Low-carb diets that people always want to lose weight also spread to learn and practice to lose weight without affecting health and still full of energy.
But there are many cases where using this diet causes weight gain, and most others have different speed of weight loss.
First, we need to assert that this is completely normal because our body is different from the diet; other factors affect this weight loss process.
However, have you ever lost weight without success when eating low-carb or not?
This article will help you solve all the problems you are having!
If you are having problems with your weight despite persistence on the low-carb regime, you probably have one of the following causes.
Therefore, do not attempt in despair anymore because all the mistakes you often make are listed below. Never lose faith in low-carbs! Now BellyFatZone invites you to refer to this article together!
The most common causes of weight loss when eating low-carbs
Low-carb diets are very effective. It is a scientifically proven fact.
However, like any other diet, people sometimes will not lose weight before reaching their desired weight.
Read more: Challenge Low Carb Diet Lose Belly Fat a Week You Should Know.
Eat too many calories.
No matter how monumental it is, calories are the deciding factor.
One of the main reasons low-carb and keto diets are effective is that they help reduce cravings and help people eat fewer calories without too much effort.
If you're not losing weight, but doing everything right, try calculating your daily calorie intake. Usually, every day reduces about 500kcal through diet and exercise; you will lose about 0.5 kg/week.
There is no clear purpose.
Just like in the wrong article, when losing weight, losing weight takes time.
It is a marathon, not a sprint. Losing 0.5-1 kg/week is a realistic goal. Some people will decrease faster, while others will decrease more slowly.
You are low-carb too long.
It is never a good idea if you lose calories for too long. Even professional bodybuilders never do that.
They alternate between the two processes: flushing and tightening. If you stay low carb for too long, months, or years, your body's metabolism will slow down.
Read more: Slowly Digestible Starch Foods List
You are losing fat but not realizing it.
Losing weight is not a straight-line process. If you weigh every day, there will certainly be days of weight reduction and other days of weight gain.
This does not mean that the following diet is ineffective, as long as your weight loss continues to progress.
Many people often lose a lot of weight during the first week of low-carbs, but most often, the weight is from water.
After this early stage, the weight will start to slow down a lot. Of course, losing weight is not the same as not being as good as losing fat. If you're new to weight training, you'll both gain muscle and lose fat.
To continue losing fat, use another tool instead of your weight! Use your waistline and check your body fat for each month.
Also, take some photos. Jot down how your clothes fit your body.
If you look slimmer and your clothes are more spacious, you're definitely losing fat, regardless of what the scale says.
View more: Can lose fat and gain muscle at the same time.
Do not cut down on carbs.
Some people are more sensitive to carbs than others. If you are low-carb and your weight is starting to rise and fall, you may want to cut more carbs already.
In this case, eat less than 50g carbs/day.
When you eat less than 50g of carbs/day, you will have to eliminate most fruits from your regular diet, even though you can eat a bit of berry every day.
If this still doesn't work, temporarily cut the daily amount of carbs to less than 20g. After that, focus on eating protein, good fats, and green leafy vegetables.
View more: Top Best Multivitamin Bodybuilding For Men and Women
You are under too much stress.
Unfortunately, it is never enough to focus on healthy eating and exercise.
You need to make sure your body is functioning optimally and that the hormones in your body remain stable.
Excessive stress during the day leaves the body in a “fighting or dying” state – with increased stress hormones like cortisol.
Cortisol hormone content to gain weight will make you prone to continuous hunger and always crave snacks.
If you want to reduce stress, try meditating, going to the gym, and taking deep breaths. Read more, listen to music more instead of holding the phone all day.
View more: Best Sleeping Position to Reduce Belly Fat
Do not eat nutritious food.
The low carbs diet does not simply reduce the number of carbs absorbed each day. You must replace these carbs with nutritious foods.
Throw away all processed low-carbs, like Atkins, because they are not ‘real' food and are not healthy.
Focus on meat, fish, eggs, greens, and high-fat foods if you want to lose weight.
Besides, small meals with paleo cookies and pastries may cause problems, although they are made with nutritionally healthy ingredients.
These dishes should only appear at some parties, not what we eat every day.
Besides, you need to pay attention to eat enough fat content every day. If you try to cut back on carbs and fat simultaneously, you will feel starving, and everything will be bad.
If your diet doesn't have anything else, except for protein, that's a bad idea.
A low-carb, high-fat, and moderate protein diet is the way to go if you want to go into the keto stage – the perfect hormone environment to burn body fat.
View more: Food pyramid for gaining weight
You eat too much dry seed.
Dried nuts are delicious and nutritious foods. They also contain very high-fat content.
For example, about 70% of the calories in almonds come from fat. However, these dried fruits become too easy to overeat.
The chewing sound and dense energy content will make you feel like eating many nuts without feeling full at all.
If you snack on dry nuts every day, chances are you'll have plenty of those extra calories.
Not getting enough sleep.
Sleep is essential for health, and studies have shown that lack of sleep causes weight gain and obesity.
Lack of sleep can make you feel more hungry. Besides, it also makes you tired and lacks the motivation to exercise, and you no longer want to eat healthily.
Sleep is one of the important pillars of maintaining health. If you do everything right but still cannot get enough sleep, you will not achieve the results you expect.
If you have a sleep disorder, seek medical attention immediately. Usually very easy to treat.
Here are some tips to help you improve your sleep:
- Avoid caffeinated beverages after 2 pm.
- Sleep in a completely dark space
- Avoid alcoholic beverages and exercise too much before going to bed.
- Relax before bed, like reading a book or listening to music …
- Try to go to bed on time every night.
View more: The best sleeping position to reduce belly fat
Eat too much dairy food.
Another low-carb food that can cause problems for some people is a dairy product.
Some dairy products, although low in carbs, still contain high levels of protein.
Like carbs, protein can increase insulin levels, which can store energy.
The amino acid content of milk proteins causes very high insulin levels. Indeed, protein from milk can increase insulin levels as high as white bread.
You may even feel that eating dairy products is okay, but eating too often and increasing insulin levels can be detrimental to regulating your metabolic rate. Out to fully gain the benefits of low carbs.
In this case, avoid fresh milk and cut back on cheese, yogurt, and ice cream. Avocado is perfect because it contains very little protein and lactose. Therefore, it will not increase the insulin content.
Not practicing properly (or not at all)
It would help if you did not exercise only to burn calories. The calories burned during a workout are usually unimportant and can easily be broken down by eating a little more food at the next meal.
However, exercise also plays an important role in both physical and mental health.
Exercise also helps with weight loss by improving metabolism, increasing muscle mass, and helping you look better. However, it is important to choose the right exercise type.
- Weight training: This is a way to improve hormones and increase muscle mass. This helps you lose weight in the long run. You can click right on the article about the gym lessons to lose weight in 1 week!
- HIIT: This is a form of cardio training that boosts your metabolism and increases growth hormone.
- Low Intensity: It is good to do low-intensity exercises like walking.
Eating too much ‘healthy' sugar.
If you're following a low carb or keto diet, ‘healthy' sugars like coconut or cane sugar may not be as good for other sugars.
They are rich in carbs and can prevent the body from adapting to the diet. This is the same as using honey …
No-calorie sweeteners are great for most people, but you may want to limit them if you're having problems losing weight.
Besides, they often contain digestible carbs, such as fillers!
Being ill / treating a disease
Certain medications or treatments can cause weight gain.
If you look at the list of side effects you are taking and see the weight gain effect on this list, you should see your doctor! There may be another drug, but not weight gain.
If you do everything right and nothing works, you're probably having a medication problem.
Many hormonal disorders can cause weight loss problems. At that time, the best way is to see a treating doctor immediately!
Eat and drink throughout the day.
There are always many mysteries surrounding people who always eat small meals throughout the day. This has been thoroughly researched.
No benefits were found in eating small meals more often.
It is perfectly normal for people to eat small meals every day and sometimes not for a fairly long period.
Cheating too often
For some people who can control themselves, cheat meals (relaxed meals) or cheating days are very normal.
For people, especially those who tend to be addicted to food, cheat meals will often do more harm than good.
If you cheat too often, even with small meals or throughout the day you don't eat anything except junk food, it will all ruin your efforts.
1-2 cheats per week or 1-day cheat is too much. If you can't control yourself before unhealthy foods, you're probably addicted to eating.
In this case, eliminating junk foods from your life is the safest and most natural way to lose weight.
So you already know why weight loss doesn't work with low-carbs. The important thing is to follow a low-carb diet and exercise right to succeed in losing weight!
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Hopefully, the information above has helped you gain some more knowledge about “why am I not losing weight on low carb diet” and bringing some small value to you. Please share this article if you feel it is useful. Thanks!