Low carb diets work. This is a scientific fact.
Like any other diet, there are people who stop losing weight on the low-carbohydrate diet.
Here I share the 15 reasons why you do not lose weight on a low carbohydrate diet.
- You are not losing weight, you are losing fat
The scale is a good friend that helps you to have an idea of your state of health. Controlling your weight periodically with the scale also helps you keep a record of the variations of your weight and one of the advantages of using it is its accessibility and simplicity. But not the only way to monitor your weight.
Weight can change from day to day and very quickly, whether due to hormonal changes, exercise, stress, etc. The scale may go up or down and these quick changes do not mean that your eating plan is not working.
Remember that your body is made of water, fat, muscle, organs and bones and with an adequate diet plan your body should lose fat and build muscle. This means that even if you are losing fat, you can gain weight, especially if you are doing some type of exercise that is increasing your muscle mass.
So the next time you see that the scale goes up despite being on a diet, take into account other factors to check if you are losing fat, such as if your clothes are looser, or to measure the loss Of fat with more accuracy, uses a tape measure to keep a record of how many centimeters you lose of waist, hip, arms, etc.
- You are consuming too many carbohydrates
Carbohydrates are everywhere. They are in fruits, vegetables, whole grains, tubers, legumes, nuts, sugar, honey, corn syrup, sweets, cakes, breads, tortillas, sweets, etc. In addition there are different types of carbohydrates as well as different sources.
Simple carbohydrates are the ones that make you gain more weight and you find them in sugar, honey, corn syrup, sweets, cakes, white breads, sweets, etc. Complex carbohydrates are better for your body than simple ones because they help control cravings and regulate the sugar in your blood.
Fruits, vegetables, whole grains, tubers, legumes and nuts are excellent sources for your body to obtain complex carbohydrates that will help you carry your meal plan without you suffering from anxiety or cravings.
A normal diet contains 60% carbohydrates, and to follow a diet low in them, you should consume at least 50% of carbohydrates. Why? Because eating carbohydrates below that percentage can cause you physical discomfort, anxiety and lack of energy.
Of course this does not mean that this 50% of carbs in your diet will be based on sugary drinks and honey for example. Your choices should be strategic and focused on your ultimate goal, lower fat and have a better body aesthetics.
If you feel that your fat loss has stalled, you can eat a little less of carbohydrates, but always watch out that you do not feel bad and that your body responds well to low carbohydrates, and remember that your diet should always be accompanied by sources of high biological value protein and healthy fats.
- You are stressed all the time
In order for your body to lose weight, you need to be in balance. Your body is much more than just muscle and fat and to be able to lose weight it must also be in hormonal balance.
Today, our lives are very fast, between work, school, family, finishing the tasks, exercising, eating healthy, sleeping, caring for pets, fulfilling social commitments, etc., we hardly have time to rest and This accelerated pace of life not only forces us to juggle the agenda, but also increases stress.
As stress increases, the “fight or flight” response is activated in the body. This answer was very useful for us many years ago when we had to escape from the wild animals that threatened our survival or when we had to hunt our food.
And although we no longer live in caves and food we buy at the supermarket, when we find ourselves in a situation that our body interprets as a threat, the resulting stress releases two hormones: adrenaline and cortisol.
Adrenaline causes your healer to accelerate and your blood vessels contract, and when this stress response becomes chronic, cortisol increases your craving for food and cravings (1, 2).
That’s why an excellent complement to your diet plan for weight reduction is relaxation, and I do not mean doing yoga but doing activities that you like. Look for the activity that works best for you to reduce stress.
Stay away from social networks, turn off the Internet and get out to breathe the air. Have fun and enjoy. You will see how this will also help you reduce the numbers on the scale.
- Consume junk food
When cravings are about, junk food is always on hand to tempt us. We can find it in cinemas, shops, shopping centers, supermarkets, fairs, walks to the beach, etc.
Its market strategy is good, with its eye-catching colors and attractive packaging. Its texture, flavor and consistency is specially designed to attract you to buy and enjoy each of the products and also it is addictive!
There is nothing wrong with giving you a taste from time to time, the key here is that it really is from time to time, the dark side of junk food is little or no nutritional content and also has a high content of preservatives, artificial coloring , Salt, fat and simple carbohydrates.
This is the perfect combination for your body to retain liquids and increase fat and it does not matter that these products are labeled “no calorie” or “low in sugar”, in fact their nutritional content is zero.
The next time you have junk food in front of you, remember that every bite is like walking backwards on the progress you’ve made, and if you find it hard to control your eating junk, consider that you may have an addiction and need help Overcome it. Instead, prefer natural and healthy foods and look for the sources of carbohydrates you are going to eat from them.
- You eat too much nuts
Nuts are high in energy, vitamins and minerals. Its fat content helps prevent cardiovascular diseases and can also help prevent diseases such as anemia and is an excellent ally to vary the taste of food; in addition, its crisp texture stimulates the senses.
Although nuts can help you a lot nutritionally, their overconsumption is not good for your body. It is very easy for you to eat large quantities of nuts such as peanuts, nuts, almonds, pistachios, pumpkin seeds, pine nuts, etc. under the pretext that they are healthy.
Its small size and delicious taste makes it easier to consume more calories than your body needs. Include them in your diet but always remember to consume them in controlled amounts.
- You need more sleep
Sleeping the right hours helps your body on the journey to lose weight. There are studies that show that when you do not sleep enough your cortisol amounts in the blood and therefore increase cravings and appetite (3, 4, 5).
In addition, lack of sleep is related to an increased risk of obesity. When you find yourself tired you also decrease your level of physical activity and decrease the calories that your body uses.
If you follow your eating plan to the letter, your exercise routines and you consume the necessary amount of water but you do not sleep enough, then you are putting your weight loss at risk.
Getting the right time will help you stay more relaxed and keep stress away.
Some tips for better sleep:
- It is better to sleep in complete darkness.
- Stay away from places with noise.
- Take a hot bath or massage.
- Before sleeping, perform activities that seem pleasurable and relevant, but that do not have to do with electronic devices.
- Create a sleep routine, go to sleep at the same time.
- Avoid drinks high in caffeine after noon.
- Smile more and surround yourself with people who keep you in a positive state.
- If you suffer from insomnia consult your doctor and prefer natural remedies like melatonin or infusions.
- Consume too many dairy products
The dairy is delicious, its creamy consistency and refreshing taste are appealing to almost everyone. While it is good to include them in your diet because they are a source of protein, consuming too much dairy can also be counterproductive to your weight loss plan.
By nature, dairy products are high in fat and in some cases also have added sugar, especially so-called “light”. Although dairy protein helps you build muscles, your body can also use it as a source of energy and as a source for storing fat (6, 7).
That is why dairy consumption in your diet should be moderate. Prefer low-fat dairy products without added sugar and combine them with other foods like fruits and vegetables.
- Lack of exercise
Exercise not only serves to burn calories; When you exercise, you help your body function properly and activate your metabolism. Similarly, when you do the exercise you like most helps your body to decrease the hormones of stress, adrenaline and cortisol and this also makes you sleep more quietly and accelerate your weight loss results.
In addition to these benefits, it is important that you perform the exercise that is right for you and that suits your goals:
- It helps increase your muscle mass so your metabolism and your fat loss is accelerated
- High intensity interval exercise:
- Also called HIIT, for its acronym in English.
- These are cardiovascular exercises that help speed up your metabolism.
- They help increase the growth hormone, and promote the development of your muscles.
- Low intensity exercises:
- The secret to losing weight is to always keep moving.
- Some examples are walking, climbing and descending stairs, using a bicycle, changing the chair for a yoga ball, etc.
- Your body is designed to keep you moving.
It includes daily exercise routines and you will see great changes in your body. Your results will be much faster and exercise will help your body feel more relaxed.
- You consume too many sweeteners
Although sweeteners do not provide calories, or very few, there are studies that prove that they are not good for losing weight. Sweeteners, also called artificial sweeteners, can increase your appetite and in some cases cause you to consume more calories throughout the day (8, 9).
In addition, artificial sweeteners have been shown to be related to long-term weight gain (10, 11).
Although it is not in the discussion that including foods high in sugar does not help your weight loss, when you exaggerate in the consumption of artificial sweeteners also it damages your possible advances.
If you’re following all the right steps and still are not losing weight, consider reducing or eliminating artificial sweeteners from your diet.
- For medical reasons
Some medications make you gain weight. Some diseases are treated with medicines that can make you gain weight, such as:
- Cardiovascular problems
- Depression and other mental illnesses
- Epilepsy and other neurological diseases
If you are under any medical treatment, I recommend that you check your side effects and if within the side effects is “weight gain” or “gain weight”, then consult with your doctor if there is any alternative treatment available to you . There could be another medication that does not make you gain weight and is more adjusted to you.
In addition to medications, there are also diseases that make you gain weight. Hypothyroidism and polycystic ovary syndrome can cause weight gain.
Consult your doctor if you have problems losing weight so you can get a proper diagnosis.
- Eat all day
There are many approaches to eating a diet, such as:
- Make only 3 meals a day
- Eat 5 times a day
- Fit to 8-hour power windows
- Fasting for intervals, etc.
What do all of them have in common? The key to losing weight is through a calorie deficit, that is, you should consume fewer calories than your body needs to keep up with the weight it has.
In addition to consuming less calories, you must also take care of the quality of the food you eat and one of the problems you may have when eating several times a day is the selection of food.
Your body is not designed to consume food all the time, nor is it designed to not consume them. You do not need to consume huge amounts of salads, vegetables, cereals and protein throughout the day to make you healthy. Just as you do not need to consume huge amounts of sugar, fat and flour for energy.
Choose your foods in a smart way and take into account the energy they give you as well as their volume. Consuming 500 calories in a bar of 100 grams of chocolate is not the same as consuming 500 calories in a complete dish with salad, meat, fruits and whole grains.
It is better to prefer the quality of your food over its quantity. Remember that your body will thank you for consuming food and macronutrients in the necessary quantities.
- You cheat with snacks out of your diet all the time
When you consume more calories than your body needs, these become a fat gain. If you have a meal plan, consuming food out of it will give you more calories than you need and it will be very difficult for you to reach your goals. Consuming more calories out of your eating plan means you are going to lose less weight and it can even happen that you also gain weight.
If you get hungry during the day, you can eat foods that keep you in a state of satiety, but do not add calories to your meal plan, fruits, vegetables, and sources of high biological value protein are great choices for you.
Whatever you do, stay away from junk food, which, while tempting and tastes delicious, is also the worst option for you to lose weight. Remember that junk food has too few calories, that means you can eat a lot more calories without feeling satisfied. In addition, junk food contains lots of salt, fat, sugars, preservatives and coloring.
In short, the composition of junk food will slow down your weight loss and leave you hungry all the time.
- Consume more calories than you should
In order for your body to lose 1 kg of pure fat it must have a global deficit of approximately 9000 calories. One of the best ways to achieve this reduction and not starve yourself is to consume foods with higher volume and fewer calories, such as fruits and vegetables, foods rich in fiber and water with more volume and are usually the lowest in calories.
Remember that the less calories you consume, the more fat you lose. Look for information on the amount of calories that food has, as well as its percentage of fiber and other nutrients so you can take better control.
The best option is to bring a proper diet plan for the weight loss you want, and in this sense, the help of a weight loss physician or a nutritionist is indispensable.
- You need to have more realistic expectations
Losing weight is a process that takes time and for which it takes a lot of patience, a lot of commitment and realistic goals about how many kilos you can and should lose and in how much time. In general, a loss of 2.5 kg a week is adequate and healthy.
Although the results may vary according to age, hormonal changes, body composition, climate, lifestyle, etc., the most important thing is to lose weight in a healthy way and that the weight you lose is mainly fat.
And lastly, remember that each body and constitution is different and not all people can have model measures, the most important thing is always to be having a healthy weight according to our age and constitution.
- You have been following a reduction diet for a long time
Keeping you on a reduction diet for a long time can cause your metabolism to decrease, so a very good option is to perform feeding periods per cycle.
Take a break of 2 months for your body to increase muscle without seeking to lose fat. After these 2 months, resume your reduction feeding plan. You will see how this gives you results and also you will feel very good.
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