Not losing weight on LCHF? If this is you, read on…
Gaining weight or not losing weight on LCHF can happen, and totally does happen for some people; even those on the extreme version of LCHF i.e. the ketogenic diet. Let’s clear a few things up before we look at some practical aspects.
LCHF is a way of eating that allows your body’s hormones to interact effectively with the nutrients you consume so that you are able to lose weight and be healthy. Typically, the hormone insulin is reduced on LCHF, which means you are now able to tap into your body fat stores and use this fat as fuel. But nutrition is a complex science, and while made simple at times, often doesn’t play out as simply as people might think.
The bottom line is this – Calories do count.
Many people can, and do, lose weight on LCHF without watching calories, but others can’t and will not – that’s the beauty about nutrition being individualised. You cannot simply do what you neighbour is doing and expect to get the same result.
You can eat too much fat. Yes, you heard me – and it’s worth mentioning again – you CAN eat too much fat. When many people hear about the concept of LCHF, they think it is a licence to eat as much fat as they like. If you are not in calorie deficit, you are likely to use the fat that you’re eating as fuel and not the fat that is sitting on your body. Not a bad thing, but just not what you want if your goal is to lose weight.
Let’s look at 5 ways to “reign it in”, or 5 things to consider if you’re not losing weight on LCHF:
- Bullet-proof coffee
Heard of this? If not, it’s when you add butter and oil to your coffee. My thoughts? It’s for hackers, not people who are trying to lose weight, so if you want coffee, have it with a little bit of milk or occasionally with a splash of cream.
- Cream, cream and more cream
Cream in coffee, cream in nutty granola, cream on berries… This is bound to add up. Curb the cream and use it only once in the day in small amounts.
As I said in What The Fat? people go “nuts on nuts”. A handful of nuts might be low in carbs, but when it comes to protein and fat, they top the calorie charts. If you’re that “nutty” person, you just might need to address this and keep your portion small.
- Bliss balls
Delicious? Yes, and we’ve given you some great recipes on our WTF? Fridays, but we always say that they’re treat foods only. The ingredients are typically dates, dark chocolate, coconut oil, nuts, seeds. All great ingredients, but certainly add up in terms of calories.
- Coconut oil
Yes it’s good to cook with as it’s a stable fat at high temperatures and it might very well have some health benefits (although this is not ground in science). BUT don’t drink the stuff, it’s high in calories.
- Bullet-proof coffee
Bottom line for weight loss:
Calories do count, and when it comes to fat… add as much or as little fat to each main meal to ensure that you stay satiated (full) between meals…And no more.