Low carb diets deprive the body of access to glucose – one of the quickest sources of energy. As a result, fat deposits are utilized and burned. This is the main reason why low carb diets tend to be quite effective in terms of sustainable weight loss.
Choosing a diet, however, should involve assessing both the pros and the cons. While ketogenic and low carb diets tend to have tons of benefits, there are a number of side effects to examine, as well.
Low Blood Sugar
People who eat a diet rich in carbs have the body produce a certain amount of insulin in order to process the sugar. A sudden change in diet would make it difficult for this mechanism to be modified immediately.
Some people who go on a low carb diet are likely to experience low blood sugar (especially if they were previously used to consuming lots of carbs). The condition is also known as hypoglycemia and a few of its most common symptoms include dizziness, nausea, sweating and chills, confusion and nervousness.
Dizziness and Lack of Energy
This is another pretty common side effect of low carb diets.
Drinking a lot of water is an important part of going on a low carb diet. As a result, some individuals experience mineral imbalances. These mineral imbalances are one of the main causes of dizziness, nausea and excessive fatigue.
Eating potassium-rich foods, opting for electrolyte drinks and consuming slightly larger quantities of salt than usual are all effective options for counteracting the mineral imbalance. As soon as the mineral levels get back up to normal, the side effect is likely to disappear.
This side effect is far from a health hazard but it could make sticking to the diet a challenging task. Low carb diets involve some degree of restriction. This restriction may lead to cravings, especially in people who are emotional eaters.
Individuals who were used to eating lots of pasta, bread and sweets prior to starting the low carb diet will also find it difficult to follow the new restrictive meal plan.
Carb-rich meals are seen as comfort food by many people. These meals are soothing and they produce feelings of well being. Getting emotionally detached from the meals and viewing them as purely a source of energy and nutrition can be quite difficult. Some time will be required to make the adjustment and to get the cravings under control.
Any significant change in meals can lead to gastrointestinal distress. Low carb and ketogenic diets are not an exception.
A low carb diet plan features larger than usual quantities of meat, eggs, dairy and beneficial fats. Depending on the restriction level, the diet could come with minimal quantities of fiber. This deficiency can lead to irregular bowel movements and constipation.
Nausea and diarrhea could occur in other individuals. Large quantities of protein accompanied by lots of fat will be responsible for the problem.
Adding fiber to the diet once again (through increased veggie intake or through the selection of supplement) can alleviate the issue and restore normal digestion.
The body will have some adapting to do on a low carb diet. It will be entering a state of ketosis – the condition in which the body uses stored fat as a source of energy. In the very beginning, ketosis can lead to uneasiness. It may even produce headaches or flu-like symptoms.
In some instances, headaches could be the result of a mineral imbalance. Upping the sodium intake should be sufficient to get the problem resolved.
The unusual headaches and the lightheadedness are likely to disappear in a couple of days. Opting for pain killers while the aches are occurring is one of the simplest ways to cope.
It’s always a good idea to see a physician and talk to a nutrition expert prior to starting a low carb diet. Restrictive meal plans aren’t suitable for everyone. Having your health assessed and relying on a personalized meal plan will reduce the risk of experiencing side effects on the diet.