What happens if you don’t eat enough carbohydrates? Well carbs are the nutrient that gives you energy that makes your body move and go. Without it is like removing all the gasoline from your car. If you remove gas from your car, then it will not drive. It is the same with removing carbs from the foods that you eat.
What Happens If You Don’t Eat Enough Carbohydrates?
Cutting carbs would be anything less than 50 grams of carbs per day. That would be considered low carbs and you would feel it immediately. Some of the side effects to extreme low carbs is:
- Nausea
- Extreme Fatigue
- Brain Fog
- Stomach Pain
- Headaches
- Dizziness
- Weakness
- Belly Bloat
- Bad Breath
- Extremely Mood
- Muscle Cramps
When you are on a low carb diet you are not feeling yourself and it affects your basic day to day functionality. When you drop your carbs, you will lose weight initially, but that weight loss is mostly due to water loss more than anything. The illusion is you think you lost bodyfat but mostly it is water and salt loss. Once you start eating foods with carbs that water weight comes back.
Why do you feel brain fog on a low carb diet? It affects the optimal amount of glucose that your body needs to go to the brain. And this affects your mental clarity, focus, memory retention and concentration.
One of the reasons why your stomach would bloat is also due to the lack of fiber from being on a low carb diet. Gas can get trapped in your digestive tract which causes constipation and bloated/full stomach. If you drink enough water, it could make it go away.
Another negative thing is being on a low carb diet can drop your blood sugar levels to non-optimal levels which affects your energy. It is important to make sure your blood sugar levels are balanced are not too low. If it is too low, you need to increase your carbs intake immediately.
Removing carbs from your diet and increasing fats can be taxing on your heart. Especially if the saturated fat you are consuming is more than 10% of your total calories. Your healthy fats should come from avocados, olives, and nuts.
Low carb diets can also lead to kidney problems like kidney stones or gout flares. There was a study that found that people that were on a keto diet or on extremely low carbs experienced mild chronic kidney disease.
When your breath is not smelling the best, it is because of the following: Your body is literally running on fatty acids not carbs and it releases ketones through your breath as acetone.
These are carbs that your body needs regularly if you want to avoid the symptoms of a low carb diet.
- Fruits
- Vegetables
- Nuts
- Whole Grains
- Seeds
- Legumes, beans, lentils, peas, etc.
The Dietary Guidelines For Americans recommends that carbohydrates make up at least 45 to 65% of your total calorie intake. So, an example is on 2000 calories a day diet the daily carbs intake would account for about 900 to 1,300 of those calories.
“Removing carbs from your diet and increasing fats can be taxing on your heart. Especially if the saturated fat you are consuming is more than 10% of your total calories.” Celebrity Fitness & Nutrition Expert Obi Obadike
The bottom Line: Carbs is a necessity to live in a functional and health way. Most people can’t survive for too long without any carbs in their system. Carb is not your enemy it is your energetic friend. A balanced diet is always the best approach.
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References
- 2015-2020 Dietary Guidelines for Americans. U.S. Department of Health and Human Services and U.S. Department of Agriculture. https://health.gov/dietaryguidelines/2015/guidelines. Accessed Oct. 22, 2020.
- National Kidney Foundation: “The Right Food Can Help Fight Kidney Disease.”
