Low-carb diets are very effective. And that is a scientific fact
However, for any diet, people want to stop when they achieve the desired weight.
Here are the top 15 reasons why you can't lose weight effectively with a low-carb diet.
1. You Are Losing Fat, And You Don't Recognize It
Losing weight is not a linear process.
If you lose weight every day, there will be a day when your weight will be reduced, and one day it will increase.
That doesn't mean your diet doesn't work, because your body still tends to go down.
Many people lose a lot of weight in the first week when applying low carb diets, but mostly dehydration. Therefore, the weight reduction will slow down significantly and level off after the first stage.
Of course, losing weight is not the same as losing weight.
If you are trying to achieve a new weight, at the same time gaining muscle means you are losing fat.
To make sure you are losing fat, not water, you can use a waist measuring device, use a fat meter, muscle ratio, body water ratio after a period of pressure. use, maybe after a month or longer.
Besides, you should also take photos to record your original image. You should choose the right outfit to clearly show the difference before and after applying, to clearly see that you are losing fat, not dehydration.
Summary: Losing weight is not impossible and there are many ways to help you lose weight by reducing body fat. You should patiently apply these ways to help you achieve more lasting weight loss effects.
2. You Do Not Cut Enough Carbohydrates
Some people are more sensitive to carb than others.
If you are eating low-carb, your weight starts to increase, then you may want to cut more carb.
In that case, you should eat about 50g of carb per day.
If you eat less than 50g of carb per day, then you will have to eliminate most of the fruits in your diet, although you can still eat in very small amounts.
If still not effective, you continue to cut it down to less than 20g, this level is temporarily effective, and only eat protein, healthy fats and green leafy vegetables.
To make sure you are actually eating low-carb, you should use the free online nutrition tool, enter your food intake for the day to determine whether it is correct or not.
In short: If you are sensitive to carb, you can temporarily remove fruits and eat less than 50g of carb per day.
3. You Always In Stress
Unfortunately, for successful weight loss, just eating healthy and exercising is not enough.
Nutrition experts have confirmed that the body only works optimally when the body's hormonal environment works properly.
If you're always in a constant state of stress, there's a high concentration of stress hormones like high cortisol.
The higher the concentration of cortisol hormone, the faster you are hungry and have a constant appetite.
If you want to eliminate stress, you can meditate or perform deep breathing exercises. Cut down or stay away from stressful activities like Facebook, the media. You can find a peaceful retreat and read many books instead.
In short: chronic stress has a negative impact on your hormonal environment, making you more hungry, hindering your weight loss process.
4. You Don't Eat Healthy Food
A low-carb diet doesn't mean you just need to cut carb consumption.
The important thing is that you need to replace these types of carb into healthy and nutritious foods.
Throwing away all unhealthy low-carb products is not good for your health out of your diet.
Prioritize the use of healthy meats, fish, eggs, vegetables and fats if you need to lose weight.
Also, consider too much fat foods even if they are healthy foods. You need to consider when eating them, and should not eat them every day.
The most important thing is that you need to eat enough fat. If you try to cut too much carb and fat, you will feel hungry and extremely uncomfortable.
Eating a diet has nothing, but protein is a bad idea. A low-carb, high-fat and medium-protein diet is a ketosis diet, a mode that helps the hormonal environment work optimally to effectively burn body fat.
Bottom line: You need to replace using healthy carb. To lose weight effectively, you should prioritize foods like meat, fish, eggs, healthy fats and green vegetables.
5. You Are Eating Too Many Nuts
Nuts are healthy foods, and there are no doubts about it.
Seeds have a very high fat content, for example almonds with about 70% of calories are fat.
However, nuts are often eaten heavily.
Nuts often provide high energy density, so you have the ability to eat large amounts of seeds without feeling full.
I can personally eat a bag of seeds and still don't feel satisfied, although a grain bag contains more calories than a meal.
If you're eating nuts with nuts every day (worst peanut butter), then you've eaten too many calories that your body needs.
Summary: The types have very high energy density and are very easy to eat too much. If you often snack with nuts, try to eliminate them.
6. You Don't Sleep Enough
Sleep is extremely important for overall health. Studies show that sleep deprivation is closely related to weight gain and obesity.
Lack of sleep can make us feel more hungry. It will also make us tired and less motivated to exercise and eat healthily.
Sleep is one of the pillars of health. If you have been looking for ways that still cannot improve your sleep, you should go to your doctor to get the best advice.
Some tips to improve sleep:
- Avoid caffeine after 2 pm.
- Sleep in complete darkness.
- Avoid alcohol and exercise for the last few hours before bed.
- Do something relaxing before going to sleep, like reading a book.
- Try to go to bed on time every night.
Bottom line: Sleep is absolutely important for optimal health. Research shows that lack of sleep can make you eat more and gain weight.
7. You Are Eating Too Much Milk
Milk is another low-carb food that can cause some problems for its users.
Some dairy products, despite their low carb content, still contain high levels of other proteins.
Protein as well as carb can increase insulin levels, store energy in the body.
In fact, milk proteins can make insulin levels soar like white bread. Although you prefer dairy products, eating them regularly as they increase insulin levels, adversely affect metabolism, limiting the benefits of a low-carb diet can bring .
In this case, you should avoid milk, cut cheese, yogurt and ice cream. Butter is good because it has very little protein and lactose and therefore butter will not make insulin soar.
Summary: The amino acid composition of milk protein spikes insulin concentration. You should try removing all repaired products except butter.
8. You Do Not Exercise Properly
You should not exercise with the goal of burning calories.
The amount of calories burned when exercising is usually negligible, they may not be equal to the calories when you eat a few more pieces of food the next time.
However, exercise is very important for both physical and mental health.
In the long run, exercise can help you lose weight by improving your metabolic health, increasing your muscle mass and making you feel great.
But the important thing is that you need to train properly. If you run on a treadmill for too much time, it is not only beneficial but also harmful.
Weight gain, increased muscle mass will help you lose weight in the long run.
Practicing exercises for a period of time in accordance with the right intensity of exercise will enhance your body's metabolism, and enhance human growth hormone levels.
Should work gently like walking, do not sit in the chair all day.
Summary: Exercise improves your hormonal environment optimally, increases your muscle mass and makes you feel great.
9. You Eat Too Many Sweeteners
Although there are some sweeteners that have no calories, they can affect your level of appetite.
Some studies show that artificial sweeteners can affect appetite, even making you eat more calories than overall calories.
In addition, consuming artificial sweeteners will cause you to gain weight for a long time.
Eating sweets makes weight gain depending on the individual, but if you're eating lots of sweeteners and can't lose weight, try removing them.
Summary: Although sweeteners have no calories, artificial sweeteners can affect your appetite, increasing your calorie intake compared to overall calories.
10. Some Basic Medical Issues
There are several known drugs that stimulate weight gain.
If you look at the list of side effects of the medicines you are taking and see side effects to "gain weight", you should see your doctor for immediate advice.
If you've tried your best and still don't get the results you want, you may have some basic medical problems.
There are many diseases that cause hormonal disorders that also hinder weight loss. If you are in this situation, you should see your doctor, and explain that you are having a weight loss problem and you want to rule out any medical problems involved.
Summary: Some medical problems and some drugs can cause weight problems. You should see a doctor to get the most helpful advice.
11. You Eat Continuously
You break up your meal and eat many meals a day. However, research works in the world have announced that there are no benefits of small meals and continuous meals during the day.
If you eat continuously throughout the day, your body will not have a break, and the time it takes to flush out toxins or residues from the body. And this can cause digestive problems.
It is best to allocate reasonable meals, ideally about 5 meals a day - 3 meals and 2 snacks.
In short: You should not eat continuously for 24 hours. Try eating fewer meals and tracking your body.
12. You Cheat In Meals
For those who are able to control themselves well, cheating in meals is not a problem.
However, for people who are more likely to be addicted to food, the wrong diet will bring more harm than good.
If you often cheat your diet or snack all day, this will ruin your progress.
One week you can only eat 1-2 comfort meals according to your preference or have a snack day, and absolutely no more.
If you can't control yourself around unhealthy foods, chances are you'll be addicted to food. In this case, you should remove all kinds of junk food out of your sight. And that is not a bad idea for you.
In summary: There are also some people who eat snacks regularly but do not affect their weight loss process, but this case is very rare. Therefore, for the majority of weight loss cases, cheating in meals or snacks will hinder the process of weight loss to achieve optimal efficiency.
13. You Are Eating Too Many Calories
At the end of the day, calories don't matter.
One of the main reasons why low-carb diets are so effective is that they reduce appetite and help you get the least amount of calories without any effort.
If you don't lose weight, try counting the calories you eat daily for a while.
To count calories correctly, it's a good idea to create a free account with an online nutrition program and keep track of the calories you eat for a few days.
In theory, eat less than 500calo / day, you will lose about 450g weight / week. However, this number is not achieved.
Summary: You can't lose weight, you're probably eating too many calories. Therefore, you should try counting calories and try to reduce 500 calories / day for a while.
14. You Have No Real Expectations
Losing weight takes time, and you can't do it in a single day.
It was a road race, not a sprint.
Each week you can reduce 0.5-1kg. This is the actual weight you can completely reduce this weight.
There are also some people who lose weight faster, but there are also many people who lose more slowly.
Although the weight reduction is different, everyone has one thing in common: the body is completely healthy. This is the first point you always expect.
In short: You need to have a realistic expectation. And always determined the idea that losing weight takes a long time and no one is like anyone else because the body is different.
15. You Cut Off Too Many Calories In Too Long Time
Cutting off too many calories in too long a time is not a good idea for your weight loss or overall health.
People with lots of lean muscles on earth, they never do this. They perform the cycle of "eating enough" and "cutting".
If you have a diet low in calories for several months or years, your metabolism will be stagnant and degraded.
If you have followed this diet for too long, you should take a 2-month balanced diet for the purpose of "maintaining", then you can start dieting again.
Note that foods must be healthy, good for your overall health and weight loss process.