It is a scientific fact that low-carb diets are the most effective when it comes to losing weight quickly.
However, there are a number of circumstances that can stall weight loss and make us feel disappointed and unmotivated.
In today’s article, 14 reasons why you’re not losing weight on a low carb diet and how to fix it.
1. You’re not cutting carbs enough
If you notice your weight starting to plateau, you should consider limiting your carbohydrate intake further.
Try eating a maximum of 50 g of carbohydrates per day .
To do this, you must eliminate practically all fruits , although you can continue taking red fruits in small quantities.
It does not work?
Try to temporarily reduce your intake to 20 g of carbohydrates per day .
2. You do not eat natural foods
Reducing carbohydrates from your diet with “low-carb” processed products is not a good idea .
These are deceptive products that are actually full of carbohydrates and are harmful to your health.
Also remember to consume enough fat :
3. You abuse dairy products
Excessive consumption of dairy products , even if some are low in carbohydrates, can make it difficult to lose weight on a low carbohydrate diet due to their high protein content .
The amino acids that make up the protein in dairy can trigger spikes in insulin , which puts energy into storage mode.
This can impair the metabolic adaptation that our body has to undergo to get the most out of a low-carbohydrate diet.
Avoid milk and reduce the consumption of yogurt, cheese and cream. Butter is an excellent option , as it is low in protein.
4. You are losing fat without realizing it
Losing weight is not the same as losing fat .
Most people who start a low-carb diet tend to lose a lot of weight in the first week, but it’s mostly water weight.
Over time, weight loss is significantly reduced .
Also, if this is the first time you practice exercises with weights, it is very likely that you are gaining muscle mass at the same time that you burn fat .
How can you know if you are losing fat?
Measure your abdominal perimeter with a measuring tape and keep a monthly control.
Pay attention to your clothes : if they are looser, you are losing fat even if the scale does not reflect weight loss.
5. You do not exercise correctly
Properly choosing the type of exercise you practice is essential to promote weight loss:
Improves the hormonal environment and increases muscle mass, which helps you lose weight in the long term.
- Interval Training
High-intensity intervals are an excellent form of cardio that speeds up metabolism and increases growth hormone levels.
- Low intensity activities
Being active and doing some low intensity activity like walking is also a good idea.
In the long term, physical exercise improves your metabolic health by building muscle, helping you lose weight, and making you feel in great shape.
6. You cheat very often
Every once in a while, a small over-carbohydrate meal doesn’t hurt anyone .
But if you’re one of those people who can’t control themselves and a small meal turns into a whole day of eating junk food, you can ruin all the progress you’ve made .
Cheating 1-2 times a week is considered excessive .
If you think you suffer from food addiction , perhaps the best solution is to avoid any type of junk food.
7. You get stressed easily
Being constantly stressed and overwhelmed increases the levels of stress hormones, for example, cortisol .
And having permanently elevated cortisol levels can increase hunger and cravings for unhealthy foods (1).
Try to avoid stress by doing breathing and relaxation exercises, reading a book or practicing your favorite hobby .
8. You eat too many nuts
Nuts have a high energy density , that is, many calories per gram.
This means that we can eat large amounts without feeling full , which is equivalent to a huge consumption of calories.
If you use nuts very often as a snack, try to replace them with any other less “addictive” snack, control the amount you eat or simply avoid them .
9. You take a lot of sweeteners
Some artificial sweeteners do not contain calories .
However, they can affect your appetite in such a way that it prompts you to increase your calorie intake (2).
Likewise, the intake of artificial sweeteners is associated with long-term weight gain .
This does not apply to everyone, but if you notice that you are not losing weight and are consuming a lot of sweeteners, try to avoid them as much as possible .
10. You do not sleep the necessary hours
Many scientific studies have confirmed that lack of sleep is related to weight gain and obesity (3).
Lack of sleep increases appetite , tiredness and decreases motivation to exercise and eat healthily .
If you’re cutting carbs, exercising, and consuming enough fat, but aren’t getting enough sleep, chances are you won’t see the desired results.
If you have trouble sleeping, try the following :
- Sleep completely in the dark.
- Avoid caffeine after 2 pm
- Avoid drinking alcohol and exercising during the hours next to bedtime.
- Try to set a time to go to bed each day.
- Do something relaxing before bed , for example, read.
11. You are consuming a lot of calories
Low-carb diets are so effective thanks to their appetite-reducing effect that it prompts you to consume fewer calories even without trying.
However, you may need to count your calories if you find your weight has plateaued and you’re doing everything right .
Today, there are many mobile applications that can help you keep track of the calories you consume.
Try to reduce your consumption until you reach a deficit of 500 calories a day for a certain period of time.
12. Some disease has crossed your path
Weight gain is one of the side effects of many medications .
If you are taking any medication, check the package insert and if “weight gain” is listed, ask your doctor to prescribe another medication .
Some diseases related to hormonal disorders, such as hypothyroidism, also cause weight gain .
If you think you may have a problem of this type, see your doctor to rule out options .
13. Your expectations are unrealistic
Losing weight takes time : it is not a race, but a marathon.
Half a kilo or a kilo a week is a reasonable goal that can be achieved.
However, you have to keep in mind that some people lose weight faster than others and not everyone can reach the weight of a catwalk model.
At some point, you will reach a more or less fixed weight that may be higher than you expected .
14. You’ve been cutting carbs for a long time.
Following a calorie deficit for a very long period of time can lower your metabolic rate .
Try to rest for about two months trying to maintain the weight achieved and gain a little muscle mass .
Of course, this doesn’t mean going back to your old lifestyle, just increasing your carbs and continuing to eat healthy and exercise .