Brenda Khan
Carbohydrates are one of the three macronutrients that the body needs, and healthy adults should consume 45% to 65% of their daily caloric intake from carbohydrates. Therefore, a no-carb diet may lead to low energy and fatigue, and your body will eventually go into a state of ketosis, where it burns fat instead of carbohydrates. This can lead to weakness, fatigue, dizziness, headaches, and a slower source of fuel for the body. Some studies have also shown that low-carb diets may increase LDL (bad cholesterol) in some people, while others have linked low-carb diets to increased mortality.
Characteristics and their values of leaving carbs out of your diet
| Characteristics | Values |
|---|---|
| Weight Loss | You will lose weight, mostly water weight at first. |
| Flatter Belly | Replacing simple carbs with high-fiber foods flattens the belly. |
| Low Energy | You will have less energy and may feel tired, hungry, and sluggish. |
| Bad Breath | Your breath may smell fruity or sweet due to ketones released through the breath. |
| Nutritional Deficiency | A no-carb diet may not provide enough vitamins and minerals, such as potassium, B vitamins, and vitamin C. |
| Constipation | Low-carb diets are also low in fiber, which can lead to constipation. |
| Kidney Stones | Nutritional ketosis may increase uric acid levels, leading to kidney stones or gout flares. |
| Increased Mortality | Some population studies have linked low-carb diets to increased mortality. |
| Rise in LDL Cholesterol | Low-carb diets may increase "bad" cholesterol, which can lead to heart disease. |
| Impaired Physical Activity | Long-term carbohydrate restriction has been linked to impaired physical activity. |
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What You'll Learn
You will likely experience low energy and fatigue
Carbohydrates are one of the three macronutrients that the body needs, along with protein and fat. They are needed in large amounts and are essential for human health and proper body functioning. Carbohydrates provide most of the fuel for daily activity and functioning. When you stop eating them, your body is forced to find an alternative energy source. This can lead to low energy and fatigue.
When you cut out carbs, your body will switch to breaking down fat into ketones, an alternative to glucose. This puts the body into ketosis, a state with elevated ketones. Ketosis can lead to weakness, fatigue, dizziness, and headaches, which can feel a lot like flu symptoms. According to a 2020 study in Frontiers in Nutrition, weakness and fatigue—sometimes called "keto flu"—are common side effects of a low-carb diet.
The lowest safe amount of carbohydrates is about 50 grams daily, according to the Mayo Clinic. Avoiding an entire food group is an extremely restrictive eating pattern that is difficult to sustain long-term. When you cut out carbs, you may feel more tired and hungry and find concentrating more difficult. You may feel incredibly sluggish and find it difficult to perform athletically if you're used to being active and exercising regularly.
If you're feeling exhausted, you're probably not eating enough fat. "A lot of people drop their carbs but they don't increase their fat," says Bob Seebohar, a Board Certified Specialist in Sports Dietetics and former sports dietitian for US Olympic teams. "When you restrict one nutrient and don't increase another nutrient, you'll have lower energy because you're going into caloric restriction now." Fat is also essential for creating energy.
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Your body will enter a state of ketosis, which can cause low-carb flu
Carbohydrates are one of the three macronutrients essential for human health and proper body functioning. They provide most of the fuel for daily activity and functioning. Hence, when you stop eating them, you will probably experience a decrease in energy levels and may feel more tired and hungry. Your body will then be forced to find an alternative energy source, and it will switch to breaking down fat into ketones, an alternative to glucose. This puts the body into a state called ketosis, which has side effects such as dizziness, weakness, fatigue, and headaches.
Ketosis is a metabolic state that occurs when your body burns fat for energy instead of glucose. Ketosis can be reached by adopting a very low-carb diet, fasting, or starvation. Nutritional ketosis occurs when the fat used to create ketones comes from your diet, while fasting or starvation leads to ketosis when the body uses its fat stores. Typically, it takes two to four days to enter ketosis, but this varies based on factors such as carbohydrate, fat, and protein intake, physical activity level, metabolism, sleep health, and stress level.
The transition to a ketogenic diet can be challenging, and some people may experience "keto flu" or "low-carb flu" symptoms, including dizziness, weakness, fatigue, headaches, upset stomach, and constipation. These symptoms can range from mild to severe and may last from a few days to several weeks or, in rare cases, up to a month. They occur as the body adapts to burning ketones for energy instead of glucose.
Long-term keto dieters often report increased focus and energy, and the diet is also associated with weight loss and improved health. However, it is not suitable for everyone, and those with certain medical conditions should consult a doctor before starting a ketogenic diet. Additionally, ketogenic diets are restrictive and can lead to nutrient deficiencies and digestive issues if not properly managed.
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You may lose weight, but it's mostly water weight at first
Low-carb diets are often associated with weight loss, and cutting out carbohydrates can help shed pounds, especially in the beginning. However, it's important to understand that the initial weight loss is mostly attributed to a rapid drop in water weight. This occurs because carbohydrates help the body retain water, and when you stop consuming them, the glycogen stores in your muscles decrease, leading to a loss of water weight.
When you eliminate carbohydrates from your diet, you are also likely to lose some salt. This loss of water weight and salt can cause a noticeable difference on the scales and in your appearance, but it's important to remember that this is not a true reflection of fat loss. In fact, when you start eating carbohydrates again, the water weight typically returns.
The water weight loss associated with low-carb diets can be misleading, as it may give the impression of significant weight loss in the initial stages. However, the actual fat loss occurs more gradually. It takes time for the body to transition into a state of ketosis, where it starts burning fat instead of carbohydrates for energy. This process can take around 2 to 3 weeks to fully take effect, and during this adjustment period, the body continues to rely primarily on carbohydrate stores and water weight for energy.
While a low-carb diet can help jumpstart your weight loss journey, it is not a sustainable or well-rounded approach in the long term. It is crucial to incorporate a healthy and balanced meal plan that includes a variety of food groups to ensure your body receives all the necessary nutrients. Additionally, consulting a healthcare professional or a dietitian before making any drastic dietary changes is always advisable, as they can guide you based on your individual needs and health status.
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You may be at risk of kidney stones, gout flares, and kidney damage
While a well-formulated low-carb diet is generally safe for people with normal kidney function, there are some associated risks that should be considered. Nutritional ketosis, a state induced by extremely low-carb diets, can increase uric acid levels in the blood, which is a major cause of gout and kidney stones. Gout is a painful inflammation of the joints, most commonly affecting the big toe, and caused by elevated uric acid levels resulting in crystals forming in the affected joint.
Observational studies have shown a correlation between fructose consumption and an increased risk of gout, with short-term studies demonstrating a temporary rise in uric acid levels when starting a strict low-carb diet. However, these effects seem to disappear after approximately six weeks, with some studies even showing a decrease in uric acid levels after several months or years on a low-carb diet.
Kidney stones are also more likely to form due to the change in urine composition that low-carb, high-protein diets can cause. Additionally, not drinking enough water and consuming large amounts of fructose are linked to kidney stones. It is important to note that kidney stones are relatively common, with one in ten people likely to develop one at some point in their lives.
Furthermore, while a low-carb diet can help manage diabetes and high blood pressure, which are the biggest causes of kidney damage, there is a risk of hypoglycaemia if blood sugar levels dip too low. Therefore, it is crucial for individuals with diabetes to closely monitor their blood sugar levels and adjust their medication accordingly while on a low-carb diet.
In summary, while a low-carb diet may not directly cause gout flares or kidney damage, it can increase the risk of gout and kidney stones due to elevated uric acid levels and changes in urine composition. Additionally, the potential for hypoglycaemia in individuals with diabetes could indirectly impact kidney health if blood sugar management is not carefully monitored.
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You may experience constipation and digestive issues
Carbohydrates are one of the three macronutrients essential for human health and proper body functioning. They are the body's primary source of energy, and when you stop eating them, your body is forced to find an alternative energy source. Carbohydrates are also a significant source of fibre in the diet. Therefore, a low-carb diet can lead to a reduced fibre intake, which can cause constipation and other digestive issues.
Constipation is a well-known side effect of low-carb diets, such as the keto diet, and can be troubling enough for some people to give up on the diet. Constipation is defined as having three or fewer bowel movements per week, and it can cause hard and lumpy stools that are difficult to pass. It can be caused by a lack of fibre in the diet, as well as dehydration. When the body is dehydrated, it pulls water from the colon, which can lead to constipation as the water is no longer available to hydrate and lubricate the stool.
To prevent constipation when following a low-carb diet, it is important to ensure adequate hydration and fibre intake. Drinking enough water and consuming high-fibre foods, such as leafy greens, broccoli, nuts, seeds, and berries, can help promote regular bowel movements. Additionally, getting regular exercise, such as going for a brisk walk after meals, can also help with digestion and relieve constipation.
It is worth noting that the lowest safe amount of carbohydrates recommended is about 50 grams daily, according to the Mayo Clinic. Avoiding an entire food group, such as carbohydrates, is extremely restrictive and can be challenging to sustain long-term. Therefore, it is generally not recommended that healthy adults completely cut out carbs unless under medical supervision.
If you experience constipation or other digestive issues while on a low-carb diet, it is important to address them promptly. If your constipation does not improve after trying home remedies and increasing your fibre and water intake, it is advisable to consult a doctor or a registered dietitian nutritionist for guidance and to ensure that your diet is nutritionally adequate.
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Frequently asked questions
Carbohydrates are one of the three macronutrients that the body needs, along with protein and fat. They are needed in large amounts and are essential for human health and proper body functioning.
Since carbohydrates are an essential macronutrient, it is generally not recommended that healthy adults cut them out completely. Carbohydrates provide most of the fuel for daily activity and functioning, so you'll probably experience low energy and fatigue if you stop eating them.
Some people on a no-carb diet experience "brain fog", weakness, dizziness, headaches, irritability, and nausea that can last a few days or even weeks, also known as the "low-carb flu".
Nutritional ketosis may bump up uric acid levels, leading to kidney stones or gout flares. Some studies have also shown that low-carb diets may increase LDL ("bad cholesterol") in some people, and can lead to kidney damage, osteoporosis, and impaired physical activity.
A no-carb diet is a very restrictive diet that is difficult to sustain long-term. Instead of cutting out all carbs, you can try a low-carb diet, which promotes weight loss and may have health benefits.
