Low carb foods in general are super satisfying and keep you fuller longer than high carb foods. That being said, 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 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.
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.
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.
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 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.
I definitely don’t advise counting calories, but I do advise being aware of your portions. No food is good for you in excess – except for vegetables 😉