The first step to a low-carb lifestyle is forgetting everything you think you know about low-carb eating. I realize that seems dramatic, but chances are you are holding on to information that isn’t correct. Look for experts to learn from instead of fad diet gurus.

1. COMMON LOW-CARB
MISTAKES
(And how to avoid them)

2. THE FIRST BIG STEP
The internet is full of misleading advice while countless books
attempt to lead you down a low-carb path incorrectly. The first
step to a low-carb lifestyle is forgetting everything you think you
know about low-carb eating. I realize that seems dramatic, but
chances are you are holding on to information that isn’t correct.
www.john-mcduffie.com

3. MISTAKE 1: EATING TOO MANY CARBS
A number between 100 and 200 grams of carbs per day may seem
like a low-carb day to you, but it isn’t. Active people enjoying
around 150 grams of carbs per day will likely see good results. If
your goal is weight loss, you’ll want to seek a much lower number.
To dig into the weight loss range of low-carb eating, ketosis is the
goal which means practically no carbs can be consumed. A good
goal to get your body into ketosis is around 50 grams of carbs per
day or less. You can lose weight through cardio and low-carb eating,
but to get the full benefits of ketosis you should experiment to find
out what works for your body. However, don’t expect ketosis on a
meal plan that includes more than 50 to 70 grams of carbs per day.
www.john-mcduffie.com

4. MISTAKE 2: PROTEIN IS NOT THE ANSWER
Protein, in proper amounts, will help with weight loss and muscle
growth. Protein is an important macronutrient, but it is not a
replacement for carbs. Protein is necessary to build a better body,
but too much protein can cause weight gain. Some of the amino
acids in protein can be converted to glucose by a process called
gluconeogenesis. Too much protein will prevent ketosis and hurt
your weight loss goals.
If you aren’t trying to increase muscle mass through resistance
training, and weight loss is your main goal, keeping your protein
intake at the recommended amount will prevent gluconeogenesis.
For most people, 0.7 to 0.9 grams of protein per pound of
bodyweight is a good goal.
www.john-mcduffie.com

5. MISTAKE 3: NOT KNOWING YOUR BMR
Calculate your basal metabolic rate (BMR) using the appropriate formula below. Don’t get
excited yet, we have more math to do:
Adult Women: 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
Adult Men: 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)
If you lead a sedentary lifestyle, multiply your BMR by 1 to 1.3 based on whether you perform
light activities each day, such as a job that requires standing or walking. Multiply by 1.4 to 1.59
if you are doing roughly 30 minutes of light cardio per day, such as walking on a treadmill or
riding a bike. Multiply by 1.6 to 1.89 if you do at least an hour of moderate activity, for
instance, an hour of running and/or weight training. If you spend 2 or 3 hours each day playing
tennis, running, weight training or other high intensity activity, multiply your BMR by 1.9 to
2.5.
Using the math above will give you a solid idea of how many calories you need to consume to
maintain your body as it is now based on your activity level. To lose weight, cut back the
calories. Cutting as few as 500 calories a day can help you lose a pound a week.
www.john-mcduffie.com

6. MISTAKE 4: EXPECTING FAST RESULTS
A quick Google search for fast weight loss will yield hundreds of
diet programs that promise rapid weight loss. Some work for a
week or so, but the weight will come back. Your body is built to
use carbs for energy if they are available. If you remove a large
chunk of the carbs you consume each day from your meal plan,
your body will adjust and burn fat for energy. The missing carbs
must be replaced with fat, or protein if you aren’t already getting
enough protein.
Expect a few weeks to pass before your body adjusts completely
to a low-carb meal plan. Expect your energy levels to drop a little
while your body makes a change from a sugar lover to fat burner.
Don’t be surprised if you feel a little under the weather.
Plan your meals and be patient.
www.john-mcduffie.com