Carb-Free Diets: Effective Weight Loss Strategy Or Fad?

The no-carb diet is a highly restrictive eating plan that eliminates carbohydrates from one's diet. Carbohydrates are one of the three main macronutrients and are the body's primary source of energy. They are found in grains, beans, legumes, fruits, vegetables, milk, yogurt, pasta, bread, and baked goods. A no-carb diet, therefore, requires the exclusion of most of these foods and a focus on consuming primarily protein or fat, such as meats, fish, eggs, cheese, oils, and butter. While a no-carb diet may lead to short-term weight loss, it is not a sustainable or recommended approach due to the risk of nutritional deficiencies, constipation, low energy, and other potential health issues.

Does No Carbs Work?

No-carb diets can cause low energy and fatigue

Weakness and fatigue, sometimes called the "keto flu," are common side effects of a low-carb diet. According to a 2020 study in Frontiers in Nutrition, this can also negatively impact your workouts, as you may not feel strong enough to exercise as you usually would.

The 2020-2025 Dietary Guidelines for Americans advise getting 45-65% of daily calories from carbs. Opting for 40% or less can have a significant impact on the way your body functions. Carbs are not just fuel for metabolism and energy; they are also essential for digestion and other important activities.

The body turns carbohydrates into glucose (blood sugar) to make energy. A very low-carb diet triggers the body into nutritional ketosis, where the liver starts to make ketones, a fuel that kicks in when the body doesn't have enough sugar to run on, by breaking down fat.

Ketosis can lead to weakness, fatigue, dizziness, and headaches, mimicking flu symptoms. More serious side effects can also occur, such as stomach pain, nausea, and vomiting. These may be caused by a lack of nutrients from fruits, beans, vegetables, and whole grains, which are not allowed or are strictly limited on a keto diet.

They can lead to constipation

Constipation is a common side effect of a no-carb or low-carb diet. It can be caused by a number of factors, including dehydration, a decrease in fiber intake, and changes in body electrolytes.

The American College of Gastroenterology defines constipation as having fewer than three bowel movements per week. However, what is considered "normal" varies from person to person. Other symptoms of constipation include abdominal pain, bloating, and hard, dry stool that is difficult to pass.

Constipation can be uncomfortable and interfere with daily life. It is usually mild and resolves on its own or with home and over-the-counter remedies. However, if it persists, it is important to talk to a doctor as it can lead to complications such as anal fissures, hemorrhoids, and abdominal pain.

Causes of constipation on a no-carb diet

Decrease in fiber intake

A no-carb diet restricts fruits, most vegetables, beans, and whole grains, which are all sources of fiber. Fiber is essential for maintaining healthy bowel movements, and a sudden decrease in fiber intake can lead to constipation. However, it is important to note that a low-carb diet does not have to be low in fiber if it includes above-ground vegetables and seeds.

Dehydration

The transition to a very low-carb diet can cause an increase in urination, leading to mild dehydration. Dehydration can contribute to constipation. Therefore, it is important to stay adequately hydrated by drinking enough water and ensuring proper electrolyte balance.

Changes in body electrolytes

Changes in body electrolytes, such as sodium and potassium, can alter stool frequency and contribute to constipation.

Caloric decrease

A no-carb diet often results in a natural caloric decrease, which can lead to a decrease in stool volume or frequency.

Preventing and treating constipation on a no-carb diet

There are several ways to prevent or treat constipation on a no-carb diet:

• Stay adequately hydrated by drinking enough water and ensuring proper electrolyte balance.
• Increase salt intake to help with fluid retention and prevent dehydration.
• Eat more fiber-rich foods, such as above-ground vegetables, nuts, and seeds.
• Take magnesium supplements, which have a laxative effect.
• Add medium-chain triglyceride (MCT) oil to stimulate gut motility and bowel movements.
• Engage in regular physical activity, which may improve constipation.

If constipation persists despite these interventions, over-the-counter stool softeners or laxatives may help. However, it is important to talk to a doctor before taking any supplements or medications.

They can cause vitamin and mineral deficiencies

A no-carb diet can lead to vitamin and mineral deficiencies, which can have serious health implications.

Vitamin B12, for example, is found in fortified cereals and breads, which are absent in low-carb diets. A lack of B12 can cause anaemia, fatigue, constipation, muscle weakness, and other ailments. Similarly, vitamin D, which is produced with the help of carbohydrate-rich foods like eggs, cereals, and oats, may be lacking in a no-carb diet. Low vitamin D levels have been linked to an increased risk of Alzheimer's disease.

Vitamin C, which is abundant in potatoes, mangoes, and bananas, may also be deficient in a no-carb diet. This vitamin is important for wound healing, providing antioxidants, and preventing cell damage.

Vitamin E, which is found in nuts, oils, and fruits like mangoes, can also be lacking in a no-carb diet. A deficiency in vitamin E can lead to muscle weakness and immune system issues.

In addition to vitamins, a no-carb diet may also result in mineral deficiencies. For instance, selenium, which is found in Brazil nuts, mushrooms, oysters, tuna, liver, and meat, is often lacking in long-term ketogenic diets. Selenium plays an important role in boosting immunity, ensuring normal thyroid function, and protecting against heart disease.

Choline, an essential nutrient found in eggs, liver, meat, poultry, and fish, is another example of a nutrient that may be deficient in a no-carb diet. Choline is important for normal metabolism and the transport of fats, neurotransmitters, and homocysteine.

Overall, a no-carb diet can lead to deficiencies in several vitamins and minerals, which are essential for maintaining overall health and wellness.

They can cause weight loss

Carbohydrates are one of the three main food types that the body needs to work properly. The other two are proteins and fats. Carbs are the body's primary source of energy. They are found in grains, beans, legumes, fruits, vegetables, milk, yogurt, pasta, bread, and baked goods.

Low-carb diets are often used for weight loss. Studies have shown that decreasing carb intake can help shed pounds and may have health benefits. However, completely eliminating carbs is highly restrictive and most likely unnecessary. Instead, gradually reducing carb intake and decreasing overall calorie intake are less restrictive ways to lose weight.

When you avoid carbs, your body will break down protein and fat for energy. This can lead to weight loss, especially in the short term.

Low-carb diets can result in weight loss and improved health markers. They have been proven to help with type 2 diabetes, irritable bowel syndrome, and more.

Low-carb diets can be difficult to sustain and may cause side effects such as constipation, low energy, and insufficient nutrients. Additionally, the weight lost is mostly water weight at first.

On a low-carb diet, you can eat meat, seafood, eggs, cheese, and above-ground vegetables. It is important to eat whole foods that make for a complete, nutritious, and filling diet.

You should avoid sugar and starchy foods such as bread, pasta, rice, beans, and potatoes.

Tips for success

• Learn about the different types of carbs
• Find low-carb alternatives to popular foods
• Make a meal plan and prepare meals ahead of time
• Consider carb cycling
• Take regular stock of your health

They can be difficult to maintain

No-carb diets can be difficult to maintain for several reasons. Firstly, they are highly restrictive, eliminating entire food groups such as grains, fruits, starchy vegetables, dairy, legumes, and sweets. This makes meal planning and preparation challenging and may lead to boredom or cravings for prohibited foods. The diet is also very high in fat, which may be difficult for some people to adjust to, especially if they are used to a more balanced or plant-based diet.

Another challenge of no-carb diets is that they can cause various unpleasant side effects, often referred to as the "keto flu." These side effects include fatigue, weakness, dizziness, headaches, irritability, nausea, and constipation. These symptoms can last from a few days to a few weeks and may be particularly difficult to cope with for those with busy or active lifestyles. Additionally, no-carb diets can lead to nutritional deficiencies, as they restrict many nutrient-dense foods such as fruits, vegetables, legumes, and dairy. This may result in low energy levels and an increased risk of illness or other health issues.

The restrictive nature of no-carb diets can also make social situations challenging. Eating out or attending social events where food is involved may be difficult, as most typical dishes contain carbohydrates. This can make adherence to the diet more difficult and may lead to feelings of isolation or deprivation.

Furthermore, no-carb diets can be financially burdensome. Meat, fish, and other protein sources typically recommended on no-carb diets can be more expensive than carbohydrate-rich foods like grains and legumes. This may pose a significant challenge for those on a tight budget.

Finally, the long-term impact of no-carb diets is unclear. While they may lead to rapid weight loss in the short term, this is mostly due to water weight loss. There is limited research on the long-term effectiveness and safety of no-carb diets, and some studies suggest that they may increase the risk of heart disease and other health issues. Therefore, no-carb diets are not recommended by many healthcare professionals and should be approached with caution.

Frequently asked questions