Low carb diets tend to be very successful for weight loss, according to a broad body of data.
However, as with any diet, people can stop losing weight before hitting their target weight.
This article examines 15 common reasons why you might not be losing weight — or may not feel like you are losing weight — while following a low carb diet.
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1. You’re losing fat with low carb diet, but you’re not aware of it.
Weight loss isn’t a straight line. There will be days when the scale rises and days when it falls. This is not to suggest that the diet isn’t successful in general.
Most people lose a lot of weight on a low carb diet in the first week, but this is mainly water weight. After this initial step, weight loss will slow dramatically.
Furthermore, losing fat is not the same as losing weight.
It’s likely that you’re adding muscle weight while losing fat, particularly if you’re new to lifting weights or building muscle.
Try using measurements rather than scales to see if you’re losing weight. Try measuring the hip circumference with a measuring tape. You may even ask a dietitian to calculate the body fat proportion once a month or so.
You should even consider taking photos to keep track of your weight loss and how your clothes fit. These are also signs of weight loss.
2. You are not making enough sacrifices when on a low carb diet.
Some individuals are more carb responsive than others.
If you’re on a low carb diet and your weight begins to stay stable, you may want to reduce the amount of carbs in your diet even more.
A balanced, low carb diet can be accomplished by eating lots of protein, healthy fats, and low carb vegetables.
Use a free online nutrition tracker to ensure your diet is low in carbs.
Dietary restrictions may have negative health consequences. Before making substantial lifestyle changes, please check with a dietitian or a health professional.
3. You’re stressed out when on a low carb diet.
It is not always possible to simply eat healthily and exercise. Taking control of your mental health is a vital step toward achieving a stable weight loss goal.
Stress maintains the body in a state of “fight or flight” and increases the volume of stress hormones in the blood, such as cortisol.
Cortisol levels that are excessively elevated will increase symptoms of hunger and cravings for unhealthy foods.
Try yoga, deep breathing exercises, journaling, and other stress-reduction strategies.
4. You aren’t eating things that are healthy for you when on a low carb diet.
A low-carb diet involves more than simply having fewer carbs. People must substitute certain carbs with whole, healthy foods in order to lose weight safely.
All processed low-carb products should be avoided. The nutritional effects of whole grains are much greater.
You will lose weight by replacing certain carbs with lean meats, fish, eggs, vegetables, and good fats.
Treating yourself once in a while is good, but eating sweets every day — even though they contain nutritious ingredients like paleo cookies — can stifle or discourage weight loss.
Good fats are an important component of a balanced diet. Good fats are found in avocado and walnuts.
When you try to cut carbs and fats at the same time, you can get excessively hungry.
A diet composed entirely of protein can be harmful to your health.
A ketogenic diet consists of a low-carb, high-fat, and moderate-protein diet that allows the body to burn fat for energy.
5. You’re consuming a lot of nuts when on a low carb diet.
Nuts are full of nutrients, but they’re still high in calories. Almonds, for example, contain around 50% fat.
Nuts have a lot of energy. You can eat a lot without getting stuffed.
It’s really easy to eat a lot of nuts. You might not feel satisfied after consuming a bag of nuts, despite the fact that the bag provides more calories than a regular meal.
Snacking on nuts or nut butters on a daily basis will lead to an increase in total calories that is greater than expected, preventing weight loss.
6. You aren’t getting enough sleep when on a low carb diet.
The importance of sleep for overall health cannot be overstated. Lack of sleep has been linked to weight gain and obesity in studies.
Lack of sleep will make you feel more hungry.
It can even leave you sleepy and make you less inclined to workout or eat well.
Sleep disturbances are fairly normal, and they’re usually treatable. If you think you may have a sleeping problem, speak with your doctor.
Below are few sleep-improvement suggestions:
- Avoid caffeine after 2 p.m.
- Sleep in complete darkness.
- Give up drinking alcohol and exercise a few hours before going to bed.
- To help sleep, do something soothing before bedtime, such as reading.
- Each night, attempt to go to bed at the same time.
7. You are eating a lot of dairy when on a low carb diet.
Dairy is a low-carb food that can be problematic for certain individuals.
Protein is commonly found in dairy products. Protein, including carbs, raises insulin levels, causing the body to store energy.
Dairy protein’s amino acid structure makes it excellent at spiking insulin levels. Dairy proteins, in particular, can raise insulin levels as high as white bread.
Even if your body tolerates dairy well, consuming it often may have a detrimental impact on your metabolism. This can prevent you from fully reaping the benefits of a low carb diet.
Avoiding milk and reducing cheese, yogurt, and cream consumption can have health benefits. Butter with a low protein and lactose content does not normally spike insulin levels.
8. You’re not having enough exercise when on a low carb diet.
Physical and mental health both benefit from exercise.
Exercising will assist you with losing weight by:
- Enhancing your metabolic fitness
- Enhancing your muscular strength
- Enhancing your mood
- It is important to engage in the correct form of exercise.
A balance of aerobic and muscle building can be beneficial:
- Lifting weights can boost testosterone levels and increase muscle strength, which can help you lose fat and hold it off in the long run if you stick to an exercise routine.
- High-intensity interval training (HIIT) is a form of cardio that improves your metabolism and increases your levels of human growth hormone (HGH).
- Low-intensity activity, such as cycling, will make a significant difference if you stay active and do some low-intensity exercise every day.
9. You consume just too many ‘healthy’ sugars when on a low carb diet.
Consuming sugars sold as “healthier” substitutes — like coconut sugar or raw cane sugar — isn’t really good for your health when you’re on a low carb or ketogenic diet.
Sugar is high in carbs which can make it difficult for the body to adjust to a low-carb diet.
This is also applicable for:
- Nectar of the agave
- Sugars from other sources
Most people can tolerate low-calorie sweeteners, so if you’re having difficulty losing weight, you may want to limit your consumption. Some products contain digestible carbs as fillers.
Related: 24-Hour Fat Burning Smoothie Diet
10. A medical problem may be keeping you from losing weight when on a low carb diet.
Many hormonal disorders, particularly hypothyroidism, can cause weight gain or prevent weight loss.
Consult a healthcare provider if you suspect an underlying medical condition. Explain why you are having difficulty losing weight and would like to rule out any medical complications.
11. You consume a lot of food on a daily basis when on a low carb diet.
Most health and wellness experts agree that everybody can eat several small meals during the day.
Researchers have looked into this extensively, but the advantages of eating more often and in fewer amounts have yet to be shown.
Most dietitians agree that consuming less meals a day and going without food for long stretches of time is normal for humans.
Intermittent fasting is an eating practice in which you only eat within a fixed time frame. There may be an 8-hour window per day or 24-hour fasts on occasion.
Some people can benefit from intermittent fasting in order to lose weight. This eating style, though, is not for all, and limiting food can induce negative feelings in many people, particularly those who have a history of disordered eating.
Before you try fasting, speak to your doctor to make sure you’re healthy.
12. You consume far too many unhealthy foods when on a low carb diet.
Giving “cheat foods” or “cheat days” every now and then can be perfect for those who find it easier to stick to a strict diet.
For some, these meals can cause weight gain and make it impossible to lose weight. Excessive consumption of unhealthy foods will slow down weight loss.
Someone with a food addiction can feel out of control around unhealthy foods. Speaking with a healthcare provider will assist you in managing your nutritional relationship.
13. You’re getting far too many calories when on a low carb diet.
Your weight gain and loss can be influenced by the amount of calories you eat.
One of the key reasons low carb and ketogenic diets help you lose weight is because they suppress the appetite and force you to consume less calories overall.
If you’re not losing weight after keeping to the diet, consider decreasing your daily calorie intake.
You may use online diet calculators to figure out which foods have more calories than others.
Some experts suggest cutting calories by 500 calories a day for a weekly weight drop of 1 pound (0.5 kg). It’s possible that this would not fit for everybody.
14. You have unrealistic expectations when on a low carb diet.
If you don’t see success as quickly as you’d like, don’t get discouraged. Weight loss takes time.
In certain situations, a weekly weight loss of 1–2 pounds (0.5–1 kg) is a fair target.
Few people lose weight more easily than that, and others take longer.
And if you don’t lose weight right away, eating a balanced diet, eating less fast food, and exercising are all beneficial to your mental and physical health.
15. You’ve been avoiding carbs for far too long when on a low carb diet.
Your metabolic rate will slow down if you eat at a calorie deficit for several months or years.
If you’ve been dieting for a while, consider a two-month period where you plan to maintain your existing weight while still gaining muscle. This could aid in long-term weight loss.
Reasons why you’re not losing weight on a low carb diet – Conclusion
Everyone’s weight loss experience is unique, because it takes time to lose weight.
When you aren’t losing weight as easily as you would like, it may be disappointing. And if you don’t lose weight right away, eating a balanced diet, taking out unhealthy carbs, and exercise are all important to your mental and physical wellbeing.