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.
Here are 14 reasons why you’re not losing weight on a low carb diet
1. You are not reducing your carbohydrate intake enough
If you notice that your weight begins to stagnate, you should consider limiting your carbohydrate intake even more.
Try taking a maximum of 50 g of carbohydrates per day.
For this, you must suppress practically all fruits, although you can continue taking red fruits in small quantities.
It does not work?
Try temporarily reducing your intake to 20 g of carbohydrates per day.
Make your dishes with foods rich in protein, healthy fats and green leafy vegetables
2. You do not eat natural foods
These are deceptive products that are actually full of carbohydrates and are harmful to your health.
There are plenty of foods that are low in carbohydrates and even free of carbohydrates that are natural and totally healthy: any type of meat, fish, eggs, extra virgin olive oil…
Remember to also consume enough fat:
⇓ Carbohydrates + ⇓ fat = hunger, cravings and fatigue
3. Abuse of dairy products
An excessive consumption of dairy products, although some contain few carbohydrates, can hinder the loss of weight in a low carbohydrate diet due to its high protein content.
The amino acids that make up the protein present in dairy products can cause insulin spikes, which puts the energy in storage mode.
This can damage the metabolic adaptation that our body has to experiment to get the most out of a low carb diet.
Avoid milk and reduce the consumption of yogurt, cheese and cream. The butter is an excellent choice because 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 on a low-carbohydrate diet usually lose a lot of weight in the first week, but it’s mostly liquid weight.
Over time, the weight loss is significantly reduced.
Likewise, if it is the first time you practice weight-bearing exercises, it is very likely that you are gaining muscle mass at the same time you burn fat.
How can you tell if you are losing fat?
Measure your abdominal perimeter with a measuring tape and take a monthly check.
Pay attention to your clothing: if you have more loosely, you are eliminating fat even if the scale does not reflect weight loss.
5. You do not practice correctly
Choosing properly 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.
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 such as walking is also a good idea.
In the long term, physical exercise improves your metabolic health by increasing muscle, helping you lose weight and making you feel in good shape.
6. You cheat very often
Every once in a while, a small meal with more carbohydrates on the bill does not hurt anyone.
But if you are one of those people who cannot control themselves and a small meal becomes a whole day devouring junk food, you can ruin all the progress made.
Cheating 1 or 2 times a week is considered excessive.
If you think you suffer from food addiction, maybe the best solution is to avoid any type of junk food.
7. Stress easily
Being continuously stressed and overwhelmed increases the levels of stress hormones, for example, cortisol.
And having high levels of cortisol permanently can increase hunger and cravings for unhealthy foods.
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 quantities without feeling satiated, which is equivalent to a huge consumption of calories.
If you resort very often to nuts as an appetizer, try replacing them with any other less “addictive” snack, controlling the amount you eat or simply avoiding them.
9. You take many sweeteners
Some artificial sweeteners do not contain calories.
However, they can affect your appetite in such a way that they encourage you to increase your caloric intake.
In addition, the intake of artificial sweeteners is associated with a long-term weight gain.
This does not apply to all people, but if you notice that you are not losing weight and are consuming many 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.
Lack of sleep increases appetite, fatigue and decreases the motivation to exercise and eat healthy.
If you are reducing carbohydrates, exercising and consuming enough fat, but you are not getting enough sleep, it is very likely that you will not 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 exercise during the hours before you go to bed.
- Try to set an hour to go to bed every day.
- Do something relaxing before you sleep, for example, read?
11. You are consuming a lot of calories
Low-carbohydrate diets are so effective thanks to its appetite-reducing effect that drives you to consume fewer calories without even trying.
However, you may need to count the calories you eat if you see that your weight has stagnated and you are doing everything right.
Nowadays, there are many mobile applications that can help you keep track of the calories you consume.
Try to reduce your consumption until reaching a deficit of 500 call 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, consult the package leaflet and if the “weight gain” appears on the list, 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, go to your doctor to rule out options.
13. Your expectations are not realistic
Losing weight takes time: it’s not a race, it’s a marathon.
Half a kilo or one kilo a week is a reasonable goal that can be achieved.
However, keep in mind that some people lose weight faster than others and not everyone can achieve the weight of a catwalk model.
At any given moment, you will reach a more or less fixed weight that may be higher than you expected.
14. You have been cutting out carbohydrates for a long time
Following a calorie deficit for a very long period can reduce your metabolic rate.
Try to rest for about two months trying to stay in the weight achieved and gain some muscle mass.
Of course, this does not mean going back to your previous lifestyle, simply increasing your carbohydrates and continuing to eat healthy and exercise.