Low-carb diets have been popularised as a way to lose weight and improve overall health. While these diets can have some benefits, they also come with certain side effects that people need to be aware of before starting.
A low-carb diet is a diet that restricts carbohydrates, typically to less than 100 grams per day. This diet usually involves cutting out or reducing foods like bread, pasta, and sugar, and replacing them with foods high in protein and fat, like meat, fish, eggs, and cheese. The idea behind a low-carb diet is that it will force the body to burn fat for fuel instead of carbohydrates, leading to weight loss and improved health markers like blood sugar and cholesterol levels.
Side Effects Of A Low Carb Diet
However, there are several side effects that people may experience when starting a low-carb diet. Here are some of the most common side effects:
1. Headaches and fatigue
One of the most common side effects of a low-carb diet is headaches and fatigue. This is because the body is used to getting energy from carbohydrates, and when that gets restricted, the body has to switch to using fat for fuel. This can take some time, and during this transition period, people may feel tired and experience headaches.
Also read: 6 Fatal Diseases Caused Due To High Blood Sugar Levels
2. Constipation
A low-carb diet can also lead to constipation, as it often involves reducing or cutting out foods like bread, pasta, and fruits that are high in fibre. Fibre helps to bulk up the stool and keep things moving through the digestive system. Without enough fibre, people may experience constipation, which can be uncomfortable and even painful.
3. Bad breath
Another side effect of a low-carb diet is bad breath. When the body switches from using carbohydrates to using fat for fuel, it produces ketones, which can give the breath a fruity or metallic smell. This is known as ketosis breath, and while it may be unpleasant, it is usually temporary.
4. Muscle cramps
Low-carb diets can also lead to muscle cramps, especially in the early stages of the diet. This is because carbohydrates help the body to store water, and when carbs are restricted, the body may lose water and electrolytes, leading to muscle cramps.
Also read: 6 Fatal Diseases Caused Due To High Blood Sugar Levels
5. Difficulty with exercise
Finally, a low-carb diet can make it difficult to exercise, especially high-intensity exercise like weightlifting or running. This is because carbohydrates are the body's preferred fuel source for these types of activities, and when they are restricted, the body may not have enough energy to perform at its best.
So, what can you do to mitigate these side effects? Here are some tips:
- Drink plenty of water to help prevent constipation and muscle cramps.
- Incorporate more high-fibre foods like leafy greens, nuts, and seeds into your diet to help with constipation.
- Use sugar-free gum or mouthwash to help with bad breath.
- Consider adding more carbohydrates back into your diet if you are having difficulty with exercise.
- Be patient and give your body time to adjust to the new diet.
While a low-carb diet can have some benefits, it also comes with several side effects that people need to be aware of before starting. By taking steps to mitigate these side effects, you can help ensure that your low-carb diet is as safe and effective as possible. As always, it's a good idea to speak with a healthcare professional before making any significant changes to your diet or lifestyle.
