Experiencing no weight loss on the low carb diet can be frustrating…..
You have read everything, and even joined some social media groups to support your journey – however you are not losing as much weight as the rest of your peers (or even worse, you are not losing weight at all). I have experience with this problem. Fortunately for me, not losing weight on a low carb diet did not last long because I realized what I was doing wrong…..
In this post...
5 Reasons you see no weight loss on the low carb diet
Wondering why low carb diets fail? A low carb diet not working is something that one can fix by making a few changes to the diet routine.
Lack Of Information & Poor planning
Lifestyle changes require proper planning and mental preparedness. Switching to a low carb lifestyle is no different. The first step should be absorbing as much information as possible:
- Write down your weight loss and health goals
- Understand how your chosen low carb diet works
- Study the lists of acceptable foods
- Clear your kitchen of the forbidden foods
- Find a community of like-minded individuals
Lack of fiber
There is a tendency among low carb dieters to turn the diet into a meat diet, including little or no veggies in most meals.
Vegetables and fruits help one to up their fiber intake, therefore improving the gut health and weight loss.
Bulk up on the green leafy vegetables and low carb fruits like strawberries for a more balanced plate.
These are also sources of carbs for your low carb diet, and they may prevent constipation (a common side effect of the low carb diet).
While they cannot substitute a whole food diet, one can supplement their fiber intake to help boost things along. Your colon will also thank you for it.
Insufficient fat in your diet
A low carb diet may not be working due to insufficient fat that one consumes. More often than not, we make the mistake of taking protein in excess.
Fat, not protein, should be the food group that keeps one full for longer. Avoiding fat is normal as it has been receiving bad for coverage as the unhealthy food group.
Relying on low carb packaged foods
Most folk who complain about no weight loss on the low carb diet tend to eat more packaged foods. These low carb, convenience foods are meant to be treats. A healthy low carb diet must rely heavily on whole and natural foods.
The so-called low carb and sugar-free slab of chocolate may contain no less than 15g of carbs. At 25g of carbs per day, having chocolate leaves you with only 10g of carbs for the day. The idea is to get these from whole and nutritious food. If one sticks to the lifestyle with discipline, cravings for these boxed foods should not be a problem at all.
Alcohol consumption could be the reason you see no weight loss on the low carb diet
I am not much of a drinker, but some people do struggle to abstain from alcohol for prolonged periods of time. Excess alcohol consumption will strain one’s liver health and due to its high-calorie content, will slow down weight loss.
Red wine (dry) is preferable for it is rich in antioxidants. Excessive drinking of the wine will just be as bad as taking any other alcohol beverage, though. The idea of a low carb lifestyle is to rely on real and whole foods for nutrition.
These are the common mistakes that often lead to no weight loss on the low carb diet. In most instances, one needs to introduce small changes and their low carb lifestyle will be back on track!