Listed here are a few of the commonest uncomfortable side effects of slashing or eliminating carbs out of your food plan:
1. You continuously really feel drained
Carbohydrates energise your physique and gasoline your muscle mass (it is one motive we frequently crave carb-rich consolation meals in winter as our our bodies burn extra vitality to principal their core temperature). So it follows that curbing your consumption may depart you feeling sluggish.
A lot of this has to do with how carbs are transformed within the physique. After being damaged down into easy sugars, they’re “absorbed into the bloodstream, where glucose becomes fuel for the body,” Clarissa explains. “Insulin helps cells take up glucose for energy or stores it as glycogen in the liver and muscles.
“When your carb intake is too low, glycogen stores are quickly depleted, leaving the body with less readily available energy,” she continues.
Cue your physique has to work more durable to transform vitality from the protein and fat you eat, and weak point– dubbed “keto flu”— sets in.
2. Your workouts feel tougher
This also explains why you may feel weaker when working out as carbs fuel your muscles and muscle contractions.
“Another important benefit of carbs is that they help your body to preserve protein,” says Riya. “When you consume enough carbs, your body can use protein mainly for repairing and building muscle rather than relying on it for energy. This is crucial if you’re aiming for muscle growth or trying to stay fit.”
3. You’ve got brain fog
Carbs also fuel your brain. “When you eat carbs, your body breaks them down into glucose, which is what your brain uses to function properly,” says Riya. “The brain doesn’t have a way to store glucose, so it relies on a continuous supply of it through the bloodstream.
“If you’re not getting enough carbs, your body can struggle to supply the glucose your brain needs,” she continues. “Basically, with out sufficient vitality from carbs, you may discover it onerous to pay attention, suppose clearly, or keep centered on duties.”
In a single research, ladies have been divided into two teams: one group adopted a strict low-carb food plan, whereas the opposite group ate a balanced food plan. Cognitive assessments have been taken at numerous factors—earlier than beginning the diets and once more after 48 hours, one week, two weeks and three weeks.
“The results showed that those on the low-carb diet didn’t perform as well on memory tasks compared to the balanced diet group,” Riya notes. “Interestingly, once they reintroduced carbs, their memory improved, showing just how important carbs are for brain function.”
4. You are feeling bloated
“Many carbohydrate-rich foods, particularly whole grains, fruits and vegetables are high in fibre, which is essential for gut health,” says Clarissa. “When you reduce your carbohydrate intake, you often decrease your fibre consumption.
“Fibre plays a crucial role in promoting regular bowel movements, so without sufficient fibre, you may experience constipation. This backing up in the digestive system can result in gas and bloating.”
Another culprit may be low-carb or low-sugar alternatives. “These can sometimes have artificial sweeteners or sugar alcohols, which – if consumed in excess or by those with sensitive stomachs – can cause side effects such as bloating,” provides Clarissa.
