These are the top 10 reasons you’re not losing weight on a low carb diet. And they are:
Too Many Carbohydrates
Don’t try and fool yourself because your body knows what is going on. You think a carb there and a carb here won’t make a difference but it really does. Be honest with yourself if you are serious about losing weight and start tracking everything using a tracking app. I use Fat Secret and you can select the country you are in. I know that my carbs have to be between 45 – 50g/day (split through my three meals) and I went to a dietitian for advice with this. We worked out that I would only need 2/3 units of insulin per meal with this amount. This is the amount of carbs I need to maintain my weight, lower than that (25 – 30g/day) and I will lose a little bit of weight.
Too Much Fruit
I will admit I use blueberries or strawberries with my breakfast but never more than 6 blueberries or 2 strawberries per day. Anything more than that and I need more insulin (the fat storing hormone). So it is really not in my best interest to eat fruit, the sugar and fructose in fruit are too much. Fruit is not your friend if you wish to lose weight.
Too much Dairy
As a rule I would limit my dairy to 100g plain yoghurt, a few slices of cheese and I would use cream in my coffee instead of milk. I love a good cup of coffee with cream. Then I decided to switch my cream for unsweetened almond milk and it made a huge difference. Don’t forget there are carbs everywhere. Most dairy such as milk, cream and yoghurt contain approximately 4- 5%. Track your dairy! Keep tabs on just how much cheese, cream, milk, yoghurt and other dairy products you are having. Dairy products also contain a lot of protein, which can turn into glucose in your diabetic body.
Nuts about Nuts
Never more than a small handful and never more than once, maybe twice a week. Nuts are a great source of fibre, omega 3, selenium. My go to nuts are almonds and walnuts. Be careful which nut varieties you consume. Cashews are the worst for carbohydrates, about 20%. So that is a NO NO! About 15 almonds are roughly 7g carbs and one unit of insulin for me. The more you inject, the more you store!
Too little Fat
Healthy fat keeps you fuller for longer, so don’t be afraid of the avocado but again, all within limits. I try not to have more than a quarter of an avocado per meal or 1 spoon of butter per meal. DO NOT OVER DO IT!
Too Many Fake Sweeteners
Don’t be fooled by “Zero Sugar” or “Diet”. Sweeteners can affect appetite as well as your blood sugar level and you might think that they are the healthier option but they also have their negatives. Just because they contain them instead of regular sugar, does not mean it’s OK to drink more. If your weight loss has stopped, stop the diet drinks the sweet treats and reassess.
Eating Too Often or Eating Too Little
Are you really hungry or is your body just thirsty? If I find myself to be hungry I drink some water first and wait 10 minutes, if I am still hungry after that I will have something to eat. Personally I try to make my first meal of the day at 11h00, then 14h00 followed by dinner at roughly 19h00. Then I fast after diner till the next day. I try not to eat again after dinner as my choices are less healthy and more snacking for the sake of snacking – not because I am actually hungry. The other extreme is to eat too little, you starve yourself and when you finally eat, you over eat or eat the wrong thing. Insulin makes you store all of that food. Remember that. Bigger meals require more insulin. Get it?
Don’t expect miracles in a week
Difficult I know but be patient with yourself. Don’t give up on your low carb journey just because it is not happening fast enough for you. Rome was not built in a day and neither is weight lost. Drink enough water and get active. Go for a walk or take the stairs. You got this!
Get enough Sleep
I cannot say this enough! Get enough sleep – lack of sleep and increased stress are critical to weight loss.
Limit your self to two cups a day and then switch to green tea or rooibos or warm water with lemon. Caffeine is a stimulant which increases your adrenaline. It stimulates the liver to release glucose from its glycogen stores. What happens next? This new high level of glucose means you need to inject more insulin again, and this gets stored. You don’t have to give up your coffee just limit yourself.
I hope this post has helped you in some way and I’d love you to leave a comment below to share what stalled your weight loss and what you did to remedy it. What do you do when you want to kick start again?
Remember there is only one you – look after yourself!