Wit h the ketogenic diet plan taking the world by a storm, more and more people are inclining towards low carb weight loss methods. But, are you wondering about the reasons you are not losing weight on a low carb diet as well? Possibly confused and demotivated, right?
There could be a number of reasons as to why your efforts are not bringing in the results that you wish to see.
In this article, we are going to be discussing about the possible reasons of your lack of weight loss results even on a low carb diet.
1. You just don’t realize it
Often times it happens that you are consistently losing weight but you don’t necessarily understand that. Many people have this notion that weight loss is linear, when in reality, it isn’t.
There will be days when you weigh yourself on a scale and you will weigh loss and some days when you will weigh more.
This doesn’t mean that your diet isn’t working out, quite the contrary actually. There are several people who lose weight right off the bat in their first week itself and that is mainly the water weight.
If you are just relying on the scale to gauge the progress of the weight loss, don’t do that. Rely on other means like that of the measuring tape to have a wholesome idea of whether or not you are actually losing weight or not.
2. You Don’t Have Realistic Goals
It is common human nature to want to lose weight quickly and easily but that is something that doesn’t happen.
If you are thinking now losing weight on low carb diet is going to be something easy and right off the bat, you are completely mistaken, that is not how it works.
Along with diet, it is important to practice an active lifestyle which is what helps you shed off those excess pounds from your body. Not just that, losing weight on a gradual note is also quite healthy for you and won’t exert any kind of negative implications on the body.
Set realistic goals and work hard to achieve successful weight loss results altogether.
3. You’re Probably not in Ketosis
When one mentions low carb weight loss, the very first thing that does pop up in everyone’s mind now is the Ketogenic Diet. In order for you to start getting the results from the diet plan, it is important for your body to be in the active state of ketosis.
Ketosis (R) (R) is the state in which your body starts burning the fat down to produce energy because of the lack of carbohydrates in the body. This is when you start losing the excess fat from your body.
People on a low carb diet or even a no-carb diet tend to always come up with reasons you are not losing weight on low carb diet but fail to understand that the main reason could be the fact that their body is still not in the ketosis phase. This is quite common to happen and that’s where you need to check your levels of carb consumption very closely.
4. You are Not Cutting Back Enough Carbs
Carbohydrate sensitivity is an actual thing when you start to lose weight with a low carb diet in the initial days by cutting down a certain amount but the same plateaus down to a constant when you consistently start to try losing more weight.
If you are witnessing no abrupt low carb diet results, it might be because you are not cutting back enough carbs from your diet. It is not mandatory that the amount of carbs will be constant for everyone. It might require you to cut down less carbs to lose weight while some might require to cut down more carbs to lose more weight.
5. Stress is Taking Down the Bar
Many have this notion that weight loss is only dependent on the diets and the successive exercises you do. While that is most definitely true, it is not always the case.
In order to promote effective and successful low carb weight loss, it is mandatory for one to take down their stress levels. Irrespective of any efforts you put in, if your hormonal levels in the body are not in sync, chances are that nothing will span out correctly. Above all, it also witnessed that stress keeps the body at a constant fight or flight mode which is the last thing you want if you want to induce successful weight loss.
Not just that, study (R) has even shown that a consistent rise in the levels of cortisol in the body tends to make you eat a lot unhealthier than you normally would.
6. Nuts could be the culprit
Nuts are nice and healthy and are loaded with essential omega-3 fatty acids and other necessary nutrients. But, do you realize where we go nuts over nuts? Probably not, because that is often one of the reasons you are not losing weight on low car diet.
As healthy and nutritious the nuts are, they are also loaded with a lot of calories which can end up making you gain weight than promoting weight loss.
This is the reason why it is necessary to not go ham with the nuts and be cautious of the amount you are consuming because that could be one of the reasons why you are not losing weight.
7. You’re Under-Eating
Losing weight doesn’t mean you have to starve yourself to death. Undereating is often one of the primary reasons you are not losing weight on a low carb diet.
When you eat less, the body tends to think it is in the starvation mode and ends up slowing down the rate of metabolism and the other body functions. When the rate of metabolism is hindered, it directly affects the weight loss results.
If you think you are going to lose weight faster by eating less, you are in the wrong.
8. Your sleep cycle is not okay
Much like how proper diet plays a key role in the overall weight loss, your sleep cycle plays a crucial part in the weight loss process as well.
Even studies (R) (R) have shown a correlation between lack of sleep and obesity. The main reason behind the same is because of the fact that lack of sleep makes up feel hungry which is what ends up making us overeat and thus the weight gain.
If you want good and healthy low carb diet results, it is necessary that you have a healthy sleeping schedule, at least 7-9 hours every single day.
9. You are not being thoughtful about diet
When it comes to cutting down carbohydrates from the diet, it is important to ensure that you are aware of what you are putting into your body instead.
You just can’t expect everything to be smooth if you simply cut down the carbs and don’t replace the same with healthy and nutritious options instead.
If you need to lose weight, stick to healthy meal plans including healthy fats and proteins that will combat the lack of carbs in the body.
Don’t just cut out one major food source completely only to not compensate for the same.
10. You are consuming too much dairy
Yet another one of the reason you are not losing weight on low carb diet is because of the dairy. This is one of the primary reasons why you might not be losing weight like you are expecting to.
Dairy has the capacity to peek up the insulin levels in the body which is often times one of the primary reasons behind the tendency of weight gain and obesity.
Gluconeogenesis (R), otherwise the process involved in the formation of glucose molecules from the non-glucogenic compounds in the body is the main reason why the dairy you are consuming is preventing you from losing weight.
Often times, the proteins from the dairy you are consuming end up getting converted to glycogen which is what ends up causing a sudden rushed increase in the levels of insulin.
If you are not losing weight on low carb diet, chances are that the dairy you are consuming is undergoing the process of gluconeogenesis (R) to form more “carbs” in the body which is preventing the burning of the fat molecules.
11. Exercise is not making an entrance
Exercise and diet do go together. If you are here wondering that only maintaining a healthy diet will end up being the key to your weight loss results, that is definitely not going to happen.
It is not about how much you are exercising that makes the difference; it is about the ways you are doing them and the kind of efforts you are putting in that end up making the difference.
When it does come down to losing weight in an unprecedented rate by unhealthy means, the end results will always come down to one thing, lack of weight loss and deteriorating health.
Opt for exercises that are aligned for your body type (R) and that will help in not just boosting the outer physical appearance and health but will eventually impact the overall metabolism of the body which is what will end up contributing to the healthy weight loss.
12. Excess fruits maybe?
Even the consumption of excess fruits is not good for your weight loss results. If you are here wondering that just depending on fruits will get you by, you are mistaken.
Fruits, even though they are healthy and nutritious, still do contain quite a hefty amount of natural sugars in them which is not good for the overall body.
Sugars, be it in any form, is a big contributor to the weight gain that we encounter. The best way to cut down on the excess the sugar is by limiting the amount of fruit you are consuming too.
When it comes down to the reasons you are not losing weight on low carb diet, the possibilities are rather endless. If you are here wondering what you are doing wrong, there could be a number of things. So, for effective weight loss, it is necessary that you abide by some of the rules mentioned above.