Now I’m lost

    Like

    1. Yes, too much potassium can result in heart issues. Unfortunately this can happen with any type of low carb eating as well as keto. I personally had some severe side effects from the keto diet. But as long as you are aiming for 3,500–4,700 mg of potassium a day you should be good. Don’t go under that or over that. Because even not enough potassium can cause issues including muscle cramps.

      Like

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