Not Losing Weight Even If On Low-Carb Diet??? Here Is Why!!!!
Diets that are low-carbed are very effective in losing weight. But sometimes even when you are on this diet you can stop losing weight before you reach your goal.
There are reasons why this happens.
Here are 15 reasons why this happens:
- You don’t realize that you are actually losing weight
If you stand on a scale everyday, you will notice differences. Some days you can go up and some days the scale shows down. This doesn’t mean you aren’t losing weight, as long as the general number is going downwards.
When on low—carbing diet you usually lose weight the first week. This lost is mostly water weight. After that week the weight loss will go significantly down and slower. The losing weight is not the same as the losing fat. If you started to lift weight you might be gaining muscles while losing fat. The best way to know if you are losing weight and I mean fat, is to use a different scale measure ( not just the scale, it can give you false results). It is better to use a measuring tape so that you can measure the waist and you can measure the fat percentage every month. You can also take pictures of yourself so that you can see the difference. Other measure can be your clothes. If your clothes are starting to loose and you look thinner in your clothes then that means you are definitely losing weight. Instead of what your scale says.
- You are not lowering the level of carbohydrates you intake enough
Many people are more carb sensitive than others. When eating the low-carb food your weight should go down. If the weight is plateau even if you cut donw the carbs, you should start cutting the carbs down more maybe even 50 grams of carbs per day.
The carbs usually are found in many fruits. So if you decide to go under 50 carbs a day, you may need to eliminate most fruits from your diet. You can have berries in small amounts. The carbs can be lowered more if you need to lose weight more. You can even go down under 20 grams per day. But this should be just temporarly. You can eat proteins, healthy fats and leafy green vegetables. There is a site where you can creat an account named Fitday and you can measure how much carbs you are taking in a day.
But like I said, make sure this low-carbs are on temporarily basis.
- The stress is getting to you, and you are not losing weight
Not only that you should eat healthy but you should also exercise. And if you would like to function optimally during the weight lost period you should consider the hormonal environment and imbalance. If the level of the hormone cortisol are high, and this happens when you are stressed, then the body is in the state of “fight or flight”. The cortisol level can make you feel hunger and craving for unhealthy foods. There are some measures that you can take to lower the stress level and the level of cortisol, like meditation and deep breathing exercises. You can also spend your time more with your family and books, instead of internet social media and news.
- Real Food is not on your plate
When on the low-carb diet, you need to make sure that what ever you eat other then carbs should be healthy for the body. So don’t eat processed low-carb products like Atkins bars, because they are not good for your health and are not real food. You need to consume more meats, fish, eggs, vegetables and healthy fats that allow you to lose weight properly and still remain healthy.
There are many treats sold that are presented with no carbs, but know that that is not true. Some treats like paleo cookies and brownies are not as healthy as you think. You can eat them sometimes but not every day. When on low-carb diet you need to consume Fat. I know this sounds funny because you are trying to lose fat, but know that if you lose fat and carbs at the same time you will feel hungry and like crap. Don’t eat just proteins, the system need more to keep up. The best combination is to eat low-carb food, high-fat food and moderate protein food. This way the burned fat will increase and the hormonal level will be at its normal state.
- You eat too many nuts
The fat that is needed can be found in nuts. They are healthy. The almonds are very high in fat up to 70 % of calories are fat. But you can overeat on nuts very easily. While eating them you will not feel full because of their high energy density and the crunchiness, but be aware that they also contain calories. So you can eat nuts occasionally but not a lot of them and not every day. The weight you are trying to lose will not go down with this treats.
- The sleep is not enough
There were studies conducted that show the relations between lack of sleep and weight gain and obesity. You can feel hungry if you didn’t have enough sleep. You will also feel tired and not motivated to exercise and eat healthy food. You may be doing everything else right but you are not getting enough sleep. So if this is your routine then you may not get the needed results. You will not lose weight as you expected. There are some tips that you can use if you are not getting enough sleep.
Here are some of the tips to help you sleep better and more:
- After 2 pm don’t drink caffeine
- When sleeping make sure it is completely dark
- Few hours before sleep don’t consume alcohol and don’t do any physical exercises
- you can read before sleep
- go to bed at similar time every night.
- You are consuming too much dairy food
The dairy food is low on carbs and pretty high on proteins. So if you consume to many dairy products you may raise your insulin level and send the energy drives to storage. Due to the compounds of the amino acid compositions, the dairy products can easily rise the level of insulin. This is the same as the white bread can spike up the level of insulin. If you are one of those people who enjoy dairy products, you may slow down the metabolic adaptation that is needed for the low-carb diets to function and get the weight on the wanted level. So the best is to avoid milk, cut back on cheese, yogurt and cream. You can use butter because it is low on proteins and on lactose. The insulin level will not go up with butter.
- The exercise is not in your routine
As you know you should do exercise because of the physical and the mental health. If you are working out just to burn calories, then this means you are not working out properly. Because you can return the calories you lost from the next meal you take. You need to exercise correct and in the long run, so that you can improve the metabolic health, you can increase the muscle mass and you can make yourself feel great. If you are just using the treadmill and do cardio exercises you will not get the wanted results. It can maybe be contra effective.
Here is what you should combine to exercise properly and get what you want for your body and health:
Weight lifting– with these exercises you will improve the hormone level and increase the muscle mass, that in the long run will help you lose weight.
Interval training– you can train cardio but in high intensity intervals and this will improve the metabolism and raise the human growth hormone level.
Low intensity– we are made to move at all times, not sit in the chair. So it is good to do some low-intensity work like walking to get you moving and relax the body.
- Consuming too many sweeteners
There are studies conducted on the artificial sweeteners that show they can have an effect on the body, positive or negative, and they can make you eat more calories besides the fact that the artificial sweeteners have no calories at all. So if you look at the studies and you can see how the sweeteners can actually make you gain weight on the long run. Usually this rule applies to many people. So if you are not losing weight and you are eating sweetener, you may want to remove them from your regular diet regime.
- There is some medical problem
Some medications for treating certain diseases can make you gain weight. Look at the prescribed medications you are taking, and if on the label says “weight gain” then you should visit your doctor and discuss about substitution. If you are medically fine and you are doing everything right, but you are still not losing weight, then that might meen you have some underlying medical problem. Maybe some hormonal disorder like hypothyroidism can cause problems. So the best thing to do in this case, is to talk and consult your doctor, explaining that you are trying to lose weight but there might be something wrong, and you need them to help you find the cause of the problem.
- Eating always
The saying it more meals with small amounts throughout the day is actually a myth. There were studies conducted on this issue. The results were that no matter if you are eating less big meals or more small meals the weight lost will change. There is something called intermittent fasting where people eat between an 8 hour window each day and then make 24 hour fasts 1-2 a week. So this is also a possibility you can use to break a plateau.
- The cheating is frequent
You may cheat now and then and be fine, but don’t cheat to often. If you are prone to cheating for food you may not get the results you want. So even if you eat now and then or spend a day cheating you may ruin what you have accomplished so far. Try not to cheat on yourself, because the weight lost is for you and it is what you desire. So if you cheat 1-2 meals per week, or if you have one cheat per day , you can ruin what you want. There are many people that cannot control themselves around food. This is called food addiction. If you are one of these people that you will need to remove the junk foods from your life completely.
- Consuming too many calories
The best part when on low-carb diet is that it is effective and can make you eat less calories without even trying. So if you are doing everything righ and the weight is still there you might want to try counting the calories you consume for a while. You can use the free account on Fitday so that you track how many calories you have consumed. The goal is to lower the calories intake to 500 calories per day. And this theoretically will make you lose 1 pound every week. (it is theoretical and may not always work in the practice)
- The expectations should be realistic
The losing weight period is not a race, but a marathon. It takes time. So the realistic goal is to lose 1-2 pounds per week. Some people are losing weight faster than others, but bare in mind that not everyone can look like a fitness model. So the right way is to set the goals realistic and have healthy weight lost which maybe it is a little higher than what you have expected.
- The “cutting” process is too long
The calorie restriction should not take a very long time. The best way is to do the “bulking” and the “cutting” in intervals. The metabolic rate of your system may slow down if you are cutting back on calories for a long period of months or years. The best thing to do is to maintain a healthy lifestyle by having a period where you can gain some muscles and you have calorie food. But make sure during this period you eat healthy food instead of bad, junk food. This period should last up to two months. After that you can start the diet process again.
If you have any more things you would like to discuss you can leave a comment down below and maybe add something to this list that we haven’t discussed about.