Top Reasons Why You Are Not Losing Weight On A Low-Carb Diet

weight loss

I’m tired of being fat, and I’m tired of being tired. I need to lose weight to be healthy, but no matter what diet I try, nothing seems to work.

I’ve always tried to be conscious about how much I eat and how often. But it’s never enough and every other day- my body just decides it wants to overeat. Desperate and at my wits end, I made a drastic decision to start a low-carb diet.

After the first few weeks, I noticed that the pounds were coming off. The weight loss wasn’t spectacular or anything — in fact, I was losing about 3 lbs a week- but it was something! When the pounds started coming off more rapidly than ever before, I knew there was something different this time around.

Ditch carbs and give your body what it really needs- quality protein!

Low-carb diets are pretty popular for losing weight. During a low-carb diet, the overall carb content of the diet is reduced while fat and protein intake is increased. A low-carb meal plan typically emphasizes vegetables, fruit, lean protein, healthy fats, and no added sugar. Refined grains, starch, sugar, and processed foods are also restricted. 

However, you might sometimes feel that the weight loss is not as expected despite doing everything right, leaving you incredibly frustrated. Let us discuss some top reasons for not losing weight on a low-carb diet.

  1. Calorie intake is still high: Weight loss will remain a challenge if a healthy calorie deficit is not created. You might feel that you are eating less, but the overall intake may still be higher than the requirement. It is better to determine your daily calorie need using a calculator, create a deficit, and plan the meals accordingly. 
  2. Not eating nutritious food: For a healthy weight loss, food choices matter a lot. One must focus on whole foods, green leafy vegetables, lean meat, nuts, and seeds. A protein-rich diet will also provide satiety, making you feel full for longer, as carb reduction might cause frequent hunger pangs.
  3. Inadequate sleep: Sleep is critically important for good health. Lack of sleep can alter appetite hormones’ balance and increase the craving for foods high in fats and sugar.
  4. High-stress levels: Elevated stress levels increase cortisol – the stress hormone levels in the body, increasing feelings of hunger and urges for unhealthy foods. 
  5. Not exercising effectively: Exercise is vital for a healthy weight loss journey. It helps boost metabolism, relieves stress, and prevents muscle loss. You can consult a fitness expert for a customized workout plan as per your body type and fitness goal.
  6. Presence of any medical condition: Some hormonal conditions like hypothyroidism and PCOD affect our metabolic rate and increase our tendency to gain weight. If you suffer from such disorders, it is advisable to maintain consistency in your diet and exercise, and you will start seeing the results after a few weeks.
  7. Medications may cause weight gain: Medications like anti-depressants have weight gain potential when taken longer. If you are unsure whether you are unable to lose weight because of any medicine, it is safe to seek medical advice.
  8. Alcohol intake: Many alcoholic drinks, like wine and beer, are high in carbohydrates. Drinking alcohol is an easy way to increase calorie intake without providing any nutrition to the body. In addition, it may also negatively change the way your body burns fat.
  9. Excess intake of healthy fats: It is good to include healthy fats like nuts, seeds, avocado, and nut butter in the weight loss diet, but one must not overeat them. Surplus intake of such foods might increase the total number of calories more than expected, preventing weight loss.
  10. Unrealistic goals: It is important to be realistic with your expectations, as expecting an overnight miracle can only lead to disappointment. Weight-loss outcomes vary from person to person, depending upon various factors. One must aim to lose 0.5-1 kg per week.

To sum up, the weight loss journey of every individual is different. With some minor adjustments, one can work toward the weight loss goals. Eating a well-balanced diet with an active lifestyle is the key. But if you are still unable to lose weight, consider speaking to a doctor or nutritionist.

Why am I not losing weight on my low-carb diet?

You’re eating too many calories

One of the main reasons low carb and ketogenic diets lead to weight loss is that they reduce appetite and make you eat fewer overall calories without trying. If you’re not losing weight despite following the diet, try reducing the number of calories you eat in a day.

Why am I not losing weight on low carb and intermittent fasting?

Usually, when a person does not lose weight on the keto diet, it is because they have not achieved ketosis. The most common reason for not getting into ketosis is not cutting back enough on carbs. According to a 2019 article on the ketogenic diet, carbohydrates should represent only 5–10% of a person’s calorie intake.

Why do I keep gaining weight on a low-carb diet?

You’re Still Eating Too Many Carbs

And even if you’re cutting out “carby” things like bread and pasta, your carb count may still be too high for your body to reach ketosis (you have to stay under about 50 grams of carbs per day). For instance, apples and bananas are the highest carb fruit

What are the reasons for not reducing weight?

Reasons You’re Not Losing Weight
Your Sleep Schedule Is Off. 1/14. …
You Don’t Drink Enough Water. 2/14. …
You Wait Too Long to Eat. 3/14. …
You Eat Out Too Often. 4/14. …
You Sit All Day. 5/14. …
You Reward Workouts With Food. 6/14. …
You Overdo the Alcohol. 7/14. …
Stress Gives You Snack Attacks. 8/14.

How can I speed up weight loss on a low-carb diet?

To achieve effective weight loss on a low-carb diet, you’ll need to:
Keep carbohydrate intake low.
Protein intake moderate.
Fat intake high.
Avoid snacking.
Exercise regularly.

Can eating too few carbs cause weight gain?

There are few things worse than going on a diet and seeing your weight actually increase. Unfortunately, this can be the case for low-carb dieters because your body is reacting to this decreased carbohydrate intake by trying to product its own usable glucose from protein or fat.

Can you be in ketosis and not be losing weight?

If you’re in ketosis but not losing weight, it could be that you’re eating more than your body can burn. Fat has twice the number of calories per gram than protein or carbs do.

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