Weight loss: Lesser known side effects of eating a low-carb diet

Carbs are considered as a villain by weight-watchers. However, carbohydrates are an essential component for maintaining a well-functioning body. Reducing your carb intake can help in weight loss. However, if you reduce it too much, you may have to deal with other side-effects, which may not be good for your overall health and long-term weight loss.

According to nutrition experts, a typical low-carb diet limits daily carbohydrates intake to between 60 and 130 grams. A ketogenic diet tends to stay below 30 grams of carbohydrates. This involves not consuming certain foods, or consuming them in very small quantities. These include most grains, legumes, fruits, bread, sweets, pasta and starchy vegetables. These are replaced with meat, poultry, fish, eggs, non-starchy vegetables, nuts, and seeds.

With a change in diet, your body can take a while to adjust and the new diet may or may not work for you in the long-run. Here are some of the side-effects of switching to a low carb diet.

One of the earliest side effects of a low-carb diet is headaches. These happen because the brain prefers to run on glucose and burns the last stores of glucose before it switches to ketones for energy. Since the brain is constantly focusing on using an alternative source of energy, people on a low-carb diet can feel anxious and have difficulty concentrating.

Since carbs produce feel good chemicals like serotonin and dopamine, low-carb diets can also lead to depressive moods and reduce your levels of motivation.

With a fall in your body’s preferred fuel source – carbs – you may experience lack of energy, weakness and/or fatigue. This may be just in the initial stages of your low-carb diet, as it takes a while for the body to adapt to a new diet. However, you should consider going back to your previous diet, in case you continue to feel fatigue even after the initial few days.

Read more: 6 ways to jumpstart healthy eating habits after the holidays

Constipation is another side effect of reducing your daily carbohydrate intake. Since you may not be eating enough of high-carb and high-fiber foods like grains and beans, the lack of fiber may disturb your bowel movements.

High-carb whole grains are also important sources of nutrients and minerals like potassium, calcium and sodium. These are essential for proper functioning of muscles. Eliminating these from your diet without properly compensating with other low-carb sources can lead to muscle cramps and racing heart.

Read more: Weight loss: Healthy paratha recipes you can eat guilt-free

Bad breath and a foul taste in the mouth can also be side effects of running on low-carbohydrate diets. When eating low carbohydrate diets, your body is unable to get the preferred glycogen for fuel and switches to ketones. These ketones are removed from the body through urination and exhalation. The exhalation of these ketones may be the cause of bad breath.