Discover why this popular diet may be failing you, and what to do about it!
Unless you live in a cave, you’ve heard of and probably even tried a low carb diet or two. While some people achieve rapid results with the pounds practically falling off of them, others are not so lucky.
Have you had troubles losing weight by reducing your carb intake and didn’t see the results you expected? You’re not alone. It turns out there may be a variety of factors that can hinder your efforts, keeping the love handles firmly in place.
Below are 8 reasons why you may not be losing weight on a low carb diet. Read on to see if any connect with you!
- If you’re watching the scale, it may be misleading you. Sometimes after the first week on a low carb diet – where you typically lose water weight – the actual fat loss becomes a slower process. Especially if you’re working out and gaining muscle. Best advice: ditch the scale and focus on how you’re feeling and how your clothes are fitting.
- You may be eating too many carbs still! Some people have slower metabolisms and can only lose weight if they drop their carb count to below 50 grams per day, others may be 20 grams. Play with your carb intake and lower it to see if you can bust through the plateau.
- Stress can play a major factor as it causes your hormones to spike, which increases your hunger and cravings, while storing more fat around your waist. If you find you experience high levels of stress, try doing something relaxing for a few minutes a day, such as yoga, meditation, or a walk outside. And remember to get a good night’s sleep!
- Maybe you’re cutting carbs but the majority of food that you eat comes from packages and boxes. Although low carb cars and other products may help keep your carb count lower, they are not the best options to choose all day long as your body is still thriving for fresh foods like meat, fish, eggs, and vegetables.
- Are nuts your go-to for filling the hunger void? Nuts can be mega-high in calories which can cause you to consume hundreds of extra calories for only a few small handfuls. Monitor and measure your nut intake to help keep your calories under control.
- Too much dairy is another one that can hinder weight loss efforts as it contains an insulin-spiking amino acid, and insulin spikes are known for adding excess body fat.
- You’re not exercising the right way, or maybe not at all. Exercise is excellent for burning calories and building lean fat-burning muscle, but if you’re not doing any or are possibly over-training, your body will simply hold onto the weight. To spike your metabolism and start shedding pounds, take up interval training combined with resistance training.
- Sometimes, if you suffer from a medical condition, the medication may be slowing your progress. Some medications are also known to cause weight gain! If you fall into this category, it may be worthwhile to speak with your health care practitioner about your concerns.
Do Low Carb the Right Way
Eliminate: soda pop, fruit juice, flavoured drinks, energy drinks, sweets, baked goods, cereals, sugar and flour-based products (bread, pasta, etc.), potatoes, rice, any diet and/or low-fat products.
Consume: meats, fish, poultry, vegetables, cheese, cream, full-fat milk, nuts and seeds, eggs, berries, butter, olive and coconut oils.
Occasionally enjoy: red wine, dark chocolate, low-carb baking.
You don’t have to change from your regular diet to a low-carb one overnight. Take your time working into it. For each meal, see how you can simply cut back on some carbs, or swap out a carb choice for a protein or healthy fat choice. You’ll feel fuller longer and your cravings for sweets will diminish.