Reasons For Not Losing Weight On A Low-Carb Diet
1. You Do Not Realize That You Are Losing Weight
Sometimes, the weighing scale is not adequate to know if you are losing weight. You need to evaluate your body fat percent because excess fat is what you want to get free of. In fact, if you are exercising constantly, it is quite likely that you are building muscle mass, and it is this muscle mass that shows up as “weight” on the weighing scale. Moreover, an unhealthy body image can make you feel that you are not losing weight, whereas, in certainty, you have lost the flab and look toned up.
2. You Are Not Cutting Back On Carbs Enough
You might think that you are having the right amount of carbs, but the truth is some are more sensitive to carbs than the others. Moreover, fruits and vegetables also contain good carbs, and you must limit having them to prevent your weight loss from stalling. Start by having less than 50 grams of carbs per day, and when you hit the weight loss plateau again, lower it to 20 grams of carbs per day. Ensure you eat healthy fats, protein, good carbs, and take vitamin and mineral supplements.
3. You Are Not Maintaining The Macros Percentage
When you are on a low-carb diet, it is very crucial that you stick to the macros percentage. Diets like Keto and HFLC are created in a way to provoke ketosis in the body and use fat as the source of energy rather than glucose, which you get from sugar, carbs, and protein. If you do not stick to the fat: carbs: protein ratio, you will not get the aspired results. So, stick to the diet chart and see a miracle happen!
4. You Are Not Exercising Enough
If you want to be fit, you cannot manage to be lazy. If you have just begun working out, start by exercising 3-4 hours per week. As your stamina rises, do a mix of cardio, HIIT, and strength training for 5-6 hours per week. The more you practice to be fit, the more addicted you will be to working out and keeping yourself fit.
5. You Are Cheating Often
We all cheat while we are on a “strict” diet, and to be true, it takes a lot of willpower to go back to the low-carb diet again. Many dieters cheat too frequently – some do it knowingly, and some unknowingly. The best way to stop yourself from cheating too often is to keep a track of what you are eating throughout the day. No matter how little the quantity is, tracking it will give you a clear idea of how many extra calories you are eating.
6. You Are Aimlessly Following Someone Else’s Diet Chart
This is one of the most basic reasons for not losing weight. If you follow a diet that has worked for your friend and you assume it to work for you in the same fashion, you will be failed. Your body type is different, your metabolic rate is different, and so are your medical concerns and age/height/activity levels. So, talk to an expert to know which low-carb diet to follow and customize the macros ratio so that it serves for you.
7. You Are Consuming Invisible Calories
Additives, preservatives, and artificial sweeteners are all detrimental to your health. Many low-carb packaged foods have invisible calories and prevent weight loss. It is best to bypass all packaged foods and alternatively opt for some homemade low-carb recipes. You will lose weight, feel healthier, and save a lot of money.
8. You Are Consuming Too Much Dairy
Like carbs, dairy can shoot up your insulin levels. Dairy products like cheese, yogurt, milk, and cream are rich in protein, which gets transformed into glucose through a metabolic pathway known as gluconeogenesis. This, in turn, results in an increase in insulin levels. And when this insulin boost continues over a period, the body becomes insulin resistant and the glucose molecules persist in the blood and are not used up by the body. This will eventually prevent your weight loss. That said, if you balance your total protein intake from dairy and non-dairy sources, you can consume dairy products in your diet, provided they are not rich in calories.
9. You Are Not Having Nutritious Food
Do you consume processed, low-carb, on-the-go bars and foods? Then, it’s clear why you are not losing weight. Have real foods like fish, eggs, nuts, and vegetables to provide nourishment to your body. Eating processed low-carb foods will only work if you cycle it with real food.
10. You are Starving Yourself
Starving yourself is not the right way to lose weight. Instead of losing weight you will end up gaining weight. Try eating 5-6 meals a day and drink water 20 minutes before each meal.
11. You Are Not Having Enough Sleep
Not getting enough sleep can also prevent your weight loss. It increases cortisol levels, which induces inflammation and leads to inflammation-induced weight gain. So, you must sleep for at least 7-8 hours. Also, go to bed by 10:30 p.m. so that you wake up early, workout, and have low-carb breakfast before going out.
12. You are on Medication
There’s a chance that you are not losing weight because you are on medication that is conflicting with your low-carb diet plan. You should talk to your doctor to find out if this is the problem. Ask him/her to prescribe a different medicine that will not hinder with your current weight loss plan.
13. You are Eating Too Many Fruits
Fruits are good, but they also have fruit sugar. Fruits such as grapes, mango, and watermelon have a high GI and can lead to an increase in blood sugar. Furthermore, overeating fruits, in general, can also make you overweight. Control your portions when it comes to consuming fruits and opt for low-GI fruits when you are on a low-carb diet.
14. You are Stressed Out
Stress is a quiet killer. It’s toxic for your body and mind. Stress leads to an increase in cortisol levels, which, in turn, causes belly fat gain, inflammation, improper digestion, insomnia, etc. You have to recognize the triggers of your stress and work on them. Do meditation/yoga or run in the mornings and evenings to decrease the stress levels.
15. You Don’t Have A Realistic Goal
Do you want to lose weight fast? Well, many times, that doesn’t work. You need to be practical when it comes to losing weight. Slow weight loss is healthy, effective, and sustainable as compared to fast weight loss. So, instead of setting an unreliable goal, set a sustainable goal. Smaller goals are more attainable, and you will not let yourself down.
Take Home Message
These are the 15 reasons you are not able to lose the weight on a low-carb diet. Recognize your problem(s) and work on it/them to get back in shape. Good luck!
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