LOW CARB DIETERS...LEARN WHY YOUR LOW CARB PLAN MIGHT NOT BE WORKING...
Are you one of the many people who have embarked upon a low carb diet in a bid to try and shed the excess pounds? If so, you probably started out with high hopes of rapid weight loss, as this is something that the low carb diet has become known for. This type of diet has become very popular, with many celebrities swearing by it and the general public quickly latching on to its popularity amongst the glitterati and trying it out for themselves.
Sadly, not everyone sees the results that they hope for when they go on this type of diet with some being left feeling sorely disappointed with the results. You might have noticed that during the first week or so the weight seemed to be dropping off but now it’s suddenly come to a complete standstill! Well, don’t be despondent as it may not be a lost cause just yet...a few simple tips and a little advice may be all that you need to kick start your weight loss and get that low carbohydrate diet working. Steer clear of the scales!!! Fig 1.
There could be all sorts of reasons why your low carb diet might not be working, although some are more common than others. You need to bear in mind that the rapid weight loss you see in the first week is not meant to continue at that level. When people go on this type of diet they often lose a lot of weight during the first week and then the weight loss appears to either slow down dramatically or even grind to a halt. This is because during the initial stage you tend to lose a lot of weight due to the loss of water as opposed to anything else.
First off, you need to make sure you’re not going over the top when it comes to weighing yourself. This is because the low carb diet often results in the loss of fat rather than the loss of weight, so you need to resist the temptation to keep hopping on and off the weighing scales without considering other methods of monitoring results. For instance, using a measuring tape to check how much you have lost in inches can prove far more effective than just getting on the scales, as it will enable you to see how much actual fat you have lost. _______________________________________________________________
Fig 1: https://pcdn1.pepperfry.com/media/catalog/product/Equinox-BR9201-Mechanical-Bathroom-Weighing-Scale-Equinox-BR-9201-1343963152jTayqS.jpg
________________________________________________________________ So...why is your low carb diet not working?
Fig 2 Okay, so you’ve stopped being obsessive about getting on and off the scales and you’ve started measuring yourself to see if you’ve lost inches. To your horror, even after weeks of low carb food you don’t seem to have lost a pound or an inch anywhere on your body. Well, unfortunately there are some things that can have a negative impact on the success of your low carb diet so you need to try and work out what the problem might be. There are various reasons why your low carbohydrate diet may not be working as it should be and some of these include:
Carb sensitivity: Some people are more sensitive to carbs than others. Therefore, while you may have cut back on carbs to some degree you may need to cut back even more in order to see results. In general, you can have up to 100 grams of net carbs while on a low carb diet, and these are the carbohydrates that convert to glucose and therefore impact on your blood sugar levels. However, while many low carb diets do allow up to 100 grams of net carbs per day, those who are particularly sensitive to carbs or do not notice any difference while on 100 grams per day may need to cut down further. In some cases, dieters may have to drop as low as 20 grams of net carbs per day in order to see any noticeable difference in terms of weight loss.
Lack of nutrition: To maintain good health and promote weight loss, you can’t just cut out carbs and leave it at that. You need to ensure that you replace the carb foods with healthy, nutritious food such as eggs, fish and meat. Also make sure you are getting adequate fat in your diet as you can’t expect to cut out both carbs and fat without paying the price in terms of your health! You should determine the amount of net grams of carbs you need to drop down to in order to ensure you are losing weight and then devise a healthy eating plan made up of a range of other nutritious foods in order to ensure you are getting the vitamins and minerals you require. If you don’t do this, you’re at risk of missing out on valuable nutrition, which could ultimately affect your ability to lose weight as well as adversely affecting your health in general.
Sleep and stress: Getting stressed and lack of sleep tend to go hand in hand for some people, and neither is conducive to weight loss (1). You need to try and relax in order to reduce stress levels and you also need to make sure you get enough sleep, as both of these can have a negative effect on your ability to lose weight. It is important to try and take some time out each day in order to de-stress, particularly if you lead a hectic lifestyle, as this can really take it out of you. Even if it is something like a hot bubble bath and some relaxing music or simply reading a book, every little can help. Also, make sure you get a good night’s sleep, as this can help to boost your health in general as well as increase the chances of successful weight loss.
Lack of exercise: No matter what type of diet you are on, getting regular exercise is important in order to get into shape and lose weight (2). So, you need to get those jogging bottoms on, slip on your trainers and get motivated! Develop an exercise regime even if it only involves walking or jogging around the block. Every little helps when it comes to physical activity in order to boost weight loss. You don’t have to become obsessive about exercising – just half an hour a few times a week can make a big difference to your weight loss levels. In addition to this, exercising will help to tone up your body and get you into shape while you’re losing weight. You can choose a type of exercise that is designed to suit your fitness levels and as your fitness increases you can step up the amount of exercises you do.
Medical conditions: If you suffer from certain medical conditions, this could have an effect on your ability to lose weight. You should always check with your doctor with regards to whether the low carb diet is safe for you if you have a medical condition. In some cases, the medication that you’re taking could be having an effect on your ability to lose weight whereas in other cases it may be the actual condition itself that’s causing weight gain. If you do suffer from any long term medical conditions and you’re not losing weight on your diet, it’s always worth double checking to see whether this could have anything to do with your illness or your medication.
Fig 2: www.healthwellness.tips
There is no doubt that a low carbohydrate diet can be very effective in terms of helping you to lose weight, often far more quickly than many other types of diet. However, just like other diets, you need to get the balance just right and this could mean a period of trial and error. Don’t expect overnight miracles, as you need to make sure you develop a good, healthy eating plan as well as an exercise regime, which all takes time. Also, do bear in mind that a low carb diet may not be the perfect solution for everyone, so it is also well worth looking at other diets that may be more suitable for you. For instance, if you are a vegetarian, a low carb diet will be a real struggle because it is highly focused on meat, fish and eggs. You therefore need to look at possible alternatives if this diet is not suitable for you.