Have You Stopped Losing Weight on a Low-Carb Diet? Here Are Some Possible Reasons

Low-carb diets that focus on protein and fats while reducing carbohydrates have been proven effective for weight loss. However, sometimes people stop losing weight before reaching their desired goal. In this article, we’ll explore some potential reasons for this and offer tips to avoid common pitfalls.

1. Weight Loss Isn’t Always Linear

Weight loss can fluctuate from day to day, even when you’re on track. If you weigh yourself daily, you may notice some ups and downs. This is normal, especially since initial weight loss often involves water weight. After the first couple of weeks, weight loss will slow down. Remember, losing weight doesn’t always mean losing fat. If you’re building muscle (especially if you’re lifting weights), the scale may not reflect the changes in body composition. Track your body fat percentage and muscle mass every 4-6 weeks, and monitor waist circumference and how your clothes fit for a more accurate picture of progress.

2. Carb Sensitivity

Some people are more sensitive to carbohydrates than others. If you experience a plateau on your low-carb diet, consider reducing your carb intake further. Aim for under 50 grams of carbs per day, which means limiting fruits (except small amounts of berries). For a more aggressive approach, temporarily reducing carbs to under 20 grams per day (for no more than 10 days) can help jumpstart weight loss.

3. Stress and Sleep

Chronic stress can hinder weight loss by keeping the body in “fight or flight” mode, leading to elevated cortisol levels, which increase hunger and cravings. To combat stress, try deep breathing, meditation, and regular exercise. Sleep is also crucial—lack of quality rest can negatively affect your weight loss progress.

4. Focus on Real, Nutritious Foods

A low-carb diet isn’t just about cutting carbs; it’s important to replace them with healthy, nutrient-dense foods. Avoid processed low-carb products like bars, as they aren’t real food and may not be beneficial for weight loss. Focus on eating meats, fish, eggs, vegetables, and healthy fats. Ensure you’re eating enough fat—cutting back on both carbs and fat may leave you feeling deprived and sluggish.

5. Be Mindful of Portion Sizes

Nuts are a great source of healthy fats, but they’re also high in calories. Overeating nuts can reduce weight loss. Similarly, limit your intake of dairy and avoid excessive use of artificial sweeteners, as they can have negative effects on metabolism and cravings.

6. Exercise Matters

Regular exercise is essential for weight loss. Incorporate weight lifting, interval training, and low-intensity activities like walking into your routine. These will help maintain muscle mass, boost metabolism, and support fat loss.

By making small adjustments to your diet, managing stress, and staying active, you can continue to see progress on your low-carb journey. If you’re struggling to lose weight or need personalized advice, reach out to our team at New Results Medical Weight Loss for tailored support.