Brenda Khan
A no-carb diet is a way of eating that eliminates digestible carbohydrates. Carbohydrates are the body's primary source of energy and are found in grains, beans, legumes, fruits, vegetables, milk, yogurt, pasta, bread, and baked goods. A no-carb diet focuses on consuming foods that contain primarily protein or fat, such as meats, fish, eggs, cheese, oils, and butter. While it is possible to survive on a no-carb diet without starving, the long-term health consequences are unclear. Some potential negative effects include increased bad cholesterol levels, kidney damage, osteoporosis, impaired physical activity, and a lack of sufficient nutrients. Additionally, the restrictive nature of a no-carb diet can lead to mood swings, tiredness, and difficulty concentrating. As such, it is generally not recommended for healthy adults to completely cut out carbs unless under medical supervision.
| Characteristics | Values |
|---|---|
| Energy source | The body switches to breaking down fat into ketones |
| Organs affected | The brain is affected as it prefers glucose |
| Side effects | Weakness, fatigue, dizziness, headaches, tiredness, constipation, mood swings, difficulty concentrating, sluggishness, impaired physical activity, kidney damage, osteoporosis, and higher LDL cholesterol |
| Weight loss | Carb restriction can lead to weight loss, initially due to water weight |
| Nutrient concerns | Carbohydrates provide fibre, and a no-carb diet may lack nutrients from fruits, beans, veggies, and whole grains |
| Safety | There is limited research on the long-term safety of no-carb diets, and they are not recommended for those with eating disorders, children, cholesterol hyper-responders, or pregnant/nursing people |
| Food choices | Meat, fish, eggs, cheese, butter, oils, nuts, seeds, certain fruits and vegetables |
| Glucose | The body can obtain glucose from protein and fat, but it takes time to balance glucose levels |
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What You'll Learn
The body requires glucose to function
Glucose, or blood sugar, is a type of simple carbohydrate that the body uses as its primary source of energy. It is the simplest type of sugar and is derived from dietary carbohydrates. When you consume glucose, your body converts it into blood glucose, which is one of the body's main fuel sources, along with fat and protein.
Glucose is essential for the proper functioning of every organ system. The brain, in particular, relies on blood sugar as its main source of fuel. Nerve cells and chemical messengers in the brain need glucose to help them process information. Without glucose, the brain cannot function properly.
The body can store enough glucose to fuel itself for about a day. When the blood glucose level drops, the pancreas stops producing insulin and starts producing glucagon, which signals the liver to break down stored glycogen and turn it back into glucose. This process helps to restock the body's glucose supply until the next meal.
A no-carb diet eliminates digestible carbohydrates as much as possible. As carbohydrates are the body's primary source of energy, a no-carb diet can be highly restrictive and is not recommended for those with eating disorders, children, cholesterol hyper-responders, or pregnant or nursing people. While it is possible to survive without carbohydrates in the short term, the long-term health consequences are unclear.
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Low-carb diets are high-fat
A no-carb diet is a way of eating that eliminates digestible carbohydrates as much as possible. Carbohydrates are the body's primary source of energy and are found in grains, beans, legumes, fruits, vegetables, milk, yogurt, pasta, bread, and baked goods. As a result, a no-carb diet focuses on consuming foods that contain primarily protein or fat, such as meats, fish, eggs, cheese, oils, and butter.
Low-carb diets are generally defined as those that aim for under 26% of nutrition intake, or 130 grams, of carbohydrates. These diets are often high in fat, with some sources placing the fat intake at 75%. The Atkins and keto diets are types of low-carb, high-fat diets.
On a low-carb, high-fat diet, the body runs on fatty acids instead of carbohydrates, releasing ketones through the breath as acetone. This can result in a fruity or sweet breath odour. In addition, low-carb diets are often low in fibre, which can lead to constipation and gas.
Research suggests that low-carb, high-fat diets can aid in weight loss and have a positive impact on various health issues, including type 2 diabetes, heart disease, acne, PCOS, and Alzheimer's disease. A study by Dr Kevin Hall of the NIH's National Institute of Diabetes and Digestive and Kidney Diseases found that participants on a low-carb, animal-based diet consumed fewer daily calories but had higher insulin and blood sugar levels compared to those on a low-fat, plant-based diet.
However, it is important to note that the long-term impact of a no-carb, high-fat diet is unclear. While research suggests that eating only animal proteins has few negative side effects, some individuals developed higher LDL or "bad" cholesterol levels. As a result, a no-carb, high-fat diet is not recommended for those with existing health conditions, such as cholesterol hyper-responders or heart disease.
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Lack of carbs leads to tiredness
A no-carb diet is a way of eating that eliminates digestible carbohydrates. Carbohydrates are the body's primary source of energy and are found in grains, beans, legumes, fruits, vegetables, milk, yogurt, pasta, bread, and baked goods. Therefore, a no-carb diet consists of foods that contain primarily protein or fat, such as meats, fish, eggs, cheese, oils, and butter.
A no-carb diet is highly restrictive and very high in fat. It is not well-researched for safety and is not recommended for those with eating disorders, children, cholesterol hyper-responders, and pregnant or nursing people. The long-term impact of a no-carb diet is also unclear.
A sudden lack of carbohydrates can lead to tiredness and other symptoms such as dizziness, constipation, muscle weakness, headaches, and changes in mood. This collection of symptoms is often referred to as the keto flu. The keto flu tends to appear about two to seven days after starting a low-carbohydrate diet and is a result of the body's metabolic shift from burning carbohydrates to burning fat for fuel. During this adjustment period, called keto adaptation, the body may experience fatigue as it takes a few days to start efficiently using fat as its main energy source.
The fatigue associated with the keto flu is usually temporary and tends to go away after the first few weeks of following a low-carbohydrate diet. However, if fatigue lasts longer than a week or two, it could point to other issues that need to be addressed. For example, people often do not consume enough calories when they start a low-carbohydrate diet, especially if they are avoiding fatty foods. Therefore, adjusting calories, macros, food selection, activity, or supplements may help to reverse fatigue. Additionally, ensuring adequate sleep and practicing better stress management may help address tiredness.
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No-carb diets are restrictive
A no-carb diet is a way of eating that eliminates digestible carbohydrates as much as possible. Carbs are the body's primary source of energy and are found in grains, beans, legumes, fruits, vegetables, milk, yogurt, pasta, bread, and baked goods. As a result, a no-carb diet is highly restrictive, and a person following this diet must avoid most of these foods.
The diet focuses on restricting a specific macronutrient, and there are no recommendations for daily calorie intake or portion sizes. A no-carb diet can be more restrictive than a keto diet, which only limits carb intake to fewer than 26% of nutritional intake.
On a no-carb diet, people typically eat foods that contain primarily protein or fat, such as meats, fish, eggs, cheese, oils, and butter. Some people on this diet also eat nuts and seeds, non-starchy vegetables, and high-fat fruits like avocado and coconut. These foods are low in net carbs, which are calculated by subtracting the amount of fiber from the total number of carbs.
The long-term health consequences of a no-carb diet are unclear. Research suggests that eating only animal proteins can cause an increase in LDL or "bad" cholesterol levels, which can lead to heart disease. A 2020 study examined the possibility of surviving on a diet of only animal proteins and concluded that calcium levels may become compromised over time, among other possible adverse effects.
Due to the restrictive nature and potential health risks of a no-carb diet, it is not recommended for those with eating disorders, children, cholesterol hyper-responders, or pregnant or nursing people. It is important to consult with a doctor and be monitored by a healthcare professional when following a no-carb diet.
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Carbs are a primary source of energy
Carbohydrates are the main source of energy for the human body. They are fast-acting and turn into energy as soon as they are ingested. This energy powers the brain and body. The brain, in particular, relies heavily on glucose, a product of carbohydrate breakdown, for fuel. When carbohydrates are broken down, glucose is released into the bloodstream and taken up by the body's cells. The cells then use the glucose to produce a fuel molecule called adenosine triphosphate (ATP) through a process called cellular respiration. ATP powers a variety of metabolic tasks.
While the body can use other sources for energy, such as fats, most body cells will prefer to use carbohydrates as their primary energy source if given a mix of nutrients. This is because the body can only store a small amount of carbohydrates, so it needs to be supplemented frequently.
During times of prolonged starvation or very low-carb diets, the brain shifts its main fuel source from glucose to ketone bodies, also known as ketones. Ketones are molecules formed from the breakdown of fatty acids, which the body creates when carbohydrates are not available as an energy source. Ketosis, the state of having large amounts of ketones in the body, is not necessarily harmful and is different from ketoacidosis, a complication of uncontrolled diabetes. However, even in states of ketosis, the brain still requires around one-third of its energy to come from glucose.
Low-carb diets are generally defined as having less than 26% of nutritional intake from carbohydrates, or 130 grams. A no-carb diet eliminates digestible carbohydrates as much as possible, with some leeway for foods that are low in net carbs, such as nuts, seeds, non-starchy vegetables, and high-fat fruits. The long-term health consequences of a no-carb diet are not well understood, but it is known to be a highly restrictive diet that is very high in fat. As such, it is not recommended for those with eating disorders, children, cholesterol hyper-responders, or pregnant or nursing people.
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Frequently asked questions
Yes, it is possible to survive without consuming carbohydrates as your body can get glucose from other nutrients. However, it is important to note that carbohydrates are the body's primary source of energy, and a no-carb diet can lead to lower energy levels and tiredness.
When the body stops getting carbs, it switches to breaking down fat into ketones as an alternative energy source. This state is called ketosis and can lead to side effects such as dizziness, weakness, fatigue, and headaches.
Foods typically allowed on a no-carb diet include meat, fish, eggs, cheese, butter, oils, nuts, seeds, and some non-starchy vegetables like avocados and coconuts.
A no-carb diet can lead to weight loss as it may help reduce overall calorie intake. Additionally, a low-carb diet may improve triglyceride and HDL ("good") cholesterol levels.
The long-term health consequences of a no-carb diet are unclear. Some potential risks include increased "bad" LDL cholesterol levels, kidney damage, osteoporosis, impaired physical activity, and nutritional deficiencies. A no-carb diet is also highly restrictive and may not be sustainable in the long term.
