Theresa breaks down three common reasons weight loss stalls on a low-carb diet. First: too many carbs, including sneaky sources like sauces and “keto-friendly” processed foods that can quietly add up and raise insulin. Second: old habits creeping back in—when tracking stops, portions grow and high-carb foods slip back into the mix. Third: too much fat. While fat is important on low carb, overdoing it can keep your body from burning its own stored fat. The video walks through how to spot these issues and make simple tweaks to get progress moving again.
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Segment 1 (00:00 - 03:00)
Hey there listeners. I'm Teresa Link and this is Quick Bites. Byte-size videos designed to help you improve your metabolic health in 5 minutes or less. Today I'm breaking down the three most common reasons you're not losing weight on a low carb lifestyle. So, let's hit it. Number one, you're eating too many carbs. Now, this one might feel obvious, but it's really not. When you first start cutting your carbs, your insulin levels drop, and that makes fat loss a lot easier. Now, why is that? This might be a review for some of you. Insulin is your fat storage hormone. Let me repeat that. So, too much insulin floating around in your body equals more body fat. Now, there's more that goes into regulating body fat, but this is a big one. So, then what raises insulin levels? You guessed it, carbs. Again, sorry if this is a review for a lot of you. So, if the scale is still stuck or your pants aren't getting any looser, then you're probably eating too many. Let's get practical for a second. First, think about those sneaky carbs, marinades, sauces, dressings, things like that. A lot of those, even the sugar-free ones, can pack four or 5 g of carbs per serving. And that can really add up. And now, let's talk about net carbs. Everyone's favorite topic. Now, if you freely eat low carb tortillas, zero net carb bread, keto friendly candies, chips, desserts, you could very easily pack on an additional 75 to 100 g of total carbs per day. And that's even if the net carb count is low. So, what food scientists do is they artificially add fiber and sugar alcohols to drive the net carb content down. Fiber and sugar alcohols aren't as well absorbed in your gut, but different people absorb them differently and they still count. Plus, they're highly processed and it can really light up those dopamine receptors in your brain, causing you to eat more and more and more. I mean, think about it. It's a lot easier to overeat on low carb tortillas than it would be to overeat on broccoli. Number two, old habits might be creeping back in. Maybe you've stopped tracking your portions or you've stopped checking your ketones. Or maybe you're having more than just a taste of cookies, ice cream, or your kids mac and cheese. Man, that takes me back to the '9s. That powdered cheese mix. Okay, nostalgic tangent aside. High carb foods can slip in very easily. I mean, life gets busy. We get stressed. You get complacent. It happens. Just be aware of it. And maybe start tracking your foods in your portions again. And finally, number three, you might be eating too much fat. Are you adding tons of heavy cream to your coffee or tea? Or maybe mindlessly snacking on macadamia nuts or pork rinds? It's a common misconception that you need to add extraordinary amounts of fat to a low carb lifestyle in order to be able to lose weight. So, eating too much fat prevents your body from using its own fat stores for fuel. So, enjoy fat, but don't overdo it. Just make sure that you're having enough that you're satisfied, but not stuffed. Now, adopting even one of these tweaks can help get things moving. So, take it easy, and I will catch you at the next quick bites.
