You’ve been trying to lose weight for a while now, with no luck.
There are many reasons why this might be the case: you have a slow metabolism, you overeat in secret or your diet is not very healthy. As it turns out, there could also be a much simpler explanation for why you haven’t lost any weight on a low-carbohydrate diet: because you just can’t seem to stick to one! In fact, research has revealed that people who go from low-carb diets back to high-carb diets don’t lose any weight at all… and they gain even more than those who never went on the diet in the first place! Whether it’s due to cravings or because you find it difficult to restrict your diet, in this article we explore the top 15 reasons why you aren’t losing weight on a low-carb diet. Some of these factors will be easier to resolve than others, but all can be overcome if you really want to achieve the results that you desire.
1. You Aren’t Checking Your Carb Intake
One of the main reasons why people don’t lose weight on a low-carbohydrate diet is because they are not actually following one. That means that you eat very few carbs, but you are still taking in an excessive amount of them! Experts estimate that people should be eating between 20 and 50 grams of carbohydrates per day in order to see results. If you are not keeping track of your intake, it can be very easy to exceed this amount without realizing it.
2. You Are Eating Too Many Hidden Carbs
On the other hand, some people think that they are following a low-carbohydrate diet when they are actually eating a lot of hidden carbs. A lot of processed foods and fitness supplements contain very high amounts of sugar alcohols, which the body turns into glucose in order to absorb them. This can cause your blood sugar levels to spike and make you feel hungry even when you don’t need to be!
3. You Are Losing Fat, But Not Weight
It is possible to lose a significant amount of body fat while still maintaining your weight. This might be because the weight that you are losing is from water or glycogen, not from actual fat stores. As a result, even though you may look slimmer and people may notice the changes, the numbers on your bathroom scales will stay put.
4. You Are Under-Reporting How Much You Are Eating
Even if you do have a handle on your carbohydrate intake, it is still possible that you are not losing weight because you are under-reporting how much you eat. There is a phenomenon called ‘food addiction’ which means that people who try to restrict their diets often have a hard time sticking to their food plans. As a result, it is quite common for them to lie about what they are eating or simply forget about how much they have eaten altogether.
5. You Are Not Exercising
Losing weight requires you to burn more calories than you consume! This means that if your diet stays the same but you start to exercise, you will lose weight. Unfortunately, many people wrongly believe that they can just diet without any additional effort and see results.
6. You Aren’t Eating Enough Protein
In order to lose weight on a low-carbohydrate diet, it is important that you are eating enough protein. Protein helps to reduce your appetite and fight fatigue, both of which can contribute to overeating. You should be eating 60-100 grams of protein every day.
7. Your Diet Is Too Low In Calories
It is possible to lose weight on a low-carbohydrate diet by restricting your calorie intake too much. However, this actually puts you at risk for a number of health problems and can actually cause you to gain weight in the long run.
8. You’re Eating Too Many Processed Foods
Processed foods are often high in sugar, unhealthy fats and salt. All of these ingredients can sabotage your weight loss goals, even if you are following a low-carbohydrate diet.
9. You’re Eating Too Many Carbs from Healthy Foods
It is also possible to sabotage your weight loss goals by eating too many healthy carbs. This happens when people think that they can eat as many vegetables or fruits as they want and still lose weight. While it is certainly important to include these foods in your diet, you should still be monitoring how much you are eating.
10. You’re Not Sleeping Enough
Sleep deprivation actually causes a rise in blood sugar levels and a decrease in your body’s ability to use insulin efficiently. This makes it easier for your body to store extra calories as weight, thus sabotaging your weight loss goals!
11. You’re Taking Too Many Diet Supplements
Diet pills and supplements may ‘help’ your weight loss goals, but they can also sabotage them because you actually start to rely on them to lose weight. If you suddenly stop taking the supplements without making other changes, your body will notice the change in its routine and you may actually gain weight.
12. You’re Not Eating Enough Fiber
Eating a lot of fiber can help to fill you up and keep your blood sugar levels stable. If you don’t eat enough fiber, you run the risk of overeating and sabotaging your weight loss goals.
13. You Are Taking Too Many Diet Drugs
Diet drugs can sometimes help with weight loss, but if you take too many of them or you take the wrong ones, they can actually sabotage your overall results.
14. You Have a Medical Condition That Is Hampering Your Weight Loss
There are a number of medical conditions that can make it difficult for your body to burn fat, thus helping you to gain weight. If you think that your weight loss struggles may be caused by a medical condition, it is important that you talk to your doctor about how to manage it.
15. You Are Not Providing Your Body With Enough Nutrition
If you don’t eat enough calories of the right kinds of food, your body will not have the energy it needs to function properly. This can lead to a number of health problems, including difficulty losing weight.
If you are struggling to lose weight on a low-carbohydrate diet, it is important that you take a close look at your overall eating habits. By making small changes in your diet, you can help to avoid sabotaging your weight loss goals.
*This article is to be used for information purposes only. It is not intended in any way as a substitute for medical advice or treatment and should not be relied on as a diagnosis in any possible case. Please consult a doctor when starting any diet or exercise plan to make sure you are healthy enough for this.