Dangers of a Low Carb Diet
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Dangers of a Low Carb Diet
Low carb diets can be tempting for many people. It seems like a simple and easy fix to what a lot of people might consider a problem – their weight. The dangers of a low carb diet seem to be something many people do not consider however…
What Does A Low Carb Diet Really Mean?
Maybe you’ve heard a friend say something like this, or even been saying it yourself:
“Oh, I can’t eat that Easter Egg because I’m low carb at the moment”
“No, I’m carb-free so don’t tempt me with that donut!”
“I’d love an another slice of that extra cheese pizza, but I better not because I’m trying to stick to my low carb diet”
Let’s get this straight!
Sure, the high amount of refined sugar in junk food such as cookies, chocolate Easter Eggs and donuts is definitely not good for you.
But it’s not the carbs that are making you gain fat!
REPEAT: IT IS NOT THE CARBOHYDRATES MAKING YOU FAT
It’s the huge amount of calories combined as processed sugar and saturated fat crammed into such a small amount of junk food that are causing you to eat way more calories than you’re burning in a day and making your body store it as fat.
So, just to get this clear – before being fooled into a low carb diet, ask yourself:
Are you actually just looking for a LOW JUNK FOOD diet?
Reducing your intake of processed, refined junk and prepackaged food and replacing it with real, fresh food ingredients that you prepare yourself will likely reduce your calorie intake and help you achieve the results you desire and still feel full of energy (heck, you’ll most definitely feel a lot better in the long run), even with good quality carbohydrates such as sweet potatoes and whole grain rice included.
Now we’ve got that out of the way, there are still benefits, especially for fat loss with a low carb diet, so let’s proceed…
Low Carb Diet Considerations
What is it then, that you should be considering when looking to reduce your carb intake as part of a diet?
The general consensus seems to be that a low carb diet is anything between a maximum of 60-130 grams of carbs a day. Consider that 50 grams of carbs is generally around 2 sweet potatoes, 2 slices of wholemeal bread or 1 cup of brown rice and you get a picture of what you can and cannot eat.
So, you will be looking to reduce your intake of grains, pasta, fruits, bread and starchy veg. Many people choose to replace them with fish, meat, eggs, nuts and nonstarchy veg. This is a quick-fire way for many people to notice a difference, especially when complimenting it with an active lifestyle.
The problem is, this approach is not without its side effects.
The stress that a change in diet can have on the body is different for everyone. But consider the fact that your body is used to leaning on carbs in a way that it has become accustomed to. A change in this can bring on side effects.
Side Effects of a Low Carb Diet
- Bad breath
- Lack of energy
This isn’t the same for everyone of course, and the effects are more likely to be felt in the early stages as your body adjusts.
This is one of the dangers of a low carb diet, and the cause of many of the potential side effects.
The fact is, low carb diets can actually result in you losing more fluid than usual as they pass through you with less food to break down along the way.
One of the quick fixes that often work is to increase the amount of water and salt you consume.
Let’s take a closer look at some more of the dangers of a low carb diet:
Headaches and Brain Fog
The most common of side effects from a low carb diet impact your brain function. These are most likely felt within the adjustment period of the initial days of low carb intake.
These fade pretty fast and you shouldn’t experience them for long.
By adding salt into a glass of water, you give yourself a chance of making this pass even quicker. If you can wait it out, it will be worth it. It won’t be long until your body starts to burn fat and this is just part of the transitional phase.
This is where your digestive system is getting to grips with its new demands. Once it is up to speed, this shouldn’t be an issue but in the meantime, there are a couple of things you might wish to do to counter the effects of constipation.
Dehydration is the main area of blame here and if you can take on more water than usual, this will often do the trick. Taking more water on board will help to soften up the contents of your colon, which is suffering from a lack of fluids.
This will usually help but if it does not, having a bit more fiber in your diet at this stage in your transition from loads to low carbs will help. Lots of vegetables, nuts, berries, and bran will help.
These often occur during overusing certain muscles or dehydration, which is the case when taking on fewer carbs.
This is due to a lack of magnesium, which can be supplemented alone, or again some salt added to water might do the trick to replace the minerals you need this will reverse one of the more uncomfortable dangers of a low carb diet.
When your body no longer has carbs to burn and has started to use fat as its fuel, your body will naturally make acetone. This, unfortunately, is the main cause of bad breath when it comes to fewer carbs.
Acetone can find its way out of your body through your sweat or breath and the effects can remain, although it does pass for many people when their body has become accustomed to the change in diet.
The easiest way of ensuring you keep your breath fresh is by carrying sugar-free gum on the go.
This is where your body will be getting rid of the extra carbs and can happen on and off for over a week at first.
The effects might be because your body is getting used to a different quality of food, especially if previously you were consuming a lot of processed carbs such as chips, bagels, white bread etc.
Try consuming some extra fiber to absorb some of the water that is causing your bowel movements to come out in this way.
This is where you will notice a difference, especially in the beginning.
The lowering of your carb intake will be a shock to the system. If you are planning on complimenting this with a gym routine, then we suggest that you take it slow in the early days.
Your body will need to get used to the change and might not be able to operate to the same level until it is used to it.
It could be weeks until you are able to get up to speed in the gym, your body is moving from working off carbs to working off fat and this doesn’t happen overnight.
Try an extra glass of water with salt before exercise to give you the best chance of working hard on a low carb stomach.
Dangers of a Low Carb Diet – Ketosis
This is when your body which usually burns carbs for fuel has to burn fat as fuel, otherwise known as ketosis.
There are different types of diets that a lower than usual carb intake is part of.
One of these is the low carb, high protein (sometimes known as the Atkins Diet) of which recommends the participant gets up to 50% of their calorie intake through proteins.
This has its own issues to consider. WebMD states that the risks from low carb, high protein diets can be as follows: High cholesterol often from fatty cuts of meat, kidney problems, especially if you have existing issues in that area and even kidney stones through urinating more calcium than usual.
It is clear then, that side effects from a change in diet can differ dramatically.
Low Carbs vs Low Fat Diets
This is another hot topic, many people seem to believe that fats are the source of all their problems, but reducing carbs can be more beneficial.
According to Harvard.ed – “There is some evidence that a low-carbohydrate diet may help people lose weight more quickly than a low-fat diet (31,32)—and may help them maintain that weight loss.”
So, in the short and long term, a lower carb diet has its benefits over a low-fat diet.
Dangers of a Low Carb Diet – Help for Exercise
This is a problem for a lot of people and one of the biggest dangers of a low carb diet.
If you think you can significantly lower your carb intake and get straight back into the gym without there being a difference, you are in for a shock.
The extra energy will have to come from somewhere!
This is where a lot of people will choose a supplement such as a fat burner. This can significantly help with lower than usual calorie intake.
The difficult part here is in the product itself. You need a fat burner that has effective ingredients but at optimal dosages.
It needs to be made from 100% natural ingredients and be safe. There rent many fat burners that do all that, but for us, Instant Knockout is the best in the business.
Instant Knockout fat burner gives you:
- Quicker fat loss
- No side effects
- Increased energy
- Less of an appetite
These are the kind of traits you want, especially the increased energy in the initial stages of cutting down on carbs.
The company behind it, Roar Ambition have an excellent reputation and with their money back guarantee and impressive testimonials, it is our top fat burner for a reason.
And if you feel reassured by endorsements, then you should know that UFC fighter Diego Sanchez uses this product to make weight before a professional fight.
Professional b-boy (breakdancer) and all-round health, fitness, weightlifting, calisthenics, climbing and movement addict since childhood! Raised by health and nutrition obsessed parents, he’s keen to research and question everything. Oliver absolutely loves learning, optimizing and improving himself and his performance and has a passion for helping others to achieve the same!