A low-carb diet restricts carbs while emphasizing foods rich in protein and fats. People follow a variety of low-carb diets. Each diet is unique and based on various carbohydrate types and amounts. A low-carb diet involves lowering carbohydrate consumption from meals but not eliminating it.
Dietary carbs have a bad rap for causing adverse effects on the body and causing weight gain. Although carbs are not harmful to your health, they are one of the most essential macronutrients your body needs for energy. Carbohydrates are broken down by the body into glucose, the primary source of energy for bodily functioning and physical activities.
People adopt low-carb diets to reduce weight because they believe carbs are unhealthy for their bodies. Carbohydrates are not harmful to your health instead, your body requires carbs to function properly. Carbohydrates obtained organically from plant-based sources are termed good or healthy carbs, such as nuts, seeds, cereals, lentils and so on.
According to recent research, 45-60% of the diet should be healthy carbs to provide energy to the body for better functions. They should not be entirely eliminated from the diet.
Foods for a low-carb diet:
A diet is high in protein and fat but low in carbohydrates. When you limit your carbohydrate intake, you must increase your protein and healthy fat intake.
You should include healthy natural and complex carb sources in your diet to meet your body’s needs. Natural plant-based sources, such as lentils, legumes, fruits, vegetables, grains, and so on.
Lean protein and healthy fats should be incorporated into the diet if you want to have a balanced and healthy life such as fish, chicken, lentils, quinoa, eggs, and so on. Nuts, seeds, avocados, fatty fish, and olive oil are examples of healthy fats.
Side Effects of Low-Carb Diet:
A low-carb diet can be beneficial for weight loss and other health benefits, but there are several adverse effects to following it for a long time.
The following are some of the side effects:
Constipation:
Constipation is a common symptom among persons who rigorously follow diets, particularly those for weight loss, due to their low fibre content. Low-carb diets are low in fibre content and this is a significant issue for these diets. High-fibre foods, such as grains and beans, are limited to a low-carb diet. Consume foods like beans, broccoli, cauliflower and chia seeds and stay hydrated to treat constipation but If the problem persists, visit a medical professional.
Fatigue:
When your body does not meet its needs, it becomes lethargic and lazy. Carbohydrates are the primary source of energy for our bodily functions, and your body requires energy to perform effectively. Make sure you get enough calories for your body. A low-carbohydrate and low-calorie diet will only harm you in the long term.
Nutritional Deficiencies:
A low-carb diet limits carbs and may deprive us of the essential vitamins and minerals found in fruits and whole grains. Dietary restrictions on essential nutrients result in nutritional deficiencies that your body requires.
Headaches:
Headaches are common as a result of some weakness while starting a diet. Also, if you cut back on carbohydrates (natural sugar supply), headaches may arise. According to research, a low-carb or low-calorie diet worsens the severity of headaches.
Poor athletic performance:
Athletics require energy for intense sports, so they consume a high-carb diet before or after competition. Low-carb diets do not provide enough energy from stored glycogen, resulting in lower capacity and performance during vigorous activities.
Bad oral breath:
Low-carb diets are related to smelly breath. When your body fails to get enough energy from carbs, it begins to use your body fat as a source of fuel. Ketosis occurs as the body uses ketones to get fuel. They are removed from the body via urination or exalation, leaving bad breath.
Dehydration:
Low-carbohydrate diets can cause dehydration and electrolyte imbalances in the body. It is essential to stay hydrated and active during the beginning stages of your diet.
Muscle cramps:
Muscle cramps may occur in the body if you fail to get enough nutrients from your diet. Magnesium and potassium may regulate muscle contraction, and whole grains are high in these nutrients. Cutting up carbohydrates will result in deficiency and, as a result, muscle cramps interfere with muscle functions.
Sustainability:
Low-carb diets are challenging to follow at first, and some people fail to maintain dietary restrictions due to changes in the body.
Increased hunger:
A low-carb diet increases hunger and cravings at the beginning of your diet. Carbohydrates are an essential macronutrient that regulates blood sugar levels; if your body does not get enough carbs, blood sugar levels drop, leaving you hungry and causing sugar cravings. It could result in overeating and ultimately weight gain.
Brain fog:
If you don’t consume sufficient carbohydrates, your brain won’t get enough glucose to stabilise your mood and mental health. As a result, when your body works to regulate normal blood sugar levels, you may suffer mood fluctuations, sleep troubles and a foggy feeling.
Disruption of menstruation:
The low-carb diet stresses your body since it changes from carbs to fat storage to get the fuel for body functioning. As a result, your body’s hormones change, causing anxiety, mood swings, irregular periods, or even amenorrhea, particularly during the early stage of the diet.
If the low-carb diet has side effects, it also has health benefits. These kinds of diets are unhealthy for long periods of time and also have negative long-term effects on your health. As a result, it is essential to get the advice of a healthcare expert or a Dietitian before starting on any type of diet.
Low-Carb Diet Must-Have Foods:
There are some sources that you must consume when on a low-carb diet.
The foods are as follows:
- Nuts
- Fruits
- Vegetables
- Lean protein
Nuts:
Nuts are high in magnesium, potassium, fibre and antioxidants which are beneficial for your health. Take unsalted nuts that are low in sodium and high in good fats. They contain a lot of omega-3 and omega-6 fatty acids such as almonds, cashews, peanuts and walnuts as they are low-carb nuts.
Fruits:
Fruits are nutritious sources that provide your body with essential nutrients. Not all fruits are high in carbohydrates, but they are a natural supply of carbohydrates and are beneficial for your body. Citrus fruit, cherries, apples, peaches, watermelon, kiwis, and berries all have minimal carb content but are high in antioxidants, vitamins, minerals, and fibre, which help protect your body from many infections and illnesses. You can consume two to three fruits per day on a low-carb diet.
Vegetables:
Vegetables such as cauliflowers, capsicums, tomatoes, broccoli, and green leafy vegetables are good suppliers. Low-carb vegetables are those that grow above ground. They are high in essential minerals, vitamins and antioxidants, which help to treat diseases including hypertension and diabetes.
Lean proteins:
Protein-rich yet low-carbohydrate options include poultry, meat, and seafood. Your body needs lean proteins to meet some of its needs. Fatty fish is the best source of nutrients for lowering high cholesterol levels.
Make a balanced meal plan while on a diet to meet your body’s requirements. Consult a dietitian for advice.
Post-Diet Side Effects:
When you decide to discontinue your low-carb diet, you may experience adverse effects. The following side effects include:
- Hunger
- Fatigue
- Bloating
- Irritability
- Weight gain
The body takes time to adjust when switching to a normal diet. It is essential to take small steps and gradually adjust your diet instead of changing it all at once.
The bottom line:
There are two sides to everything, just like a coin. If the low-carb diet has negative impacts, it may also have positive effects on health. It is best to always speak with a dietitian before making any dietary adjustments. They can give you the best advice depending on your medical history and health goals.