Low Carb Diet - Know Side Effects Of It!

A low-carb diet limits the amount of carbohydrates you consume daily. Carbohydrates are the fibres, starches and sugar found in vegetables, fruits, milk products and grains. These are further classified as simple natural, simple refined, complex natural and complex refined.

Refined carbohydrates are found in processed food items such as white bread, pasta, cakes and cookies, aerated drinks and soda. Common sources of natural carbohydrates include –

• Grains
• Seeds and nuts
• Milk
• Fruits and vegetables
• Legumes – peas, beans, lentils

A diet low in carbohydrates can help you lose weight and improve your metabolism. You might want to switch to a low-carb diet if you are aiming for weight loss or are looking to change your eating habits.

Health Risks of a Low-carb Diet

On one hand, a low-carb diet has been shown to keep away metabolic syndrome and insulin resistance. However, there are a few risks associated with this diet. Studies reveal that reducing the intake of carbohydrates drastically may have the following side effects –

• Headache
• Bad breath
• Muscle cramps
• Weakness
• Fatigue
• Skin Rashes
• Diarrhoea

Health Risks of a Low-carb Diet -

Constipation -

Certain types of diet limit the consumption of carbohydrates so much that it leads to gastrointestinal disorders – acid reflux, dyspepsia and others – as well as bone problems. Moreover, you miss out on the essential nutrients that your body requires to function. Not getting enough of these nutrients can result in vitamin or mineral deficiencies.

Restricting carbohydrate intake to 20gms a day may lead to ketosis. Ketosis refers to a condition where your body does not get adequate glucose (sugar) to transform into energy. So, your body breaks down the stored fats and causes ketones to build up, triggering symptoms like nausea, headache, and mental/physical weakness.

If you are looking to cut back on your daily carbs intake, you should get in touch with a nutritionist/dietician first. He can prepare a diet chart for you while keeping in mind your overall health requirements.