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5 Reasons You Are Not Losing Weight on a Low-Carb diet



After running into an old friend who lost a lot of weight, you are motivated to begin your own weight loss journey. Like your friend, you have decided to go on a low-carb diet. It seems pretty easy. You just have to make sure your meals are lower in carbs and higher in protein than a regular meal. There is no calorie counting required. You do not need to buy any special foods or products. No pills. No tea. No surgery. Just real, authentic food.

Four weeks down the road though, you still have not lost any weight. Instead, you seem to be adding more weight. You are disappointed and confused because you have avoided sugar and starchy foods (like bread, pasta, rice, beans, and potatoes) and stuck with delicious real foods, including protein, natural fats, and vegetables. You are doing everything right. What could be the problem?
Here are the top 5 reasons why you’re probably not losing weight on a low-carb diet.

Your cheat treats are ruining your progress
The low-carb diet seems very easy, but it requires a lot of discipline. Some people can have cheat treats as well as cheat days, and get away with it. For some others, it will do them more harm than good as per their dieting programme. This is because people have different body types and react to carb intake in a different way. You need to monitor your body and know how carb sensitive (or insulin resistant) you are, that way you know if you should even have cheat days in the first place. Again, if you know you are prone to food addiction, you do not even want to tempt yourself with cheat treats because that will be the beginning of your failure.

Too many fruits
Most people are deluded to think that fruits are great for dieting. They eat huge plates of fruits for dessert and even “cleanse” with fruit-packed smoothies. Unfortunately, if you are overweight or trying to lose weight, fruits are not your friend. Most fruits contain a lot of sugar and fructose and so would actually be classified as sweet treats rather than healthy food. Eating fruits while on a low-carb diet will upset your dieting efforts and make it hard for you to reach your weight target. If you must eat fruits, go for low carb nutrient dense ones like berries. Lemons are also great.

You are Not Exercising Properly
Yes, dieting makes the most impact when it comes to weight loss; however, it doesn’t completely exclude the need to exercise. If you are determined to lose weight, even if you are on a low-carb diet, you still need to exercise your body to improve your metabolic health and increase your muscle mass. The trick, though, is exercising right. Ensure you are doing the right kind of exercise and that you are doing it a frequently as you should. Too little will not give you good results and too much may even be detrimental. Weight lifting, interval training, and low-intensity exercise are usually good options.

Lack of Sleep
This may come as a surprise to you but how well you sleep and the amount of stress your body goes through is critical to weight loss. You may be thinking: “if I don’t sleep well and I’m stressed, that should even help me lose weight”. But NO. Lack of sleep and stress actually correlates with weight gain and obesity. Lack of sleep makes you feel hungrier and so you eat more often than you need to. It also makes you really tired and less motivated to exercise or eat healthy (you’ll want comfort food). So, even if you are disciplined with your low-carb dieting but you are not getting proper sleep or you are too stressed, you may not get the weight loss results you expect.

You may have a Medical Condition
If you have ticked all the boxes, you are very certain you are doing everything right, yet you are not losing weight. There is a chance that your problem stems from an underlying medical problem that you are not even aware of. Most hormonal disorders come with weight gain. Again, certain medications have weight gain as a side effect, and if you are taking them perhaps for a condition you may have, no kind of dieting would work for you. If this is your case, it is advisable to make an appointment with your doctor.

Photo Credit: Olena Yakobchuk |

Nkem Ndem is an energetic and highly accomplished Media Consultant who loves to help small businesses, especially women-led, grow their online presence using the right digital strategy or transition from traditional organizational boundaries. With years of experience in Copywriting and Editing, Content Branding and Strategy, Social media, and Digital Marketing, she is clearly obsessed with Digital Communications. She is the Head of Content and Lead Consultant at Black Ink Media - an Ideation and Content Agency that excels in providing fresh, creative digital services to content-centric businesses. Find out more about her at or send her an e-mail at [email protected] Also follow her on IG: @nkemndemv, Twitter: @ndemv.


  1. Donna MILLER

    April 21, 2017 at 7:29 pm

    People don’t realize that calories are calories. I look and feel better on a high fat-low carb diet, and participate in many forums where these diets are discussed and recipes posted. You can cut out carbs completely but you won’tlose an ounce if you’re consuming 3000 calories of fat per day.

    • Muyiwa

      April 21, 2017 at 8:11 pm

      Good point in your response Donna, it is LCHF as you put it..low carb – high fat and not – high protein which isn’t advised.

      Good article also by Nkem but I came across an advice that regardless of the total calories, one should try and make the major constituents- 75 percent fat (sounds high); 20% protein and 5% carb.

  2. Tom Bastnagel

    April 21, 2017 at 10:23 pm

    Most likely folks aren’t getting results because they are eating too much protein and not enough fat. The aversion to fat is pervasive today and it’s the fat that will lead to satiety. One of the the big mistakes of low carbers is upping the protein to replace carbs rather than upping the fat. A calorie is NOT a calorie when it’s carbs versus fat. Empty carbs make you hungry and protein in abundance converts to blood glucose – the very thing one is trying to control by going low carb.

  3. Amit Sehrawat

    April 21, 2017 at 10:50 pm

    Most useless low carb article on web and print.

    • Shalewa

      April 22, 2017 at 1:49 am

      Ah ah ???!!!!

    • Michael

      April 22, 2017 at 4:08 am

      Not sure you read the article or fully understood the flow of the article. Its unethical to rubbish a write up without a counter reason or report of yours. It shows lack of respect/wisdom or pure intellectual laziness! Either way, it speaks volume on your character.

  4. ShaRenee

    April 22, 2017 at 1:14 am

    LCHF info is spot on. Folks need a full commitment to suceed on this type of diet…. wrong…. this style of living!
    LCHF works if you are willing to learn the rules and discover your sensitivity to carbs. It’s very personal. I may tolerate 50mg of carbohydrates daily, you may have to stick to 20mg. Try it and track it so you know what works for you. One thing for sure… sugar is the culprit and our taste buds love it. Get control of that beast and you are home free! Keep protien in check because as mentioned earlier its not a high protein diet its a high fat diet but only eat when you are hungry! Our culture embraces sugar and highly processed carbs so good luck to all who embark upon the LCHF journey… will be challenging!! Get ready to win!

  5. Nikki James

    April 22, 2017 at 4:09 am

    Alcohol. Stop it. You can’t drink and lose weight on a low carb diet.

  6. Lmm

    April 22, 2017 at 4:14 am

    Changing my diet drinking apple vinegar cider taking diet pills and all I have lost is 20 pounds trying to stay on a low-carb diet it’s not hard is expensive

  7. Colleen

    April 22, 2017 at 6:35 am

    How about a list of the possible medical conditions that could be impeding weight loss ? I have hypothyroid but I’m on medication and my labs are in range, so I’d like to see some other potential causes.

  8. Emmanouel

    April 22, 2017 at 4:43 pm

    Iam man and I was. 285 lb and I Became vegan
    The past six months and thirty minutes walk
    Plus little exercise at home and sofar I lost
    70lb. My and cholesterol

  9. Emmanouel

    April 22, 2017 at 4:57 pm

    I also just remember iam eating home made
    Barley bread, lots of lemon juice with olive oil
    From crete island on the cook vegetables
    Because the most of them iam making juice mix
    With some fruits god bless you and stay safe ,ot
    To many people like to help others very soon
    You will see guardian angel device my
    Inventions that will help people while the drive
    And something happens to them

  10. Donna

    April 22, 2017 at 9:59 pm

    I’m also doing the apple vinegar with cinnamon no diet pills and low carb
    diet yes it’s very expensive I’ve lost 10 lbs. in 1 1/2 months. It’s hard but will keep doing it.

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