Everyone’s definition of a low-carb diet is different. Lots of people are eating more carbs than their bodies need, and cutting down on those carbs can help them go back to the acceptable levels of carb Intake.
Some prefer to reduce carb intake to regulate their blood sugar levels more effectively or shed some pounds.
Although one does not need to cut down on carbohydrates to shed pounds, sometimes people would rather do so since it gives them a greater sense of satisfaction. The most suitable diet for you is one you can maintain for a significant span of time or that has the potential to better your health.
Speaking with a nutrition specialist is critical before starting a low carb diet. It will take time for your body to get used to a different diet.
Decreasing the amount of carbs one consumes, especially those unhealthy simple carbs produced from processed grains and sugar, can be advantageous.
You could have certain adverse reactions from cutting out carbs, depending on how many carbohydrates you eliminate. These may be uncomfortable initially, but generally ease up over the course of the first 7-14 days as your body adjusts.
Low Carb Diet
A diet in which 20-30% of your daily calorie consumption is derived from carbohydrates is referred to as a low-carb regimen. It comes in a few varieties. Some people eat about 100 to 150 grams of carbohydrates daily, while others opt for a more drastic reduction of anywhere between 50 and 100 grams.
Consuming fewer carbohydrates entails having less of items containing the nutrient and not completely ruling them out. It is essential to remember that you should boost both the protein and fat intake and reduce the amount of carbohydrates.
Side Effects of a Low Carb Diet
These are the most common negative effects associated with low-carb diets.
1. Constipation
Many people who eat a low carbohydrate diet, in particular very low carb diets such as keto, experience constipation. Constipation is a common symptom among those on a low carbohydrate diet, but any alteration in eating habits can lead to modifications in one’s stools.
One of the reasons people may become constipated is because they are not getting enough fiber in their diets due to their avoidance of high-fiber foods such as beans and grains that are relatively high in carbs and so typically left out of low-carb eating plans.
Constipation can sometimes dissipate as the organism adapts, but drinking lots of fluids, consuming a fiber supplement, and consuming more meals that are low in carbohydrates and high in fiber can assist. Consult a health care provider if constipation persists.
2. Fatigue
Fatigue is an oftentimes expected side effect of going on a low-carb diet as carbohydrates are the body’s go-to source of energy. As well, a study proposes that lessening carbohydrates to a number that is lower than what is needed for robust energy can bring about tiredness, principally as the body changes to the eating strategy.
When following a regime with low-calorie diets and food that is low in carbohydrates, you may experience exhaustion, consequently, you should ensure that you are consuming enough calories to keep up with your way of life.
If you wish to lose weight, it is necessary to consume fewer calories than you expend. Nevertheless, if you create a calorie deficit in your diet that is too pronounced, it will lower your energy expenditure and cause your metabolic rate to slow down.
3. Headaches
If you reduce the amount of carbohydrates you consume, you will also reduce the amount of sugar you take in. Headaches may be experienced by those who have grown accustomed to consuming large amounts of sugar when they reduce or discontinue consumption.
Research suggests that when someone begins a low-carb diet, the intensity of their headache symptoms can become worse.
4. Muscle Cramps
Sore muscles can arise if you don’t receive vital minerals in your eating regimen, for example, magnesium and potassium. Potassium, sodium, and magnesium are able to control muscle contraction and multiple other important operations associated with nerve and muscle performance.
Eliminating whole grains from your diet can lead to a lack of important minerals and negative consequences.
Due to their ability to combine with water and glycogen, cutting down on carbs causes the body to store less water. Consequently, you may be deprived of these minerals because of a major decline in body fluids.
5. Bad Breath
Low-carbohydrate diets are frequently associated with bad breath (halitosis). A foul flavor in the mouth is sometimes associated with horrendous breath.
Without its preferred fuel source, glycogen, the body is forced to use ketone as its energy source when following a low-carbohydrate diet. Ketones are eliminated by urination and exhaling. To sum up, bad breath may be caused by the release of ketones in the breath.
6. Low Athletic Performance
Low-carb diets don’t offer a lot of glycogen stored energy, which is the form of energy that the body likes to use first during exercises. Therefore, your ability to operate during physical activity, sports, and drills will decrease.
The results of a study demonstrate that individuals who consumed a ketogenic diet for four days were unable to execute cycling and running activities demanding intense stamina compared to those who consumed a high-carbohydrate diet for the same amount of time.
7. Keto Flu
The keto flu is an effect of the body becoming accustomed to a low carbohydrate lifestyle. Your body starts to use ketones instead of glucose for fuel, which leads to a state of ketosis. Initially, this metabolic state causes many unpleasant feelings, thus giving it the nickname “keto flu”.
Frequent urination causes the ketones to be eliminated from the body, leading to similar feelings to having the flu. Some of the symptoms of keto flu include:
- headache
- weakness or dizziness
- irritability
- constipation or diarrhea
- nausea
- vomiting
- fatigue and lethargy
- sore muscles
The feeling of keto flu typically just continues for a fortnight or so. Once you become accustomed to your new source of nutrition, you will experience significant improvements in your well-being. You can lessen the effects of keto flu by consuming a lot of water and getting ample amounts of sleep. Furthermore, employ natural energy sources to combat tiredness and weakness.
8. Increase Risk for Kidney Damage
Your body may not have enough liquid while you are on a ketogenic diet, leaving you more at risk of a alteration in your renal system.
Furthermore, an excess of protein can affect kidney performance, an issue which is often encountered with this type of diet. The probability of getting afflicted with either kidney stones or gout is higher, both causing a considerable amount of discomfort and pain.
The ketogenic dieting rules state that people ought to eat more fats than proteins, however unfortunately quite a few individuals attempting to diet misjudge this and take in too much protein. Before pursuing this diet if you have preexisting renal issues, you ought to consult your doctor.
9. Diarrhea
When consuming fat, your body produces bile to aid in the digestion process. The ketogenic diet is a high-fat one, which leads to extra bile from the liver, acting as a natural diuretic. Excessive bile can make your feces more runny and move through the digestive tract rapidly, which can lead to diarrhea.
Diarrhea can be caused by not having enough fiber in the ketogenic diet. Significantly reducing your carbohydrate consumption and not eating fiber-rich vegetables can lead to diarrhea or having very soft stools. Try adding high-fiber, low-carb foods to your diet, including:
- avocado
- broccoli
- cauliflower
- asparagus
- chia seeds
- almonds
- coconut
By following the guidelines of the ketogenic diet, you may need to alter your diet by consuming a high fat content. If your system is unaccustomed to consuming dairy products or synthetic sugars, having them could lead to loose bowels because of an inability to tolerate them.
10. Ketoacidosis
When your body adapts to a ketogenic eating pattern, your blood acidity could temporarily increase until your system has gotten used to the change in diet. If your system fails to adapt quickly and your blood stays poisonous, it can lead to the deterioration of bones and the formation of kidney stones. Besides, it can lead to impairments in the liver and brain.
Ketoacidosis occurs when your body stores too many ketones. It can be extremely harmful to your organs and can potentially be deadly if not handled promptly.
Individuals who are diabetic are more likely to experience a serious form of ketoacidosis. Particularly for those with diabetes, maintaining regular blood sugar levels is an extremely critical objective, as abnormalities in these levels can be potentially hazardous. Be mindful of indications of dehydration such as cotton mouth, frequent trips to the bathroom, queasiness, foul breath, and difficulty in breathing.
11. Yo-yo Dieting
It is difficult to stick to low-carb diets, and often causes cycles of dieting and weight gain. Yo-yo dieting not only disrupts your energy supply, it can lead to mental distress and in some cases social detachment. You may try to steer clear of certain spots or individuals in order to keep yourself from eating things you find it difficult to turn down.
When you make adjustments to your habits of living, it could cause feelings of discontentment or sadness. Due to this, it is difficult to adhere to rigorous dietary regulations. Going off of your dietary plan will not provide any psychological relief, in fact, it may even cause distress and worry.
Even if you remain committed to the diet, you could possibly see the weight come back once you start eating carbohydrates again.
Yo-yo dieting not only impedes you from accomplishing your objective of reducing weight; it can also be the source of gathering extra fat around your stomach area as well as raising your chances of developing diabetes. This can negatively affect your general health and your psychological condition.
12. Electrolyte Imbalance
When following a keto diet, your body will no longer have supplies of glycogen. When glycogen is depleted, there is a considerable fall in the amount of water, which causes an imbalance of electrolytes. It is essential for your body to have the electrolytes calcium, potassium, magnesium, and sodium, and you can easily become deficient in them.
An improper balance of electrolytes or lack of hydration can result in dizziness, harm to the kidneys, cardiac irregularities, and a host of other severe medical issues. It may lead to lesser problems as well, for instance, stronger desires for sugar, mental confusion, and difficulty focusing.
13. Nutrient Deficiencies
It is especially pertinent that you consume a wealth of nutrients every time, but especially when you are going through a keto diet.
If not taken care of, prolonged shortages could cause severe and irreversible health issues, so it is better to try to prevent them. A lot of people on the ketogenic diet take supplements to make sure they are obtaining all of the necessary vitamins and minerals.
Lack of essential nutrients can lead to mental issues such as difficulty remembering, disorientation, and migraines. Furthermore, it can lead to deterioration of bones and enhance the likelihood of such persistent illnesses as Alzheimer’s, cancer, diabetes, and osteoporosis.
Nutrient deficiencies are not as serious as other health issues, however, they can still lead to mood swings. If you don’t get enough carbohydrates, your body won’t be able to manufacture serotonin, which is responsible for managing your emotions.
14. Increase Risk for Heart Disease
The Keto diet can be a dangerous one, as it can raise your chances of developing heart disease.
A rise in numbers can be seen when people consume a majority of their fat and protein from animal-based goods and items like bacon, butter, and steak. The American Heart Association recommends being mindful of the amount of saturated fat you consume.
There is a chance of elevated cholesterol and the emergence of diabetes while following a ketogenic diet, both of which can increase one’s risk of having heart disease.
Although there are some drawbacks, research has shown that consuming a low-carb diet featuring plant-based proteins and fats may reduce the risk of cardiovascular diseases. If you’re thinking of starting the keto diet, make sure to include lots of these healthier sources in your diet.
Side Effects After Discontinuing a Low Carb Diet
You may have negative reactions as your body adapts to the completion of your low-carb eating plan. The following are the most common:
15. Gaining Weight
Experts in health say that due to their stringent nature, low-carb diets should not be followed in the long run. Instead, it’s best done for 30 to 90 days. However, the issue is that when individuals come back to consuming carbohydrates, they will most likely recover most of the weight they had previously lost.
You might experience an increase in your body weight, generally due to bloating due to the fact that carbs swell the amount of water in your system. As the level of water within your body grows, your weight will climb too. So it isn’t fat gain or unhealthily gained weight.
Any crash diet may potentially result in regaining the lost weight, yet it appears that those on a low-carb diet have to combat this problem more often. The repeated gains and losses of weight can have detrimental effects on someone’s connection with food, thus resulting in improper dietary habits.
16. Irritability and Fatigue
An increase and decrease in one’s glucose levels can leave someone feeling drained and irritated, particularly if they consume easy-to-digest carbohydrates and sugars. Most people find that the irritating sensations that accompany coming off a low-carb diet are the most intense for the initial three days, though these usually improve and disappear after about a week.
17. Hunger
You may experience a feeling of hunger if you are accustomed to the rapid sense of fullness triggered by a high-fat diet that compensates for the lack of carbohydrates. Additionally, selecting simple sugars can lead to blood glucose elevations, making you crave more food not long after your meal is finished.
Side notes
It is possible for the keto diet to be advantageous, however, there are various implications associated with it that one should be aware of. The indicators of the illness can be unpleasant and at times very damaging to your general well-being.
Keep in mind that this eating regimen does not always result in a lasting answer, and it is not feasible for the long run. Think about whether it is worthwhile for you to experience the negative reactions of the ketogenic diet for the purpose of losing weight rapidly, knowing that you may eventually regain it.
