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Your body needs three major macronutrients to function properly. These include carbohydrates, proteins, and fats. Carbohydrates are the most commonly available macronutrients in everyday foods.Reports show that Americans obtain 45% to 65% of their daily calories from carbs.
A low-carb diet is a way of eating that reduces carbohydrate intake while focusing on proteins, non-starchy veggies, and healthy fats. People opt for such a diet for benefits like weight loss and to lower the risk of certain health conditions liketype 2 diabetes.
But there are different types of carbs and not all carbs have the same impact on your body. This is why I’ll talk about different types of carbs before exploring whether a low-carb diet indeed results inweight loss.
Carbohydrates are the fuel for your body. These are divided into two main types: simple carbohydrates and complex carbohydrates.
Simple carbohydrates are easily digested sugars that provide a quick source of energy. These include:
Natural Simple Carbohydrates are found in whole foods like fruits, milk, and honey. Eating such carbs provides a quick boost of energy because they are easily broken down by the body. These foods also contain vitamins, minerals, and fiber, which make them healthier than refined simple carbs.
Refined Simple Carbohydrates come from processed foods like white sugar, candy, and soft drinks. Like natural simple carbs, they also give a quick energy boost but lack essential nutrients like fiber and vitamins.
Since these lack fiber, they are digested quickly, which causes blood sugar spikes – increasing the risk of weight problems and health conditions like diabetes in the long term.
Complex carbohydrates are slow-digesting carbs that provide long-lasting energy and help maintain stable blood sugar levels. These can further be divided into two types:
Natural Complex Carbohydratesare found in whole grains, vegetables, some fibrous fruits, and legumes. These take longer to digest, providing a steady release of energy. These are also rich in fiber, whichhelps in digestion and keeps blood sugar stable.
Such foods also contain essential nutrients that support overall health.
Refined Complex Carbohydratesare processed products of natural complex carbs. Manufacturers create refined complex carbs by stripping whole grains of fiber and nutrients. Examples include white bread, white rice, and pastries.
Your body digests these carbs faster than natural complex carbs so you get quick energy release but fewer health benefits. Since these lack fiber, they do not keep you full for long and may lead to overeating and weight gain.
A low-carb diet does not mean completely avoiding carbohydrates. Instead, it focuses on reducing carb intake while still including some healthy sources. Here are the differentcategories of diet based on carbohydrate levels:
Very low-carb diet: Less than 10% of daily calories from carbs or 20-50 grams per day. While this type of diet is very low in carbs, it’s high in fats like the keto diet.
Low-carb diet: Less than 26% of daily calories from carbs or under 130 grams per day.
Moderate-carb diet: 26% to 44% of daily calories from carbs.
High-carb diet: 45% or more of daily calories from carbs.
Low-carb dietshelp with weight loss and blood sugar control but completely cutting out all carbs is neither necessary nor sustainable.
In fact, getting no carbs at all can lead to some serious side effects.
Carbohydrates are a major macronutrient for your body. So, even if cutting all the carbs may offer you some short-term benefits; odds are it may result in some serious health concerns in the long term.
Here is what can happen if you get no carbs in your diet:
Cutting all carbs is incredibly hard and nearly impossible in the long term. Even so, cutting almost all carbs, like in the keto diet, forces your body into a state calledketogenesis. In ketogenesis or ketosis, your body utilizes fats from your diet and the stored fat for energy instead of carbohydrates. This process helps reduce body fat and supports weight loss over time.
Studies show that individuals can lose up to 10 pounds in two weeks when their body shifts to a ketogenic pathway for energy production. However, moststudies show that a low-carbohydrate diet is sufficiently effective for weight loss. This is why completely eliminating carbs may not be necessary for weight loss benefits.
Reducing carbohydrate intake helpslower blood glucose levels, which benefits people with diabetes. Without many carbs, your blood sugar rises more slowly after meals.
This steady and slow increase in blood sugar levels reduces the stress on your body to produce insulin. A balanced blood sugar level supports better overall health and can lower the risk of diabetes-related complications.
Eliminating carbohydrates from your diet canlead to fatigue and low energy levels. Carbohydrates in your diet are the main source of quick fuel for your body.
When you cut all the carbs in your diet, your body may struggle to find enough quick energy to support many daily activities. This can lead to feelings of tiredness and low energy levels, which may affect your quality of life if it persists for a long time.
Cutting all carbs from your diet greatly reduces your fiber intake, which is an important carbohydrate found in leafy greens, fruits, and whole grains. Fiber plays a key role in digestion bymaking stool soft and regulating bowel movements.
Studies show that lack of fiber in your diet increases your chances of experiencing digestive issues likeconstipation anddiarrhea. Also,fiber supports the gut microbiota by serving as a fuel for good bacteria in your digestive system.
A lack of fiber, therefore, can negatively impact your gut microbiota and overallgut health.
A2023 study shows that a low carbohydrate diet (80-50 g/day) increases the risk of nutritional deficiencies. After all, carbohydrate-rich foods like fruits, vegetables, and whole grains are important sources of essential vitamins and minerals.
When you cut such foods from your meals, you may miss out on essential nutrients needed for energy, immune function, and overall health.
Over time, a lack of these nutrients can weaken your immune system and lead to other health problems. If you have to follow a strict no-carb diet for any reason, it is important to find alternative nutrient sources to avoid deficiencies.
Stopping carbohydrate intake can help youreduce belly fat as your body begins to use stored fat for energy.Studies show that low-carb diets may cause belly fat loss in people who are overweight and those at risk for type 2 diabetes.
However, it's not necessary to eliminate all carbs to achieve this effect.
Instead, one should focus on reducing refined carbohydrates such as white bread and sugary snacks, as these are often the main causes of weight gain, including belly fat.
You can go for a low to moderate carbohydrate diet that consists of complex carbohydrates such as whole grains and vegetables. Complex carbs digest more slowly, helping you feel full longer and supporting weight loss, including belly fat.
That said, if you’re someone who works out or you’re a runner, then you must eat more carbs than others on any such diet. It’s because your muscles need carbs to move and if you don’t provide them enough fuel, your body may start breaking your muscles to get enough fuel.
Cutting carbs and cutting calories are two common approaches that people consider when planning weight loss. Both approaches have their benefits and potential drawbacks. The best option varies for each individual, depending on their health condition and dietary goals.
Reducing overall calorie intake can assist in weight loss, especially for individuals withobesity. However,studies show that consuming too few calories may trigger the body's survival mechanisms, leading tometabolic damage. This means the body becomes more efficient in conserving energy which can make it challenging to lose weight.
Limiting carbohydrate intake can be beneficial for individuals with diabetes. Areport by the British Diabetic Association shows that low-carb diets can safely and effectively help manage weight, blood sugar, and heart disease risk in people with type 2 diabetes.
Keep in mind that even after cutting carbs, it's possible to consume excess calories, which can make losing weight more difficult. This is why it's important to monitor your calorie intake along with reducing carbs.
A low-carb diet can help with weight loss and offer other health benefits but only when planned properly.
Here are some tips that can help you enjoy the benefits of low carb diet without side effects:
Instead of cutting carbs suddenly, slowly reduce your intake over a few weeks. This gentle shift helps your body adapt to burning fat for energy and can lower the chance of side effects like tiredness or fatigue.
Studies show that when you lower the intake of carbohydrates in your diet, your body loses water and electrolytes more quickly. Your body stores carbs as glycogen, whichholds water. Eating fewer carbs lowers glycogen levels, reducing water storage and increasing water and electrolyte loss.
Drinking plenty of water and adding foods rich in potassium and magnesium can help prevent dizziness, muscle cramps, and other issues related to electrolyte loss.
Even when you are on a low-carb diet, it is essential to get sufficient fiber. It’s because fiber helps maintain gut health. If you choose a low-carb diet or a moderate-carb diet, fiber helps slow down the release of glucose into the bloodstream from such a diet, preventing sudden glucose spikes.
When planning a low-carb diet, it can be challenging to meet yourdaily fiber requirements as you usually get fiber from foods that are rich in carbs. This is where fiber supplements and powders can help. We recommend a third-party certified fiber supplement likeplant-based fiber powder.
Here are some healthy food options to incorporate into your low-carb diet to maximize the benefits while avoiding side effects:
Vegetables such as spinach, broccoli, cauliflower, and zucchini are excellent choices for your low-carb diet. They are low in carbs and high in nutrients like vitamins, minerals, and fiber to help you with weight loss and improve overall health.
Foods like chicken, fish, turkey, and tofu provide the protein your body needs without adding many carbs. Proteins help build and repair muscles whilekeeping you full longer, lowering the chances of overeating. They also help keep blood sugar levels stable, which is especially important for people with diabetes.
When replacing carbs with fats, it is essential to choosehealthy fat sources. Avocados, nuts, seeds, and olive oil are good sources of healthy fats. These fats provide long-lasting energy andsupport brain function. They also help your body absorb vitamins and other nutrients, which is significantly helpful for supporting overall health on a low-carb diet.
Here are some foods to avoid on a low-carb diet to improve the safety and effectiveness of the diet:
Avoid white bread, pastries, sugary snacks, and similar foods as they are quickly digested and can cause rapid spikes in blood sugar. They also lack the fiber and nutrients needed for a balanced diet, making them less beneficial for weight management and overall health.
Soft drinks, fruit juices, and energy drinks can add a lot of extra sugar and carbs to your diet. These beverages may cause blood sugar fluctuations and increase your overall calorie intake, which makes it challenging for you to meet your weight loss goals.
Manyprocessed foods, like cookies, cakes, burgers, and fries contain excess of sugars and unhealthy fats. Excess calories in processed foods also increase the risk of weight gain, which is not something you would want when planning a low-carb diet.
A low-carb diet involves reducing the amount of calories you get from carbohydrates and prioritizing healthy fats and proteins in your diet. A low-carb diet can help reduce weight and is beneficial for people with diabetes as it helps regulate blood sugar levels.
However, an extremely low-carb diet can result in fatigue, digestive problems, and nutritional deficiencies. You can reduce these side effects by selecting the right foods for your meals.
If you are looking up a low-carb diet just to lose weight, we have a safe dietitian-backed meal plan for healthy weight loss.