Why You’re Not Losing Weight on Low-Carb

It’s frustrating. You cut the carbs, you said no to the cake, but your weight has been the same for two weeks. Before you quit, let's troubleshoot. Stalls are common, and there is usually a logical explanation.

1. Carb Creep

Are you actually eating low-carb? Sauces, condiments, and "sugar-free" treats often have hidden carbs. A splash of milk in your coffee or a few extra tomatoes can add up. Track your food for 3 days to be sure.

2. Too Much Cheese and Nuts

These are low-carb, but they are incredibly calorie-dense. A handful of almonds is 170 calories. If you eat 3 handfuls, that's a meal's worth of energy. Dairy (cheese/cream) also contains insulin-spiking proteins.

3. Stress and Sleep

Cortisol (the stress hormone) can pause weight loss. If you are sleeping 5 hours a night and stressed at work, your body will hold onto fat as a survival mechanism. Sleep is just as important as diet.

4. You Are Losing Fat, but Gaining Muscle

If you have started exercising, you might be building muscle while burning fat. The scale stays the same, but your body composition is changing. Use a tape measure, not just the scale.