Low Carb Diets: Do They Work?

Low carb diets require you to limit the intake of carbohydrates in your body. Of course, this means increasing the intake of some other food groups, but how effective is this kind of diet in the first place? Do they provide actual benefits? What are the potential risks involved? How does your body react to this kind of diet in the first place? 

There has been an increase in the prevalence and popularity of low carb diets, mainly for the purpose of losing weight. So, if you are considering this kind of diet, there are certain dangers you should keep in mind before you decide to embark on the diet. Let’s take a look. 

What Is a Low Carb Diet? 

A low carb diet is one that reduces or minimizes the intake of carbohydrates when it comes to your meals. Usually, this comes with an increase in the intake of proteins and fats in your body. This might sound simple, but there are several types of such low carb diets that can require you to take varying measures and impose different degrees of limitations on how you eat and what you eat. 

For instance, the ketogenic or keto diet involves low carbohydrate intake with high fat intake and moderate protein intake while the paleo diet involves low carbohydrate intake with high protein intake and moderate fat intake. 

Some common food sources that contain plenty of carbs that are usually avoided in low carb diets include grains, bread, vegetables like different potato varieties, corn, beans, beets, carrots and fruits like orange and berries, among others. 

The main and primary consequence and purpose of low carb diets is losing weight. However, there are numerous risks involved with such diets as well that can often outweigh the benefits. 

How Does It Work? 

There are several theories and hypotheses that point towards why and how low carb diets can prove effective when it comes to the body, but none of these have any conclusive or useful evidence. 

Some suggest that lower levels of insulin brought about by this diet can result in weight loss while some point towards the satiating effect that a higher intake of fats and proteins can have. Another theory suggests that low carb diets can increase the rate of metabolism, burning calories quicker as compared to meal plans high in carbohydrates. 

The keto diet, moreover, restricts carbohydrate intake to less than 50 grams every day, resulting in lower glucose levels and higher ketone production and usage from the stored fat in the body. These ketones then make their way to the blood, resulting in ketosis that can then fuel our body in place of glucose. The risk of too many ketone bodies in the blood, however, can result in chronic health problems. 

Potential Dangers 

Now that you are aware of how such diets work, you can move on to understanding the potential risks or dangers. 

Hunger 

While it is suggested that low carb diets might lead to more satiation due to the increased intake of fat and protein, you are still likely to experience plenty of hunger, especially during the initial phases of the diet. This can also be attributed to the suddenly low intake of calories. 

Fatigue 

As your body goes on to receive such low calorie intake along with a sudden decrease in glucose production, your energy levels are bound to decrease considerably. For the first few 

weeks, you might experience fatigue since your body might take time getting used to the process of ketosis for obtaining energy. 

Constipation and Nausea 

A sudden change in your diet can result in issues with your gastrointestinal tract. The reduction of starch and fibre in your body (since most of these tend to come from carbohydrate-rich food) can result in constipation while also making you feel nauseous. 

Headaches 

Starting out on a low carb diet can bring about flu-like symptoms. Apart from nausea and fatigue, you might also experience headaches, fever and cramps, all of which tend to arise due to the occurrence of ketosis, forming side effects that can decrease your energy and productivity. 

Changes in Mood 

You might become irritable and depressed if you do not have enough energy, plenty of which usually comes from carbohydrates. This is, once again, another side effect of ketosis which might take time to settle down. 

Risk of Gout 

An increase in the levels of uric acid in the blood can occur during the initial stage of your low carb diet. While this risk is short-term, it can end up resulting in gout since your body might take time getting used to obtaining its energy from other sources. Gout can result in pain, tenderness and redness in the joints. 

Low Blood Sugar 

Whenever you have your meals with sufficient carbohydrate quantities, your body is able to use the carbs for the purpose of producing energy. This can increase the levels of blood sugar, leading to the production of insulin. This insulin then makes it easier for the body cells to take in the blood sugar and use it for energy production. 

In the absence of such carbs, however, your blood sugar levels will considerably drop and leave you with minimal energy. 

Coronary Heart Disease 

According to a study presented at the European Society of Cardiology Congress (ESC) in 2018, you are at greater risk of dying of coronary heart disease if you embark on a low carb diet. In fact, people who consume lower carbohydrates are 51% more likely to die from this disease, based on the findings of this study. 

This is mainly due to the increased intake of protein and saturated fats without a good balance in the fibres and carbohydrates, all resulting in an increase in cholesterol levels. 

Excess Fat and Protein Intake 

When you reduce your intake of carbohydrates, you will have to end up relying on fats and proteins as the other two macronutrients. While both of these can be beneficial, they will end up causing more harm than good if you consume them more than you should on a regular basis, leading to a host of issues and diseases arising from calories and deficiencies. 

Cerebrovascular Disease 

The ESC study also suggests that you are at greater risk of developing cerebrovascular disease if you minimise your carbohydrate intake. You are 50% more likely to die of this disease as compared to those who have a healthy carbohydrate intake. 

Risk of Cancer 

The risk of cancer is also much higher if you strictly follow a low carbohydrate diet and rely on fats and proteins too much. This will put you at 35% more risk of dying from cancer due to the inhibition of the cells to fully absorb the essential nutrients to fight against harmful substances in the body. A lowered immunity will also end up increasing this risk. 

Kidney Issues 

You might experience issues in your kidney such as kidney stones, which might cause pain and discomfort. An increase in the intake of protein in some kinds of low carb diets can harm renal functions, especially if you already have pre-existing conditions. There is not enough research to suggest that high protein intakes can harm a healthy kidney. 

Deficiencies 

Since carbohydrates are macronutrients and contain a bunch of essential vitamins and minerals, several nutritional deficiencies may arise in your body if you lower your intake of carbohydrates by a considerable extent, which can then lead to health issues in the short term as well as the long term. It is, therefore, important to eat foods rich in minerals like iron and magnesium along with other major vitamins. 

Risks During Pregnancy 

Low carb diets might increase the risks involved in pregnancy or even for women who are trying to get pregnant. This is because your reduced intake of important vegetables and fruits can harm the healthy development of the baby while also causing neural tube defects. 

A foetus requires around 340 calories on a daily basis, and since low carbs diet dramatically reduce the calorie intake, the foetal development as well as the health of the mother can suffer. Studies conducted on pregnant mice show that the baby mice had abnormalities in heart and brain size. 

Unsustainable 

Ultimately, opting for a low carb diet is unsustainable in the long run. You will not be able to maintain it considering the constant fatigue, nausea, dizziness, hunger, depression and lackof energy that you will keep feeling. The weight that you lose is also only likely to be short-lived, which is why it is better to avoid this diet on the whole and try healthier ways of losing weight. 

The Bottom Line 

Low carb diets can be beneficial when it comes to losing weight but you might simply end up experiencing several risks that can often outweigh the benefits. In any case, you must take professional and medical advice before you make drastic changes to your food habits.