There is a growing trend of eliminating carbs from the diet. Many people have started following a low-carb diet to lose weight, or simply because they think it’s a healthier form of diet. However, it is not true!
Carbs are unrightfully vilified and are often misunderstood—that’s why there are so many myths about carbs that are completely bogus. While low-carb diets, like the increasingly popular keto diet, have been proven to help you lose weight, that doesn’t mean that eating carbs will make you fat. Or that they’ll prevent you from losing weight. But of course, not all carbs are created equal.
Carbs may have a bad reputation, but they can be rich in nutrients and essential for optimal body function. Here are the silent signs you need more carbs in your diet. Here are a few signs shared by dietician Meenakshi, that indicate a lack of carbohydrates in your body and the need to add high carb foods back into your lifestyle.
1. You get bad headaches
Carbs don’t require any additional processing to make glucose, so they keep blood sugar levels steady quite effectively. However, when you don’t eat enough carbs (or food in general), blood sugar levels can dip and cause headaches. While getting headaches from time to time is normal, having them every day after embarking on a low-carb weight loss plan is a sign you may have taken things too far. Incorporate some carb-rich produce like apples, pears, and carrots to keep the pounds coming off while keeping the head-pounding pain at bay.
2. You’re often cold
Despite the fact that your thermostat reads 70°F, your teeth are chattering. Unless you have a fever, it’s likely a sign that something is off. Low-carb dieters are at risk of developing a low thyroid function, which can make it difficult to regular internal body temperature.
3. You have really bad breath
After embarking on a low-carb diet, the body turns to stored fat for energy. Although this may help your abs start to shine through (at first, at least), it can also make your breath reek. When you don’t eat enough carbs, the body burns fat and protein for fuel. It does so by a process called ketosis. Unfortunately, using protein and fat for fuel can cause smelly breath. Though adding more carbs to your diet can help, so can doubling the amount of water your drink. Experts say this simple trick is an immediate cure.
4. You’re irregular
When you cut back on pasta, bread, and other whole grains, you’re often cutting out fiber as well, which can be a problem if you don’t get the nutrient from other foods like fruits and veggies. This can lead to gastrointestinal troubles, including a bloated belly and constipation.
5. You’re struggling through workouts
Carbs are the first line of use for energy for the body, so when muscle stores of carbohydrates are low, it can make some people feel lethargic and less able to sustain a high-intensity workout. Dial up your carb count before your workout to ensure you have enough energy to blast away fat. And afterward, do the same. This will ensure you’re replenishing lost energy stores so you can hit the gym again tomorrow. Pack the right combination of nutrients to keep your body looking great with these post-workout snacks.
6. You’re not losing weight anymore
At first, the fat was flying off—but you had to know that wouldn’t last, right? A low-carb diet can stall weight loss because if you suddenly eat fewer carbs, the liver tries to make up for it by producing sugar. When blood sugar levels rise, the pancreas secretes insulin, your fat-storing hormone, so you store fat instead of shedding it. So basically the exact opposite of what you want. The best way to overcome this is by carbohydrate cycling. One day each week, add in more carbohydrates than you normally would.
7. You’re always hungry
Just like your body, your brain also uses carbs for energy. When the brain doesn’t get the fuel it needs, it might leave you feeling a little bit off your game. One study found that women on a low-carb diet scored worse on memory tests than their counterparts who followed a low-cal, nutrient-balanced plan. However, when the low-carb group started eating carbs again their brains quickly returned to normal.
9. You’re moody and irritable
No one knows the meaning of “hangry” quite like a low-carb dieter. When people cut down carbs—especially at first—it can make them really crabby. Mostly because they aren’t taking in as many calories and their blood sugar levels are low. Starchy foods like cookies and mac and cheese are also comfort foods for many so when they can longer turn to them for, well, comfort, it can leave them feeling moody and irritable. Another reason for the low-carb blues? Carbohydrates are essential to the body’s production of serotonin, a feel-good chemical that’s produced in the brain. Fewer carbs = fewer smiles. Adding more carbs to your plate should lift your spirit, as should eating these foods that end bad moods— and don’t worry, most of them can fit right into a low-carb diet plan.
How many carbohydrates do you need?
The dietary guidelines recommend that you get about 45 to 65 percent of your daily calories from carbs. So, if you eat about 2,000 calories a day, that means between 900 and 1,300 calories should be from carbohydrates (that translates to 225 to 325 grams of carbohydrates a day). If you don’t exercise much, you can eat fewer carbs.