Low carb diet has become more and more common in modern life style. It is not only for those with obesity or diabetes, but also for anyone who feel the need to eat healthier. Basically, Low-carbohydrate diets or low carb diets are dietary programs that limit or restrict carbohydrate consumption. Food with high carbs content such as grain, starchy vegetables and sweet fruits are replaced with foods containing a higher percentage of fat or moderate proteins like meat, eggs, cheese, nuts and vegetable.
A low-carb diet is generally used for losing weight. Some low-carb diets may have health benefits beyond weight loss, such as reducing risk factors associated with diabetes and metabolic syndrome.
But, if you suddenly and drastically cut carbs, one of major nutrients, you may experience a variety of temporary health effects. Many of those effects might last a few weeks until your body adapts to a new way of eating. The most common health effects including:
Low carb causes Fatigue and Dizziness
This is the most common side effect in low-carb diet. Since switching to this new diet plan might cause you urinate more frequently than usual which lead to a loss of water and valuable mineral such as such as sodium and magnesium. But this can be avoided easily by making sure you stay ahead of mineral loss by eating more salt or sipping salty broth throughout the day and eating potassium rich foods. (Dairy foods, green leafy vegetables and avocados are high in potassium).
Low carb causes sugar cravings
As your body is going through changes by cutting carbs and replacing with proteins, within the first few weeks, a low-carb diet can leave you with sugar or other carbs cravings. This might sound not so serious. However, sugar craving can be your worst enemy. The only solution is to be patient, keep yourself hydrated and eat more vegetable. If you can wait it out, the cravings will subside and eventually disappear, as long as you don’t cheat. Eating a large amount of carb will bring the cravings right back and ruins the whole diet plan.
Low carb causes constipation
This is another one of the most common low carb diet side effects. Also, this is usually a function of dehydration, salt loss, eating too much dairy or too many nuts, or possibly magnesium imbalances. You might need to drink a lot more water, cut back on dairy products consumption and eat less nuts.
Tips to overcome the side effects of low carb:
- Follow the meal plan for low-carb diet
- Have small meals and snack throughout the day and try not to starve yourself for three or four hours without eating.
- Keep yourself hydrated.
- Eat sufficient protein at every meals. Since protein plays a key role in weight loss and protect lean muscle mass, so you lose only fat.
- Watch out for hidden carbs, especially when you eat outside.
Overall low carb diet requires a lot of effort and concentration. It’s important to be patient and determined as it would take time to see the result. The side effects might be an obstacle but they will get better and subside once your body adapt to the diet.