Carbohydrates are one of the basic food groups, and are found in a large number of different foods. They also have several types, such as: natural, refined, or manufactured source carbohydrates. Many believe that cutting carbohydrates is beneficial for the body. Is this true? Is it safe for health?
Bread, pasta, and rice are starchy foods that have many lovers. They are cheap and have a distinctive taste. We find that many people during work resort to eating this type of food, which exposes them to weight gain and many health problems. Therefore, when thinking about this matter, you must know What happens in your body when you stop eating carbohydrates?
Carbohydrates are one of the primary sources of energy in the body. The body resorts to storing excess carbohydrates in the liver and muscles. Therefore, if you eat large amounts of carbohydrates in excess of your body’s need, the body stores them and turns them into fat for later use. This is where the idea of cutting carbohydrates came from.
What does cutting carbs do?
Carbohydrates are an essential nutrient that your body converts into glucose, or blood sugar, to provide energy for your body to function. A low-carb diet, such as keto and the early phase of the Atkins diet, pushes your body into nutritional ketosis. Your liver begins producing ketones — the fuel that kicks in when your body doesn't have enough sugar to power it by breaking down fat.
How low carb is intended?
To achieve nutritional ketosis, low-carb diets limit your carbohydrate intake to less than 10% of your total macronutrient intake (carbs, fat, and protein). This means 20 to 50 grams per day of carbohydrates. Low-carb diets generally require less than 26% of dietary intake, or 130 grams.
Harmful effects of cutting carbohydrates:
- You will lose water weight
A sudden lack of carbohydrates will make you lose weight. However, it is mostly water weight at first. This is mostly because cutting carbs also wipes out your muscle glycogen stores. Glycogen helps your body retain water. You may also lose some salt with the carbs you cut. When you start eating carbs again, the water weight comes right back. It takes 2 to 3 weeks for ketosis to kick in and start burning fat.
- Getting “keto flu”
Ketosis can lead to weakness, fatigue, dizziness, and headaches, which may closely resemble flu symptoms. More serious side effects can also occur, such as stomach pain, nausea, and vomiting. Some doctors believe it's because you're not getting enough nutrients from fruits, beans, vegetables and whole grains — foods that aren't allowed, or are strictly limited, on the keto diet.
- Dizziness and imbalance
You may feel foggy as your body tries to maintain normal blood sugar levels. It may be difficult to sleep at first. You may feel very tired, which will make your mind feel more foggy for a while.
- Flatulence and gas
Low-carb diets are also low in fiber. Constipation may occur, although it usually goes away within a few weeks. You can get some fiber from watery fruits like watermelon. In addition, gas can get trapped in your digestive system. Your stomach may feel very full and hurt. If you stay well hydrated and get enough electrolytes (minerals that help balance water in your body and nourish your cells), your symptoms may not be serious or last long.
- Low blood sugar levels
A low-carb diet can lower blood sugar levels. This can help if you have diabetes. But in true ketosis, hypoglycemia is a risk. This happens when the blood sugar level drops too low. The ideal treatment is to eat 15 grams of carbohydrates to boost it. If it's still too low after 15 minutes, you'll need another 15 grams. If you have diabetes, check your blood sugar often and know that you may need to adjust your medications while on this diet.
- Mood swings
Your state of mind can become wonky when you sharply cut out healthy carbohydrates that send sugar to the brain. Maybe you're bored. One study found that people who followed a low-carb diet over time had less serotonin in their brains than those who followed a low-fat diet. Healthy serotonin levels help protect against anxiety and depression.
- References:
- https://www.webmd.com/diet/ss/slideshow-what-happens-when-you-stop-eating-carbs
- https://www.healthline.com/nutrition/how-many-carbs-per-day-to-lose-weight
- https://www.cnet.com/health/nutrition/cutting-carbs-a-dietitian-gives-us-6-reasons-not-to/