8 Pitfalls To Avoid When Eating A Low Carb High Fat Diet

It is more difficult for women over fifty to loose weight but you can have big time success with a low carb high fat diet. It actually has been the only thing to work for me.

I’ve been eating a low carb, high fat diet for 9 weeks now and although I am no expert, I am loosing weight. And over the last few weeks I have learned a few tips that I wanted to share with you. But I most especially wanted to share with you some of the pitfalls that you should avoid when wanting to lose weight on a lchf diet.

8 Pitfalls to Avoid When Eating A Low Carb High Fat Diet

1. Not Planning Ahead: If you know you will be gone for the day, I suggest packing a lunch. This will make it super easy to have the right food available for when you are hungry. Keep in mind,most fast food restaurants don’t have low carb high fat food available. So it would be really easy to eat food in high carbs.

If you don’t pack a lunch at least make sure you have some quick snacks available if you need it. I always have some nuts in my purse and a bag of pork rinds in my car just in case I’m hungry and don’t have anything to eat.

2. Eating just to eat: This was the weirdest thing for me, because I was programmed over the years to graze throughout the day. So it seemed that I would always be snacking on something. But I never really was hungry. I would eat, just to eat.

The good thing about a high fat, low carb diet is that you will be full longer and will learn to eat when you are hungry. Just be aware and don’t let old habits get the best of you. Don’t snack if you aren’t hungry. The desire to eat is gone, but I do find

3. Not eating enough fat: Eating protein is easy, but what you really need to eat is more fat. The more fat you eat, the more weight you will lose.

But be sure to eat monounsaturated fats like avocado oil or olive oil. Also Eat fatty fish and meat and butter. Avoid corn, sunflower or canola oil. Your body won’t absorb them as well and you will not see results on the scale.

4. Obsessing about amount of weight lost: Speaking of the scale, don’t make yourself crazy expecting the numbers to drop. If you are following the plan, I promise, the weight will come off. But it is different for everyone. If you find you are stressing over it, then just check the scale once a week or even less often. Heck, eliminate the scale altogether. You will know if you are losing or not, simply by how your clothes fit.

5. Eating Too Much Fruit: Fruit is so sweet and tempting. But it is full of sugar. If you want to get great results, don’t eat it until you hit your goal. If you must eat it, choose berries as they have much less carbs.

6. Expecting Quick Results: Understand that it took years to put on the weight and it will take time to come off. So don’t get discouraged. For me, I lost about 2 lbs a week the first 8 weeks then it slowed down to about 1-1 and a half weeks.

7. Beer:  I added this because it is the one thing I really miss. I love drinking IPA beers, especially when hanging out with friends. But beer is the worst! I mean it has so many carbs. So if I must drink, I choose spirits instead with some soda water. Most spirits have zero sugars.

Read More about Drinking Alcohol On a Low Carb Diet Here

8. Water:  The most important thing you can do on a lchf diet is to drink lots of filtered water. It helps to cleans your system and help you feel full longer. Water makes your still look healthier and you will feel great.

Now that you know what not to do, here are some tips of what to do on a hflc diet.

Want to Start a Low Carb High Fat Diet? Here’s my Tips.

Are you on a lchf diet? What where some of the pitfalls you encountered?

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12 thoughts on “8 Pitfalls To Avoid When Eating A Low Carb High Fat Diet”

  1. I have a background in the health and fitness industry and this advice is similar to what I used to tell my clients regardless of what age they are. Unless they were doing huge amounts of exercise where more carbs are definitely recommended, I would suggest eating a low carb high fat diet. Good on you for losing weight and I hope you progress continues!

  2. A very useful an informative article specially for those above 45
    .Forgetting to pack the lunch box happens to me very often. So during lunch time I have the habit of popping into canteen with friends and enjoy a good meal.
    If we are on a low herb high fat diet does it show good result even without any exercise?

    1. Yes it does. I am not doing anything different than I did before my diet as far as exercise and I am loseing a steady 2 lbs a week.

  3. Hi Wendy,

    I am really interested in this. My Mom started eating this way years ago and it really worked for her.

    I am curious, on your other post about Tips for starting a low carb, high fat diet you explain that you don’t eat anything with much sugar either. Could your initial weight loss be due to the reduction in sugar? Also, did you increase exercise at that time or just change your diet?

    I have to avoid gluten, sugar, milk etc so breakfast is the hardest meal for me now. I am also allergic to eggs, bananas, pineapple, peanuts and peppers give me inflammation. I have a Nanogreens smoothie with coconut milk most mornings. Always looking for more breakfast ideas.


    1. Yes, you certainly will lose weight by cutting the sugar, but adding the fat is even better. If you cut sugar and eat more protein, then you wont lose as much weight. It is much better to keep the good proteins (olive oil, coconut oil, butter, fat from meat). Your body will become a fat burning machine.

      I am an active person, but honestly I did not increase my exercise at all. If you have to go to the gym and do hard cardio and work out hard to lose weight, then you are eating wrong.

      When you eat high fat, low carbs, the weight will come off. Your body will begin to burn fat as fuel.

      For breakfast, I usually will have two eggs with bacon. If I’m on the run I just have bullet proof coffee (coffee with butter or coconut oil or heavy whipping cream) Since you can’t eat eggs I would suggest anything that you enjoy that is high in fat. So Coconut milk is good as long as it is

  4. Your article is interesting to me. It was always sad to avoid fat for years, and now it began to change. Although not that I was aware of low cab high-fat diet, I have always been eating low carb and moderate fat diet, and I never had any weight issue. I believe eating the right kind of fat and avoiding all sorts of processed fat is critical. Drinking water is the best too. It is such great info, and I love reading your post.

    1. You are so right on two major points. Yes water is huge. I have to remind myself to drink lots of water. And I, like you don’t eat anything that is processed. I avoid anything in the middle aisles of the store for the most part. If it’s in a box, most likely it is a no no. It sounds like you are doing exactly what your body needs. I actually messed up my body a lot by doing what the experts wanted me to do which was eat low fat. This was all wrong. Oh well. Live and learn and now I’m sharing it with others. Take care Rahel.:)

  5. I agree about not expecting results to quickly. It took me a year to lose 60 lbs. The thing is if you do it gradually, you have the time to get accustomed to the small changes and are less likely to fall of the wagon. Too many changes too quickly is hard to adapt to. Drinking lots of water also helped also.

    1. 60 lbs is awesome! Congrats Dave. And I know what you mean about the water. I drink a pretty good amount of water. And I have to be very mindful of it because when I don’t drink enough, I will actually be woken up by severe leg cramps. So I make sure I drink as much as possible.

  6. Hello Wendy,

    Yes, good fat such as avocado or nuts are needed in some amounts. What percentage of fat (out of total daily calorie intake) do you recommend? Metabolism in women after 50 slows down so already the calorie intake should be no more than 1500 cal per day unless one follows more than average exercise regime. Also, at this age the ability of a body to excrete toxins decreases, so many recommend avoiding as much as possible meat, dairy and non-organic foods. At the end, it comes down only to what one eats but also how much one eats.

    1. Margarita thank you so much for your comment. I would have written a very similar comment just 4 short months ago. What I learned is that everything I learned over the years about how to lose weight is all wrong.

      I actually don’t count calories at all. Traditional ideas like counting calories, eating less, and working out harder simply don’t work in the long run. It is easier to control and lose weight by controlling your hormones and not raising insulin. So I don’t count calories at all. I make sure I eat food that my body can use as fuel. I don’t eat sugar because it spikes my insulin, then I crash and am hungry again. When I eat fat, I stay even all day long. My sugar doesn’t spike and my body burns fat. No need to count.

      To answer your question I do know that fat is much higher in calories than carbs is. I am sure I am well over 2000 calories a day. But with a low carb diet, I’m not hungry and I’m losing weight. It is much easier than counting calories. I just eat when I’m hungry and stop when I’m full. And I know I wont be hungry for several hours.

      A typical day for me is bullet proof coffee, 2 eggs and 4 pieces of bacon for lunch. For dinner it is a meat or fish and a green veggie. Tonight I ate fish with butter and lemon and brusselsprouts with extra virgin olive oil. It actually doesn’t sound like much, but I just don’t get hungry in between meals.

      I followed what the government recommended for years….avoid fat, avoid meat, eat more fruit and veggies. Eat low fat and low calorie food… Guess what? I ended up fat. And this was after working out every day for an hour.

      Many people get results counting calories. It just din’t work for me. I find that eating real food works for me.

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