I see it everywhere myself – the evidence that low carb diets are very effective for weight loss. I am a testament to this, as I have tried the common carb pathway – and it has worked very well. But the problem is that once you get to a specific set point, the weight loss begins to stop. That’s when things can become very frustrating and perhaps, diminish your confidence enough to throw in the towel.
Let’s look at some reasons why you may not be experiencing results on a low carb diet.
Five secrets you didn’t realise for efficient low carb nutrition to lose weight.
You can’t see the results, but they are happening. Weight loss is never consistent. You may find that some days the scales go down, and suddenly they go up again. During the first week of low carb dieting, we tend to lose water weight; then, it slows down after this phase. If you are lifting weight and building some muscle mass, you may have increased your weight because of this reason. If you want to measure fat loss accurately, I will encourage you to use a Dexa scan or some electrical form of assessment. Other people like to take photos of themselves and note every day how they feel and how to lose their clothing. These are clear indicators of weight loss too.
You aren’t cutting back on the carbs enough. Some people are a lot more sensitive to carbs than others. When your weight loss begins to stagnate, a good idea is to further reduce the number of carbs in your diet. Eating plenty of protein, fats, and veggies is a great way to do this. You can easily track how many carbs are in your food by using a food diary or tracker. My fitness pal is great – but there are others on the market that work just as well. Keep in mind that when you begin restricting foods, it can create some health complications. It’s best to discuss any concerns with your doctor or nutritionist.
You may be stressed. During the pandemic, there was considerable concern about our mental health. The stress of being isolated and suddenly slashing our activity in half played a significant part in our state of mind. Stress keeps our body in the “flight or fight” state, increasing the amount of cortisol in the blood. As you know, cortisol is a significant inhibitor of fat burning. Having chronic cortisol levels every day can increase feelings of hunger and cravings for junk foods. When you are in the middle of a stressful event or situation, make meditation, yoga, deep breathing and journaling an essential part of managing your stress.
You are eating too many nuts as your fat source. Nuts are unique, and they are a great snack – but going overboard is going to stop your weight loss. I know – this is my most significant downfall in dieting! Nuts have a high energy density, which means you can eat loads of them without feeling full! This is very dangerous because, as you know, it’s hard to stop eating them once you start. Stick with smaller portions, and put them in a sealable bag. Once you eat that serving, don’t allow yourself to have any more. Perhaps mix your nuts with low carb veggies or berries to increase your satiety levels.
You lack sleep. Sleep is essential for overall health. Study upon study has made it very clear – lack of sleep is linked to weight gain and obesity. Lack of sleep can also make you feel hungry, tired, less motivated and more likely to eat junk foods. If you think you have a sleep disorder, more often than not, it’s completely treatable. Be sure to speak with your local GP. Here are some essential tips to help you improve your sleep:– No caffeine after 2 pm– Sleep in darkness– Don’t exercise 2 hours before sleep (unless it’s meditation or yoga)– Read before you sleep. This helps relax the body– Try going to bed at a similar time every nigh
As you can see from this list, sometimes it’s not just nutrition that needs some tweaking – it’s also our lifestyle. It’s essential to treat the body holistically rather than just as a single entity. There are many things to take into consideration so that we can effectively get those weight loss results. I do hope this has helped you. I would love you to upvote it if you did. Please also join me on my various social platforms and do go ahead and download your Empowering habit changer guide. I’m also on Instagram.