Low carbs diets have grown in popularity over the last few decades, with the ketogenic diet and Atkins diet being particularly popular at the moment.
Following a low-carb diet elicits a number of health benefits, but it also comes with risks. It’s important to be aware of the potential drawbacks and complications associated with low-carb diets before you start following one.
If you’re unsure how to follow a low-carb diet healthily and sustainably, speak to a qualified dietitian. They will guide you through a low-carb meal plan that meets all of your dietary requirements and nutritional needs.
What Are the Benefits of Low-Carb Diets?
Here are some of the major benefits that you can experience from following a low-carb diet.
Increased fat loss
Consuming a low amount of carbohydrates forces your body to start breaking down fat stores for energy. Once your body begins using fat as its primary energy source, you are said to be in a state of ketosis.
When you’re in ketosis, you can enjoy easier fat loss and overall weight loss without needing to restrict your calories or exercise obsessively in the gym.
Better heart health
Lowering your carbohydrate intake may improve cardiovascular health by reducing blood pressure and cholesterol levels.
A low-carb diet has been shown to lower ‘bad’ cholesterol (low-density lipoproteins or LDLs) and increases your ‘good’ cholesterol (high-density lipoproteins or HDLs). As a result, you’ll have a lower risk of heart disease and its associated complications.
Improved brain function
Studies and anecdotal evidence suggest that low-carb diets can boost cognitive function and mental clarity significantly. Low-carb diets cause the production of ketones, which have been shown to reduce the risk and severity of neurological disorders.
What Are the Risks of Low-Carb Diets?
As with any kind of restrictive diet, low-carb diets carry risks that you should be aware of before you start following one of them.
Nutritional deficiencies
Many carbohydrate sources are rich in additional nutrients, such as micronutrients, fiber, and antioxidants. Therefore, following a diet that is very low in carbohydrates can increase your risk of nutritional deficiencies, as you’re missing out on high-quality nutrient sources.
Reduced athletic performance
Carbohydrates contain glucose, which is the body’s primary energy source for producing adenosine triphosphate (ATP).
Severely restricting your carb intake can reduce your body’s ability to produce enough to fuel high-intensity exercise. It also lowers your glycogen stores, which your body would normally use for energy once all of the available glucose has been used.
If you’re an athlete, bodybuilder, or casual exerciser, you might find that you lack sufficient energy to push yourself in your workouts when your diet is low in carbohydrates.
Increased Risk of Constipation
Often, low-carb diets are low in fiber. Since fiber is essential for healthy digestion and regular bowel movements, consuming an inadequate amount of fiber can increase the risk of constipation and other digestive issues, like bloating and cramping.
