There is a popular belief in the health community that a low-carb diet will accelerate weight loss. In fact, most of the low-carb diets out there such as Paleo, Atkins and Keto are highly favoured by those looking to burn fat and build muscles. Although you might lose weight with low-carb diets, these might prove temporary as its a common problem most dieters tend to face after some point. Whether you’re hitting a plateau or simply not limiting enough carbs in your diet, there are many reasons that you might not be losing weight from a low-carb diet.
Reasons Why You’re Not Losing Weight From A Low-Carb Diet
Nuts contain healthy fats and most varieties are actually low in carbs, but these nutrient-dense fruits are extremely high in calories. Unfortunately, these “healthy” snacks can easily contribute to weight gain as they are usually over-consumed. Hence, it’s very important that you keep track of how many nuts you are consuming. It is also helpful to note that some varieties are much lower in calories compared to others. For instance, the nuts with the lowest calories are almonds followed by cashews and pistachios. Steer clear of nuts that have been roasted (when nuts are packaged and sold as roasted it could mean that they were heated in hydrogenated or omega-6 unhealthy fats), salted or seasoned as these would contain more calories and fats. It is best to eat them either raw or dry roasted. This way you are consuming nuts that are not treated to high temperatures, which can destroy nutrients.
Interestingly enough, dairy products such as cheese, milk, cream, yogurt might be rich in protein, but when we consume them, they convert into glucose via a process called gluconeogenesis, a metabolic pathway. When such dairy products can cause a spike in insulin levels and for a prolonged period of time it can cause your body to be insulin resistant and at the same time, the glucose molecules remain in the blood without being used up. This will inadvertently impede your weight loss and health goals. However, there’s a way to avoid this problem. Balancing your total protein intake from both dairy and non-dairy sources will go a long way to help you avoid exceeding your caloric intake, so choose your foods wisely.
Fruits may seem like the best kinds of food to reach for when on a diet. To a large extent, this is true, especially if you are replacing high-fat, high-salt junk foods with some fresh fruits. However, eating too many fruits or even consuming the wrong kind of fruits over a prolonged period of time can instead lead to weight gain. As you are already aware, fruits are high in sugar, this is especially true for fruits such as watermelon, mango and grapes. These types of fruits contain a high Glycemic Index (GI), which can cause a spike in the blood sugar. It is advised that if you are eating fruits, or substituting them with unhealthy snacks, that you should eat them in moderation. Another way to avoid a massive spike in your blood sugar would be to reach for low-GI fruits including kiwi, orange, apple, grapefruit, strawberry and blueberry when adopting a low-carb diet. Berries are low in calories and they are packed with antioxidants and nutrients that are beneficial for the health in more ways than one.
Avoid A Sedentary Lifestyle
Solely going on a low-carb diet without exercising or moving around much will not aid in weight loss, in fact, it might just set you back. Studies have shown that leading an inactive or sedentary lifestyle for prolonged periods of time anywhere, even at home, can cause the body to accumulate flab and increase the risk of certain chronic and health conditions, some of which include heart disease, diabetes, cancer and high blood pressure. It is best to move around your space every hour or so to keep your metabolic rate active, and in turn, this will help you keep the extra weight off. Schedule more time for exercise throughout the week, the more you train, the more likely you will stick to your exercise regime and the closer you will get to attaining your ideal weight and fitness goals.
Cheat days are great for resetting the metabolic rate and for satisfying cravings. However, many dieters make the mistake of having too many cheat days. To avoid cheating too much on your diet, it might be helpful to have a food journal or a food tracker app to record your daily intake. It might seem like an unnecessary step, but the amount of food you consciously or unconsciously consume throughout the day might come as a surprise to you. As a rule of thumb, your daily meals should not exceed your daily caloric intake.
On A Side Note
Besides following the tips above, ensure that your diet stays close to whole foods as possible. This means consuming more eggs, meat and vegetables to meet your daily nutritional requirement as opposed to eating processed, low-carb foods or snacks such as muesli bars and the like. Remember that most processed foods actually contain more additives, sugar and salt than whole foods. These kinds of foods, although low in carbs, will not provide you with the nutrition you need.