7 Sneaky Signs You're Not Eating Enough Carbs
- Dietitian.Lauren Hmede
- Aug 25, 2019
- 4 min read
Going low-carb may help you lose weight, but it could also come with a few unwelcome symptoms along the way.
Our current dietary guidelines advise getting 45-65% of our daily calories from carbs, so opting for 40% or less can have a major impact on the way your body functions. Carbs are our body's fuel for metabolism, energy, digestion and many other important activities, and eating too few could be consequential.
"Since lots of people think about carbs in terms of grams, anything lower than 100 grams daily is pretty low," says Lisa Valente, M.S., R.D., nutrition editor at EatingWell. "Since carbs have 4 calories per gram, that would be 400 calories, or only 20% of your daily calories on a 2,000 calorie diet."
If you're on a low-carb diet, you may want to pay attention to these signs and symptoms.
1. You're Always Tired
Since we've established that carbohydrates are the primary source of fuel for our body, slashing your intake can have a major impact on your energy level. Carbs are converted to energy more efficiently than protein or fat, so you may start feeling a little sluggish throughout the day on a low-carb diet. Weakness and fatigue—sometimes called "keto flu"—are ommon side effects of a low-carb diet.
This can also have a negative impact on your workouts, as you may not feel like you have the strength to push through a sweat session like you used to. It may be worth upping your carb intake a little bit to ensure you have the ability to make it through each day—and your exercise regimen!
2. The Bloating Is Real
Carbs often get a bad rap for causing bloat, but that temporary bulge is probably caused from refined sugars or white flour. Reducing your carbohydrate intake often means reducing the amount of fiber you eat in a day, as fiber is most concentrated in carbohydrate-rich foods such as whole grains and fruit.
Going low-carb means it's that much more important to ensure the carbohydrates you are eating are high-quality. Simply swapping your white bread for whole-wheat or adding a handful of berries alongside your morning omelet could make a huge difference in reducing your bloat.
3. It's Becoming Difficult to Concentrate at Work
Following a low-carb diet can reduce your energy levels,impair your concentration and even make you feel grouchier than normal (sounds like a blast!)
High quality carbs like sweet potatoes, whole-wheat bread, berries and quinoa are essential for not only giving you the energy you need to get through your workday, but their protein-fiber combo helps to lower blood sugar spikes and prevent you from crashing. Instead of reaching for yet another cup of coffee at 2 p.m., it might be worth strategizing your carbohydrate intake to allow for a little high fiber snack afternoon.
4. The Scale Is Starting to Creep Up
There are few things worse than going on a diet and seeing your weight actually increase. Unfortunately, this can be the case for low-carb dieters because your body is reacting to this decreased carbohydrate intake by producing sugar on its own.Even worse, your body may start to store this sugar as fact in an effort to "prevent starvation," when you're really just reducing your carb intake!
Not only that, but any kind of restrictive diet is likely going to lead to cravings, and trust us, bread withdrawals are a very real thing! It may be worth reconsidering your weight loss efforts if you're becoming too tired to exercise and have lots of cravings, as it will likely cause the scale to go up and wont be sustainable for much longer.
5. You Don't Feel Satisfied for Long After a Meal
Surprisingly enough, carbs can actually help supress your appetite as they assist in regulating your hunger and fullness cues. Our bodies need fiber to help slow down the digestion process, and we often skimp on this important nutrient when cutting carbs.
Going low-carb can also put you at risk for nutrient deficiencies which can also throw your hunger and fullness cues out of whack.
6. You're Experiencing Some Pretty Irregular Digestion
We keep coming back to this whole "fiber" thing. Unfortunately, a side effect of low-carb diets especially ketogenic diet is constipation. Our bodies are missing out on fibrous, hydrating foods when we slash our carbohydrate intake, and both fiber and water are essential for regular digestion. This is not only annoying but can also lead to bloating, diarrhea and other GI issues down the road.
Veggies are an important food source for anyone trying to eat healthy, but they are even more crucial for those following a low-carb diet. Try upping your intake of your favorite veggies as well as adding some fresh fruit and whole grains into your daily eating regimen to keep things moving.
7. Your Breath Reeks
Keto dieters have an extra-long list of potential consequences to their diets, one of them being some seriously bad breath. When your body goes into ketosis and stops using carbohydrates as fuel switching to fat instead would produce acetone, which starts to build-up in the body and is responsible for your stink.
If you're experiencing chronic bad breath, it may be a sign your body needs some carbs. The vast majority of health professionals agree that unless you are under a very specific circumstance, the keto diet should not be a long-term eating pattern.
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