Weight watchers and fitness enthusiasts who are concerned about calories, chronic diabetes patients who want to manage better sugar levels, and several others, often adapt for a diet with lower carbohydrate content or in popular terms low-carb diet. If you have been thinking of shifting to a low-carb diet, reading this health article will help you gain a better understanding of low-carb diet, as we bring forward to you some of the ‘frequently asked questions (FAQs)’ by people who intend to follow the diet. 

What is a low-carb diet?

Low-carb diet is the diet in which a person limits their carbohydrate intake when compared to the average regular diet.

Does low-carb diet mean you have to completely eliminate carbs from your diet?

No. Low-carb diet simply means reducing carbohydrate content from the diet and not completely eliminating them. The reduced carbohydrates are often in the form of simple carbohydrates such as refined sugars, bread, pasta, and starchy vegetables. These foods are replaced by increased amounts of proteins and healthy fats.

Who can follow a low-carb diet?

A low-carb diet can be followed by:

  • People who want to limit their carbohydrate intake to help them lose weight
  • People who want to change their overall eating habits
  • Diabetic patients trying to manage their sugar levels
  • People who naturally prefer low carb in their diet 

How much carbohydrates are allowed in a low-carb diet?

Typically a low-carb diet contains  about 50-100 grams of carbohydrates per day. The diet generally avoids or reduces the inclusion of grains, legumes, sweets, starchy vegetables, pastas and breads, and some fruits. 

Is the low-carb diet harmful?

No, low carb-diet is not harmful. However, reducing significant amounts of carbohydrates from your diet may lead to certain side effects like constipation, tiredness, irritability, headaches.

How long does the body take to adjust to a low-carb diet?

Your body might take 3-4 days to adjust to the low-carb diet. Initially you may feel tired and also experience fever and flu-like symptoms, but gradually, your body will adapt to the diet. A positive approach and consistency will greatly help you adapt to the changes.

Can a low-carb diet cause dizziness?

During the initial days of starting the low-carb diet, you might feel dehydrated, have episodes of headache and feel dizzy. Within 3-4 days of following the diet, your body starts adapting to the diet and the dizziness will gradually go away. 

Why do some people complain of muscle cramps when they start a low-carb diet?

A sudden decrease in carbohydrate intake may cause reduced glycogen storage in the muscle and fluid loss, which in turn lead to losses of electrolytes, muscle spasms and muscle weakness. Therefore, some people, particularly if they have not maintained adequate hydration, complain of muscle weakness and cramps along with other signs of dehydration, including fatigue, headache and dizziness. 

Does a low-carb diet help lose weight?

Yes. When you suddenly cut down on significant amounts of carbohydrates, you will lose weight. However, initially, most of it is water weight. Moreover, since in a low carb-diet you tend to eat higher amounts of protein and fats, you feel satiated for longer duration than with carbohydrate rich diet. The increased satiety reduces overall hunger and your overall food intake throughout the day helping you lose weight.

What happens after discontinuing a low-carb diet?

Discontinuing a low-carb diet may lead to increased hunger, bloating, and weight gain. Reverting to a regular diet which allows the inclusion of simple carbohydrates or larger amounts of carbohydrates in the diet may cause sudden fluctuations in blood sugar levels and cause irritability, and exhaustion.

A word of caution - Although a low-carb diet has significant health benefits, it is always recommended to consult a diet and nutrition specialist before starting the diet. The specialist will assess your overall health and guide you with a proper diet chart and other precautions. It is natural to feel slight discomfort during the initial days, but it is important to report to your healthcare provider if the symptoms persist.

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