The 11 reasons that you do not lose weight with a low carb diet
Low carb diets are very effective. This has been scientifically proven.
However, as with any diet, people sometimes stop losing weight before reaching the desired weight.
Here are the top 11 reasons why you can not lose weight on a low carb diet.
You are losing fat, you do not realize it
Weight loss is not a linear process. If you weigh yourself every day, there will be days when you will have less weight on the scale, and other days when the needle will rise. It does not mean that the plan does not work, as long as the general trend is down. Many people lose a lot of weight in the first week of a low carbohydrate diet, but this is mostly because of water-related weight loss. Weight loss will slow significantly after this initial phase. Of course, weight loss is not the same as fat loss. It is possible, especially if you are not used to weighing yourself, that you gain muscle at the same time as you lose fat. To be sure of losing it, use something other than a simple scale (which lies when it comes to fat). Use a seamstress meter to measure your waist and make sure to have your body fat percentage measured every month. And also take pictures. Consider how your clothes fit. If you want to be thinner and your clothes are looser, then you LOSE grease, no matter what the balance.
In summary: Weight loss isn’t straight and it includes significantly more than simply the heaviness of body fat. Be patient and utilize other estimating implies that only a scale.
You have not reduced carbohydrates enough
A few people are more delicate to carbohydrates than others. If you are on a low carb diet and your weight starts to stabilize, then you may want to cut down on carbohydrates even more. In this case, reduce carbohydrates to less than 50 grams per day. When you go below 50 grams a day, you will have to eliminate most fruits from your diet, but you will be able to eat berries in small quantities. If that does not work either, going below 20 grams, temporarily, can help … eat only protein, healthy fats, and green leafy vegetables. To make sure you really follow a low carb diet, sign up for FitDay (it’s free) and report your food intake for a while.
In summary: If you are sensitive to carbohydrate content, then you may want to temporarily eliminate the fruits and eat less than 50 grams of carbs a day.
You are always stressed
Unfortunately, it is not always enough to simply eat healthily and exercise. We need to make sure that our body is functioning optimally and that our hormonal environment is favorable. Being stressed all the time keeps the body in a constant state of “fight or flight” – with high levels of stress hormones, such as cortisol. Having high levels of cortisol can increase your hunger and cravings for junk food. If you want to reduce stress, try meditation and deep breathing exercises. Avoid distractions like Facebook and internet media, and instead, read more books.
In summary: Chronic stress can have negative effects on your hormonal environment, making you more hungry and preventing you from losing weight.
You do not eat real food
A low carb diet is not just about reducing your carbohydrate intake. You need to replace carbohydrates with real nutritious foods. Throw away all the low-carb processed foods that are not really food and are NOT GOOD for your health. Keep meat, fish, eggs, vegetables and healthy fats, if you need to lose weight. In addition, “small crackings” such as paleo crackers and brownies can cause problems, even if they are made with healthy ingredients. They should be considered as casual snacks, not something you eat every day. It is also important to eat enough LIPIDS. If you try to reduce carbohydrates AND fat, you will be hungry and feel very bad. Having a diet based solely on protein is a very bad idea. A low carb, high fat, and moderate protein diet is what you need to do to get into ketosis, which is the optimal hormonal environment for burning fat in the body.
In summary: You need to replace carbohydrates with real nutritious foods. To lose weight, you need to keep meat, fish, eggs, healthy fats and vegetables.
You eat too much oilseed
Nuts and oilseeds are real foods, there is no doubt. But they are also very high in fat, almonds, for example, have about 70% of their calories that are composed of fat. However, nuts and other oilseeds can very easily be consumed in excess. Their crisp appearance and high energy density give us the opportunity to eat large quantities, without feeling satiety. If you nibble nuts every day (or worse, oil butter) then it is likely that you are consuming far too many calories.
In summary: nuts have a very high energy density and can easily be consumed in excess. If you eat these foods very often, then try to eliminate them.
You do not sleep enough
Sleep is extremely important for general health and studies to show that sleep deprivation is linked to weight gain and obesity. A lack of sleep can make us more hungry. It also makes us tired and less inclined to play sports and eat healthily. Sleep is one of the pillars of health. If you do everything right, but you can not get good sleep, then you will not see the results you expect. If you have trouble sleeping, consult a doctor. This can often be easily treated. Some tips to improve sleep:
- Avoid caffeine after 14 hours.
- Sleep in total darkness.
- Avoid alcohol and exercise shortly before sleeping.
- Do an activity to relax before you sleep, such as reading.
- Try to go to bed at the same time each night.
In summary: Sleep is absolutely crucial for optimal health. Studies show that lack of sleep can make you eat more and gain weight.
You consume too much dairy
Other foods low in carbohydrates, namely dairy products, can create problems for some people. Some dairy products, even if they are low in carbohydrates, are still quite rich in protein. Proteins, such as carbohydrates, can increase insulin levels, which results in energy storage. The amino acid composition of milk proteins can cause a very strong insulin excess. In fact, milk proteins can create insulin peaks in the blood as much as white bread. Even if you can tolerate dairy products very well, eating them often and having insulin spikes can be detrimental to the metabolic adaptation that must take place to benefit from the benefits of low carb diets. In this case, avoid milk, cheese, yogurt, and cream. Butter is very good because it is very low in protein and lactose and therefore will not create insulin spikes.
In summary: The amino acid composition of milk proteins creates peaks of insulin quite effectively. Try to eliminate all dairy products except butter.
You do not do sport well (or not at all)
You should not play sports with the sole purpose of burning calories. Calories burned during sports are generally limited and can easily be reduced by eating a few extra bites of food at the next meal. However, exercising is essential for good physical and mental health. In the long run, sport can help you lose weight by improving your metabolic health, increasing your muscle mass and can make you feel good. But it’s important to do the right kind of sport. Just doing cardio on the carpet is not going to give you good results and doing too much of it can even be detrimental. Bodybuilding – this will greatly improve your hormonal environment and increase your muscle mass, which will help you lose weight in the long run. Interval Training – doing high-intensity exercises is an excellent form of cardio that improves your metabolism and increases your growth hormone levels. Low intensity – be active and do a low-intensity exercise, as walking is a great idea. The human body has been designed to move, not to sit on a chair all day.
In summary: Good physical exercises improve your hormonal environment, increase your muscle mass and make you feel good.
You consume too many sweeteners
Even though some sweeteners do not have calories, they can affect your appetite. Several studies have shown that artificial sweeteners can affect appetite, either negatively or positively, and in some cases imply that people consume more calories overall. In addition, the consumption of artificial sweeteners is associated with long-term weight gain. It probably depends on the individual, but if you consume a lot of sweeteners and you do not lose weight, then you can try to remove them from your diet.
In summary: Even though they are calorie-free, artificial sweeteners can affect our appetite, leading in some cases to a net increase in overall calories.
You have medical constraints
Some medications are known to stimulate weight gain. If you look at the list of side effects of the medications you are taking and you see “weight gain” on the list – then make an appointment with your doctor. Maybe there is another medicine that does not lead to weight gain. If you do everything right and still do not get results, then maybe you have a latent medical problem. Many hormonal disorders can cause weight loss problems, especially hypothyroidism. In this case, make an appointment with your doctor. Tell him that you have problems losing weight and that you want to exclude all medical problems.
In summary: Some medical problems and medications can cause weight problems. Consult a doctor to discuss possible choices.
You have been in too many calories for too long
I do not think it’s a good idea to be in a calorie deficit for too long. The leanest people on earth (people who do bodybuilding and top models) never do it. They make “catch” and “deficit” cycles. If you have a caloric deficit for several months (or years), in the end, your metabolic rate may slow down. If you have been on a diet for a long time, then a two-month period of trying to “maintain” and gain some muscle, maybe what you need is to start over. Of course, that does not mean eating bad foods, a little more good food. After these two months are over, you can start a “diet” again.