3 Reasons Your Diet Is Not Working (+4 Diet Plans To Set It Right)

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Jane 18 Jan, 2019

We often switch to panic mode before going for weight loss. Aside from their unrealistic expectations, most people would go for a quick fix like a crash diet or just staying hungry throughout the day. Such practices rely on a deliberate deprivation of foods to achieve extreme weight loss in a short period and can only court disaster at best.

But what if you are going by the book and have nothing much wrong with your fitness plans? What if your diet is still not working and you are far from losing any weight? This worrisome phase is about why you are consistently failing to make any visible change to your BMI profile, no matter how hard you try.

Why restrictive diets don’t work?

Most restrictive diets do not work because they often focus simply on cutting the quantity of the food eaten. Since your body is habitual to eat a certain amount of food every time, anything less makes you crave more food. The moment you eat something more or indulgent, you put your weight management cycle on the back.

Here are some bad effects of restrictive diets:

1. Reduction in metabolism

2. Lower blood sugar and BP

3. Constipation and nausea

4. Affects your digestive system

5. Calorie deprivation hurts your growth

6. You tend to eat more

7. You become weak

8. Done improperly, can cause health issues

Fad diets

why fad diets don’t work?

A fad diet represents a popular set of dietary habits and practices that are popular only for a certain time among a certain group of people in the world. It comes without any standard dietary recommendation by a medical professional and is advocated by people who are looking for faster weight loss or impractical health improvements rather quickly.

most obvious health effects can be seen in dehydration, weakness, fatigue, nausea, headaches, constipation, and inadequate absorption of vitamins and minerals. The issues only worsen over time and can make a person very ill.

Did you know? A Body Mass Index or BMI between 25 and 30 is overweight. Anything more than that implies that you are obese. Here’s how to check your BMI for free on your smartphone.

Why are your diet and exercise not working together?

“Why can’t I lose weight no matter what I do?”

why can’t I lose weight no matter what I do?

Here are some reasons why you are not losing some flab as you’d like to, just because you are sticking to some ill-advised dietary practices. These reasons are independent of the healthy diet and fitness exercise plans you might be following now, and they can’t contribute to any visible weight loss.

Here are some probable reasons why are you not losing weight:

Calorie deprivation

All the crash diets have one thing in common: calorie deprivation. It may be in terms of calories, food groups, or specific foods, but one thing that remains constant in all diets is that they do take something significant away from your diet.

Confused about your calorie intake? Here are some standard dietary considerations that you can use.

Though this step looks logical, it is not a viable one. It is so because if you cut an entire food group from your diet plans, it only increases the temptations and cravings for it. Indulging in them can ultimately result in hampering the process of weight loss.

Pursuing starvation

Crash diets make you believe that food is your enemy which is not true. Food when eaten in balanced proportions, helps to nourish your body and improve the functioning of the entire system. Instead of cutting entire food groups, the focus should be on the addition of quality foods into your diet.

Ranging from whole grains to nutrient-dense fruits and veggies, there are plenty of satisfying foods that you can add to your diet to aid the weight loss process. Choosing a fiber-rich diet or a specialized diet plan like Mediterranean or Atkins could help but you would need to consult a professional dietitian first.

Unsustainable in the long run

These fad diets or crash diets are unsustainable in the long run because our bodies are not built to endure the level of deprivation demanded by them. If you restrict calories, your body starts burning the muscles instead of fats. This makes a negative impact on your metabolism and is a major reason why your diet doesn’t work the way it should.

Tip: Another reason could be the Weight Loss Plateau, a phenomenon that leads to rapid weight gain after a period of restricted dieting and exercising. Here’s how you can get rid of it and still keep on shedding some extra pounds every day.

When you step on the scale, you might even find that you’ve gained weight instead of losing. This fact makes such dietary practices extremely dangerous because of their detrimental effects on your health. One may even have to face an increased risk of heart ailments like damage to arteries and a weakened immune system. The longer one persists with such inappropriate diets, the worse it becomes.

A healthy weight loss experience

The healthiest and best way to shed off those extra pounds permanently is to aim for 1-2 pounds of weight loss per week. There is no need to rely on any of those fast weight loss diets or fitness plans as they will not be sustainable in the long run. Instead of expecting a transformation overnight, it is advisable to focus on creating one healthy habit a week.

We also recommend that you do not treat food as your enemy and choose to do some exercises to lose some extra flab before the special occasion. Apart from consulting a wellness expert, you should always follow a balanced diet to stay in shape.

How to lose weight without exercising?

how to lose weight without exercising?

If you are struggling to shed some extra flab, we recommend that you check out this free resource to know how you can set some of the basic elements of your fitness right. These tips would also prepare you well to lose some weight even without doing any exercise, and you can then take up the more demanding diet plans as mentioned below.

1. Include more fiber in your diet

2. Eat on smaller plates

3. Drink water

4. Include probiotics

5. Eat mindfully

6. Stay away from late-night eating

7. Sleep for six hours every night

8. Drink warm water every morning

9. Cut down tea and coffee

10. Drink green tea every morning

11. Say no to junk foods and sugary drinks

12. Don’t take any stress

We would assert that you should still consider working out as the best way to shed some extra flab (whether it is on your belly, lower back, or thighs). Exercising improves your metabolism and you start using your energy reserves (or fat deposits) as a fuel to continue. This helps in a faster rate of slimming.

However, there are four specialized restrictive diets that you can take to burn some flab faster. We are discussing them next.

Calorie restrictive diets: Keto and Mediterranean

It’s never too late to jump into a new diet plan. We understand that despite your best intentions, you may fall back to your everyday routine. A part of this observation could be because you have not yet understood what suits your body and lifestyle.

Fortunately, we have two of the best calorie-restrictive diets today that thousands of people follow in their daily lives for better results- chances are you’ll find your lifestyle choice right here.

The Ketogenic Diet

The Ketogenic Diet or Keto diet is a low-carb diet plan that aims to push your body to burn fat by using it as a fuel source. This process is called ketosis and it depends on the burning of ketones. The latter are the by-products of fat breakdown in the liver which can be used as fuel by the body.

Taste bud alert: Here’s a delicious keto dish you can prepare at home!

As a fat-burning process, ketosis starts with the deprivation of blood glucose in the body. We all need carbs and proteins to keep ourselves active, and when excess fat is burnt to cover the expenses, it leads to fat loss and overall weight loss. This process can be boosted with aerobic exercises and workouts.

Mediterranean Diet

The Mediterranean Diet has been a popular choice among many dieters for several great reasons. It features food staples that are normally consumed in countries surrounding the Mediterranean Sea, such as Greece and Italy. Your focus should be to get a lot of good fats in your system.

Some great sources include fish, olive oil, nuts, seeds, buckwheat, whole grains, fruits and vegetables, and legumes. The diet also promotes the consumption of red wine in moderation. Again, you would best benefit from it if you work on your fitness daily and stay away from indulgence.

“That’s all right, but I can’t find a diet that works for me”

can’t lose weight no matter what I do

You may still not be okay with following the regular diets that everyone else is following or maybe you have tried them in the past and they haven’t worked out. Instead of wondering why these diets don’t work on you, you should rather go for the South Beach or Atkins diet.

Please note that you should follow these specialized diets as per a routine but only after consulting a nutritionist or dietitian. They can provide you with a personalized eating plan as per your BMI profile.

Bonus 1: South Beach Diet

Designed by an American cardiologist, Arthur Agatston, MD, the South Beach Diet was created to prevent cardiovascular disease, diabetes, and other serious ailments among patients. It is based on a simple rule that you should have your meal before you feel hungry. This might seem oversimplified but you would know that most people do not follow this rule.

Most people are likely to overeat when they’re hungry, which ultimately results in weight gain. The diet encourages you to eat before you’re hungry so that you eat less until you’re satiated. It promotes the consumption of lean protein, low-fat dairy, and good carbohydrates such as those from fruits and vegetables and whole grains.

Note: The first phase of the diet is strict but as you go into the maintenance phase, you may have your occasional treats.

Bonus 2: Atkins Diet

One of the most popular diets today, the Atkins diet is an effective low carb and high protein diet that comes with a stringent set of rules that will help people lose weight. You’re allowed to consume 20 grams of carbs every day for the first week and then slowly increase it every week.

These two specialized diets shall help you shed some flab faster if your exercise and fitness regimes are not working properly. The key is to choose one of them and be consistent with them.

Factors that affect weight loss

Your diet (and weight loss plans) might not be working because of one or more reasons. We are listing them below:

1. Hereditary

2. Indulgent eating habits

3. Illnesses and medications

4. Binge eating and drinking

5. Improper sleeping patterns

6. Stress

7. Thyroid

8. Weight loss plateau

9. Not tracking calorie intake

10. Not taking protein and vitamins

11. Eating fatty and oily foods

12. Not lifting enough weights

13. Eating too much, too often

14. Not staying hydrated

15. Dieting for too long

16. Unrealistic weight loss expectations

It is always important to stay away from consuming processed junk and/or foods that contain refined flour, starches, and sugar. Healthier high-carb sources such as whole grains are to be eaten in moderation as well until you are at the maintenance phase.

We are positive that you would take your dietary considerations very seriously to build your fitness level upwards. We have offered you Keto, Mediterranean, South Beach, and Atkins diets for better consideration and you can make a smarter switch to one of them today.

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