Significant Negative Effects of Giving Up Carbs

A growing number of popular diet programs have been created in recent years with the goal of dramatically reducing or even giving up carbohydrate consumption entirely. Furthermore, some diet gurus contend that carbohydrates are the source of all evil and therefore to be avoided at all costs. But to what extent is this theory accurate?

This page will cover the negative effects of eliminating carbohydrates in addition to providing a wealth of pertinent information concerning low-carb diets and sugar intake.

What are Carbohydrates?

Sugar molecules known as carbohydrates are digested by the body to produce glucose. All of the starches, sugars, and fibers present in a variety of foods, including grains, dairy products, legumes, fruits, and vegetables, are included in it. Carbohydrates are included in the group of macronutrients that the body needs to obtain through diet, along with fats and proteins.

How Does It Act?

In essence, carbs provide the body with fuel. Many people make the error of assuming that calories are only consumed during physical activity when attempting to determine how many calories they burn throughout the day. This presumption is incorrect.

The body uses energy continuously to maintain proper hormone balance, respiratory regulation, digestion of meals, heart rate, and body temperature. Additionally, it has a direct impact on how the brain and central nervous system operate. It has a significant impact on the formation of memories, judgment calls, mood swings, alertness, and brain impulse relays.

The Body’s Primary Energy Source Is Carbs. Myth or Reality?

One common claim about carbohydrates is that they are the body’s primary energy source. It’s not quite accurate. The human body can convert protein and fat into glucose. However, the body uses carbs to make energy because it is the most practical and “cost-efficient” method.

Carbohydrates, in contrast to fat and protein, readily convert into glucose in the digestive system and enter the bloodstream to provide other organs with instant energy.

If there is more glucose than is needed, it will be stored as glycogen in the muscles and liver. A study conducted by Iowa State University’s medical faculty states that the average human body can store up to 2,000 calories of glycogen in the skeletal muscles and liver. Carbs are converted to fat and stored in adipose tissues only when the glycogen capacity reaches its maximum.

Sugar Is Loved by Your Brain

Every organ produces and uses energy in a different way. In the case of the brain, all processes must be sustained by a constant supply of glucose due to the brain’s distinct blood-brain barrier feature and its inability to store excess fuel. A brain’s daily energy consumption has been estimated to be 420 kcal, or 120 g of glucose. This is 60–70% of the total amount of glucose that the body uses while at rest.

When the body is starved for an extended period of time, that is the only time it will use an alternative energy source. The body will break down muscle and body fat when in famine mode in order to provide the brain with glucose. It will eventually make use of the ketone bodies produced by the liver.

What Takes Place If You Don’t Eat Enough Carbs?

When a person’s body does not have enough glycogen stored in reserve or carbohydrates, it will begin metabolizing protein as a fuel source. For those who have never followed a low-carb diet, this may result in hypoglycemia. The signs and symptoms include:

• Extreme hunger
  
• Dizziness
  
• Shakiness of hands and legs
  
• Cold sweat
  
• Feeling weak
  
• Difficulty in concentrating
  
• Bad coordination and clumsiness
  
• Feeling cold
  
• Feeling irritable and anxious
  
• Difficulty in speaking
  
• Lightheadedness
  
• Nausea
  
• Headache

As long as the person consumes some carbohydrates to raise their blood sugar levels, they should be alright if they do not have diabetes or any other health issues related to the metabolism. When people reduce their carbohydrate consumption, they may have symptoms that resemble hypoglycemia to some extent. These symptoms could quickly worsen and last for a few weeks as the bodies acclimate to the new sugar intake amount.

However, people who stick to an exceptionally low-carb diet for an extended period of time may experience a number of health issues. You might be wondering why the body might have trouble using protein as a source of energy. For the following two reasons:

1. Protein is needed by the body for tissue repair and cell proliferation. Protein makes up roughly 10% to 15% of the total dietary fuel supply in a balanced diet. On the other hand, the body will have to burn the majority of the carbohydrates in a rigorous low-carb diet in order to provide energy for maintaining all physiological processes.
   
   There won’t be enough protein as a result for tissue repair and the growth of new cells. As a result, wounds and injuries could take longer to heal. People who attempt to lose weight by following a low-carb diet and engaging in intense cardio exercise may eventually reach a breaking point when they experience persistent muscular soreness and a reduced rate of recovery.
   
   
2. Proteins are essential for preserving bone development and mass. It is, in a sense, the decisive element in the metabolism of calcium phosphate required for the development of bones. Over time, protein depletion as an energy source may have an impact on bone formation. It may eventually result in decreased bone mass. It might potentially cause osteoporosis in severe situations.

What Would Happen If You Did Not Include Any Carbs in Your Diet?

What occurs then when a person stops consuming carbohydrates? The body will enter a starving condition if it is severely depleted of carbohydrates. The body will initially make use of the glycogen that is stored in the liver. The body will begin to break down muscle and fat cells for energy if the supply is depleted.

The liver produces a significant amount of ketone bodies during the process of converting fat into fuel that can be used by the body, which is then released into the bloodstream. The term “ketogenic stage” is occasionally used to describe this starving phase. In these conditions, the brain reduces hunger while beginning to use ketones as an energy source.

This is the period of time when dieters lose fat and weight quickly. The body will accumulate large levels of ketone (0.5–5 mM) if this stage is prolonged. As a result, it might cause nutritional ketosis, a medical condition. This is typically the point at which dieters start to exhibit different symptoms.

When the level rises between 15 and 25 mM, serious cases of ketoacidosis may occur that could be fatal. The signs and symptoms include:

• Abdominal pain
  
• Nausea
  
• Vomiting
  
• Frequent urination
  
• General sense of fatigue and weakness
  
• Shortness of breath
  
• Fruity-scented breath
  
• Excessive thirst
  
• Confusion
  
• Loss of consciousness

Carbohydrate Reduction’s Side Effects

The majority of people gush about these fashionable diets’ speedy outcomes. However, many of these health experts fail to mention the negative consequences of eliminating carbohydrates. It is advisable to familiarize yourself with the possible symptoms list before to joining the bandwagon.

A portion of all these symptoms are transient and will go away as soon as the body adjusts to the new diet. For others, supplementing with vitamins and minerals may lessen or even eliminate the issue. However, certain side effects are here to stay.

1. Irritability

1. Many people will experience what is known as the “hangry” mood when their blood glucose level falls too low. This is due to the fact that glucose plays a major role in controlling the adrenal glands’ release of cortisol and adrenaline.
   
   These two stress hormones are secreted into the bloodstream by the adrenal glands in response to the body detecting a low glucose condition. The body will then enter survival mode since it believes that there is a threat to life. The following are a few immediate indicators of the bad moods:

• Shakiness,
  
• Heart palpitations,
  
• Cold sweat,
  
• Anxiety,
  
• Impulse decision-making,
  
• Difficulty in concentrating,

These are essentially the “fight or flight” reactions. According to scientific research, people are far more inclined to act aggressively and violently in such circumstances.

Resolution of the Issue:

1. Eat more protein. Your lack of caloric intake is the primary cause of your irritability. Your body can produce fuel on its own by consuming more proteins, negating the need to enter famine mode or break down bodily cells in search of energy.
   
2. Modify the amount of carbohydrates you eat. Reduce your carbohydrate intake gradually over multiple phases rather than all at once with the new regimen. It will help your body to better adjust to the new diet and have less adverse effects, even though the outcome won’t be as noticeable. You also won’t be as inclined to give up the new habit because of an unexpected binge.

2. Ketosis

When the body accumulates more ketones, it can lead to:

• nausea,
  
• confusion,
  
• irritability,
  
• focusing difficulty,
  
• and lethargy

These ailments are referred to as the “induction flu” symptoms by several experts. Because the body has not acclimated to the new adjustment, these flu-like side effects usually peak within the first week of the diet change.

Simultaneously, the ketone bodies sometimes cause a lot of urination (the body normally excretes these waste products to prevent accumulation). The symptoms may worsen as a result of electrolyte imbalance and dehydration.

Resolution of the Issue:

1. Boost the amount of water you drink.
   
2. Ensure that you consume a enough amount of salt in order to reduce electrolyte imbalance. A simple fix is to consume some broth on a daily basis. Try putting a teaspoon of salt in a glass of water if you have a sudden attack of severe headaches and nausea. In roughly 15 to 30 minutes, if you drink it carefully, the negative effects might be reduced.
   
3. Consume foods that are higher in fat. A low-fat, low-carb diet will put your body into starvation mode very rapidly. Additionally, eating foods higher in fat will make you feel fuller for longer. Having said that, you ought to select foods with higher fat content if trimming fat and weight are your top priorities. For instance, omega-3-rich seafood with lots of minerals, such salmon, sardines, and shellfish, can help with the symptoms.

3. Severe Headaches

Insufficient consumption of sugar might lower blood glucose levels and lead to severe headaches. If you begin a low-carb diet in the first few weeks, you can get headaches every day. Until your body becomes used to the new adjustments, the severity may grow.

Resolution of the Issue:

1. Boost your intake of minerals and water. Unbelievably, dehydration and electrolyte imbalance brought on by frequent urination and a decrease in mineral intake are the usual causes of such splitting headaches.
   
2. Increase your carbohydrate intake a little. If increasing your water intake and maintaining an electrolyte balance don’t help, increasing your intake of starchy foods can help stop these excruciating headaches.

4. Shivering

You can’t help but shiver and feel cold, no matter how heated the environment is. Your underactive thyroid’s production is the cause of your incorrect internal body temperature, which is the root of this issue. Glucose is not only the primary component of thyroid stimulating hormone (TSH), but it also powers the brain’s ability to control the endocrine system.

Therefore, there won’t be enough TSH to encourage the body to produce and release thyroid hormone when there is not enough glucose in the body or when the body is in a condition of ketosis. You will consequently experience fatigue, sluggishness, and cold.

Resolution of the Issue:

1. Reduce your carb consumption gradually so that your body can get used to the new eating plan. Your body will have an easier time adjusting to a new diet if you do it gradually and without suffering any negative side effects.
   
2. Limit your sugar intake to more than the daily minimum amount of carbohydrates advised. Your body will go into starvation mode and avoid ketosis, which will lessen the likelihood that your endocrine system will activate the “fight or flight” reaction.

5. Constipation

If you’ve read up on some of the newest low-carb diets, you may have noticed that some of them—like the Atkins Diet—include limited fruit and vegetable intake. Why? because carbohydrates can be found in fiber. A few days to a week without fruits and vegetables may not pose a serious health risk if you are following a low-carb diet to shed a few pounds.

However, constipation is a very real possibility if you routinely exclude fiber in your diet. In more severe situations, you can even have intestinal blockage and persistent stomach discomfort. Furthermore, dehydration might be brought on by frequent urination. Because the colon contains a lot less fluid, excrement will be considerably dryness and harsher.

Resolution of the Issue:

1. Boost your hydration intake. By doing this, the body will be able to replace the colon’s water supply, making the waste material less dry and more easily absorbed.
   
2. Consume vegetables that are low in starch. Broccoli, kale, and collard greens are good examples of darker green veggies. Since salad greens are sometimes referred to as “food items with negative calories,” they are also excellent choices.
   
3. Increase your intake of low-carb fiber. Psyllium seed husks are a great way to up your fiber intake without having to worry about how much sugar you consume. Among the most well-known brands available is Metamucil.
   
4. To ease the symptoms of constipation, consume some olive oil or use milk of magnesia.

6. Bad Breath

Ketone bodies typically smell like fruity nail polish remover. Therefore, you can anticipate worsening breath as the body collects more of this waste product throughout the fat-burning process.

Some people may have a resolution to this issue in a few weeks as their bodies adjust to the new ketone level. However, for some, this ketone leakage through perspiration and breath won’t stop until the ketone bodies count falls.

Resolution of the Issue:

1. Drink water all day to reduce the amount of germs that accumulates in your mouth. Even if the ketone scent originates in the lungs, it will become stronger if it is combined with an oral bacterial odor.
   
2. Apply breath freshener to cover up the odor till it goes away.
   
3. Lower ketosis levels will result in a noticeable reduction in odor. It has been shown that your body can exit the ketosis condition with an intake of 50 to 70 grams of carbohydrates each day.

7. Brain Fog

Eating insufficient amounts of carbohydrates can have an impact on brain function because the brain needs glucose continuously to function. You could experience memory loss, difficulty forming coherent thoughts, difficulty speaking or pronouncing words correctly, and difficulty communicating. Your mind feels cloudy and clogged, no matter how hard you attempt to concentrate.

Resolution of the Issue:

1. Eat more fat. MCT oil, an unsaturated oil, is a fantastic tool to assist your brain fight off brain fog.
   
2. Supplementing with B12, B6, and folate will help reduce symptoms and improve cognitive function. It is particularly important for those who follow a low-carb vegetarian or vegan diet.
   
3. Consume a diet rich in omega-3 fatty acids.
   
4. Make your everyday schedule as easy as you can. Anxiety may exacerbate your symptoms. You might notice that you feel more concentrated if you reduce your cortisol levels.
   
5. When you feel like your head is in the clouds, work out your heart. Getting your blood flowing will make you feel alert and invigorated right away.
   
6. Massage your head once a day to improve blood flow to your head. In addition to reducing stress, it can increase the amount of oxygen and nutrients that reach your brain.

8. Fatigue

The body runs out of protein sources for muscle growth and repair when protein is substituted for energy generation, as was previously discussed. You can live without carbs, but that would be like burning the candle from both ends.

As a result, you will probably have generalized weariness and muscle weakness. You can also feel exhausted all the time because your adrenal glands are strained from continuously producing large amounts of cortisol when your body is in hunger mode.

When your hectic work schedule and intense workout regimen are combined, it’s possible that you will experience fatigue during your low-carb journey.

Resolution of the Issue:

1. Be mindful of everything and take your time forming new routines. A significant psychological stress burden may result from making all these significant adjustments, even if your adrenal glands are not overactive.
   
2. Reduce the amount of physical activity you do to lessen the strain on your body.
   
3. Check your hormone levels. Your doctor and nutritionist can assist you in fine-tuning your food plans to yield better outcomes with fewer side effects by monitoring the function of your endocrine system.
   
4. Up the amount of carbohydrates you eat. A little increase in GABA hormone (a calming hormone) and a decrease in cortisol hormone (a stress hormone) can be achieved by including some healthy carbohydrates if you discover that your endocrine system is seriously disrupted.
   
5. Increase your sleep. Merely getting adequate sleep can significantly lower your cortisol levels and help you fight off weariness.
   
6. Make life simpler. Your general well-being will greatly improve if you remove any further stressors from your life.

9. Heart Palpitations

Heart palpitations are frequently caused by the heart pumping a little bit harder and faster in response to low blood sugar and dehydration. The heart has to pump more blood to maintain ideal blood pressure in order to make up for the body’s decreased blood volume.

The increased stress hormones released into the bloodstream could also be the source of your heart palpitations. The body responds in a “fight or flight” mode as a result of the excess cortisol.

Resolution of the Issue:

Up your intake of slightly salty water. Great relief from the adverse effect can be obtained via broth, Gatorade, or even just a little salt added to water.
Consume a little more carbohydrates to prevent hypoglycemia and ketosis.

10. Decrease in Strength and Efficiency

You should anticipate that your endurance and performance will be less than your pre-diet values when you start a low-carb diet. Your body goes into survival mode to switch from burning sugar to burning protein and fat for energy, aside from mineral imbalance and dehydration.

Additionally, your body may use part of your muscle cells as fuel if you drastically reduce your intake of carbohydrates and your fat reserves. Thus, during this stage, your muscles are essentially injured.

Resolution of the Issue:

1. Preserving your carbohydrates before working out can provide you with an immediate energy boost. In order to prevent hypoglycemia, consume some protein and carbohydrates after an exercise to aid in muscle regeneration and energy replenishment.
   
2. Eat more fat. Studies in sport medicine have demonstrated that a low-carb, higher-fat diet is a very successful strategy for weight loss and improving physical performance. Select for higher-quality fat foods like almonds, olive oil, salmon, and sardines. They can aid in supplying your body with an abundance of nutrients and enable it to use protein for development and repair.
   
3. When you initially start your new food regimen, go slowly with the activity. It takes time for your body to adapt to the new circumstances. You run the risk of being hurt or recovering slowly if you strain to keep up with your training.
   
4. Eat foods high in the amino acid L-arginine or take supplements that contain it. Known as a vasodilator, it will aid in increasing blood flow to the muscle cells, hence facilitating the pumping of more oxygen and nutrients to the desired regions. Additionally, it functions as an antioxidant to hasten the process of cell turnover and repair.

11. Leg Cramps

The primary cause of this issue is the body’s loss of magnesium as a result of frequent urination. Leg cramps can also occur as a result of prolonged sitting and dehydration at other periods.

Resolution of the Issue:

1. Drink more fluids.
   
2. Add a small amount of salt to your meals to raise your magnesium intake.
   
3. Make your dietary choices with a lot of magnesium. Due to their high content of additional nutrients, dark, leafy greens, quinoa, almonds, peanuts, and edamame are also excellent options.
   
4. For the first twenty days, take three slow-releasing magnesium tablet supplements; after that, reduce the dosage to one tablet daily.

12. Bloating and a recurring urge to expel gas

The constipation issue frequently coexists with bloating and gas. All waste products will become backed up in the intestines if there is not enough fiber in the diet. Additionally, the substance will release gas when they decompose in your gut. You’ll feel bloated and gassy as a result.

Resolution of the Issue:

1. Drink more water to keep the lining of your stomach moist, which will facilitate the easier movement of waste products through the channels.
   
2. To prevent rotting waste items from blocking the intestines, increase your intake of fiber.
   
3. To prevent bloating, limit your daily salt intake to the lowest amount advised.

13. Temporary Hair Loss

When the body goes into hunger mode for an extended period of time, temporary hair loss usually results. This issue commonly arises three months into a new diet, depending on the degree of caloric restriction and vitamin insufficiency. Additional causes of transient hair loss include:

• psychological strain
  
• bodily strain
  
• considerable shift in hormone levels over a considerable amount of time
  
• extreme physical effort over an extended period of time
  
• drastic dietary adjustments
  
• Being pregnant
  
• nursing

Resolution of the Issue:

Usually, it takes three months after starting a new diet to notice if you are experiencing temporary hair loss. This is so that the hair follicle can push out the old hair and start to produce a new one once a single hair strand falls off the scalp. This process can take up to three months.

Thus, by the time you notice thinning hair, you have most likely been experiencing hair loss for a few weeks or months. Therefore, if you are concerned that this issue may arise after beginning the new diet, there are a few ways you may prevent it:

• Make sure you are consuming adequate nourishment to keep your body from entering a state of hunger.
  
• Medical study indicates that vitamin deficiencies in A, B, C, and D are critical factors in hair loss. Take daily supplements of vitamins and minerals to maintain the health of your hair follicles and avoid this issue. It will prevent hair loss and encourage future hair growth that is more robust.
  
• Make sure your new habits are as easy to follow as you can. Psychology study indicates that attempting to establish a new habit can significantly elevate your stress level and disrupt your hormone balance. Simultaneously, studies have shown that hormonal imbalance significantly contributes to hair loss.
  
  Hence, gradually alter your everyday routine rather than making a sudden change. Make a target plan that focuses on improving just one habit at a time. For instance, do not start a rigorous workout regimen right away if you wish to start a low-carb diet.
  
  Before beginning a new fitness routine, let your body and mind a few weeks to adjust. You’ll feel less stressed and be more inclined to stick with your new routine as a result.
  
• Increase your water intake. Your skin’s cells will renew and heal themselves far more quickly when they are properly hydrated than when they are not.
  
• Increase your intake of protein and omega-3-rich, healthful foods. They are necessary for tissue development and repair. A wonderful method to make sure you are receiving enough omega-3 fatty acids in your diet is to include foods like mackerel, salmon, flaxseeds, and coconut oil.
  
• Regularly massage your scalp to encourage improved blood flow, which will increase the amount of nutrients that reach the cells. You may aid your scalp and hair follicles in absorbing even more nutrients required for stronger hair growth by adding a few drops of essential and natural oils during the procedure.

14. Elevated Cholesterol

When you follow a low-carb diet, you may notice an increase in cholesterol. Generally speaking, you will most likely have reduced blood volume because of your frequent urination. Your test results will indicate that your cholesterol level is high if you consume more foods high in fat.

Nevertheless, depending on your HDL and LDL levels, it might not be terrible news. It’s general knowledge that LDL cholesterol is harmful cholesterol. Good cholesterol is the term used to describe HDL cholesterol. People who follow a ketogenic or low-carb diet typically have lower LDL and higher HDL readings.

Additionally, as their bodies adjust to the new diet, some people with specific genetic predispositions, such as those with genetic liver disease, may have significant fluctuations in their cholesterol levels. In any scenario, discuss your new diet and any fluctuations in cholesterol with your physician and nutritionist.

Resolution of the Issue:

Here are some suggestions to assist you prevent the issue if you are worried about your cholesterol level:

1. Refrain from consuming excess MCT or coconut oil. That implies no thickening bulletproof coffee with butter or oil.
   
2. If you want to lower your cholesterol, think about implementing intermittent fasting. According to studies, those who utilize intermittent fasting as a diet tool and only eat when they’re hungry typically have lower cholesterol than others who follow a set mealtime routine.
   
3. Replace with monounsaturated fats when cooking. Saturated fat affects your cholesterol level even though studies have proven that it does not raise your risk of heart disease or heart attacks. Therefore, use avocados, nut oils, or olive oils in place of butter and coconut oil when cooking.
   
4. Consume at least the daily minimum amount of carbohydrates advised. Some people will have an increase in cholesterol when they enter ketosis. As a result, you will have a higher chance of keeping your cholesterol level stable if you consume enough carbohydrates to prevent ketosis.

15. Low Tolerance for Alcohol

Medical researchers hypothesize that the liver’s capacity to handle alcohol is significantly reduced because it is so consumed with producing glucose and ketones, even if the exact origin of this phenomena is still partly unknown.

According to some experts, there are similarities between the breakdown mechanisms of alcohol and sugar. Therefore, the tolerance to alcohol will also diminish as the body adjusts to the new reduced sugar intake.

Resolution of the Issue:

1. Less alcohol than you typically consume. Additionally, abstain from driving after drinking.
   
2. Avoid drinking when you’re hungry. Eat some fatty meal first to soothe your stomach and slow down the metabolism of alcohol if you must drink.
   
3. Avert alcohol with a high sugar content.

16. Gout

Excess uric acid buildup in the joint, which causes swelling and inflammation, is the cause of gout. The inflammation is most prone to impact the joints outside of the big toe, though it can affect any joint in the extremities.

It is frequently observed in people with metabolic issues and high carbohydrate and protein-rich diet intake. There are other ways to improve the condition even though a low-carb diet can help. People who advocate for eating habits that are high in protein and low in carbohydrates have the potential to exacerbate the condition for those who already have it.

The first six weeks of a low-carb diet can exacerbate gout symptoms, even if it will eventually lower uric acid levels and relieve gout episodes.

Resolution of the Issue:

1. Reduce your alcohol consumption. Alcohol tends to exacerbate the issue by causing fluid buildup.
   
2. For the first six weeks of a new diet regimen, refrain from extremely intense exercise. While inactivity might exacerbate fluid retention, overexertion can exacerbate soreness in the affected area. Exercise-induced dehydration can potentially set off a more severe episode.
   
3. Take some time to stretch and massage your joints to promote better blood flow.
   
4. Lift your feet up to encourage blood flow. You are less prone to develop the disorder the less fluid accumulation there is.
   
5. Steer clear of drugs like aspirin that can raise uric acid levels.
   
6. Spend some time relaxing. Stress hormones have been shown to have the ability to initiate gout episodes. You can minimize your chances of experiencing this side effect by reducing your stress levels.
   
7. Take a B5 supplement every day. It is a necessary vitamin that facilitates the excretion of uric acid. Therefore, your likelihood of acquiring the issue might be significantly reduced if your body contains enough of the vitamin B5.

17. Stalled Progress

Within the first two weeks of starting, you will experience a weight and fat loss. However, you should anticipate that the progress will eventually stall out. Your progress may be stagnating for the following reasons:

1. Your body will adjust to a lower carbohydrate intake by slowing down the metabolism. It becomes particularly apparent if you start eating too little or exercising too much.
   
2. Your weight does not provide a complete picture of your development. You can actually grow muscle while losing fat if you exercise, especially if you lift weights. But protein has a higher weight than fat. You might therefore see that you are the same weight or even heavier when you go on the scale.
   
3. You are not losing weight because you are overstressing your body and your cortisol levels are too high.
   
4. You’re not sleeping long enough. Studies have demonstrated that even a single day without sleep can cause insulin insensitivity and increase cortisol levels, which hinder your body’s ability to burn fat effectively.
   
5. Because of your excessive exercise, your body is slowing down metabolism as a means of survival.
   
6. You consume an excessive amount of artificial sweeteners. Despite having extremely few, if any, calories, they might obstruct the body’s ability to absorb and use nutrients. Recent investigations have shown that non-calorie sweeteners can induce glucose intolerance by altering the macrobiotic characteristics of the gut.
   
   They also make you seek sweet foods and eat more processed foods. As a result, you can consume excessive amounts of calories or sweets.
   According to surveys conducted by science, people who use artificial sweeteners have been shown to gain more weight and experience a greater number of health issues (such as diabetes, cancer, heart disease, and disorders related to metabolism) than people who do not use them.

Resolution of the Issue:

1. Use other metrics, such as your body mass index (BMI), cholesterol level, or exercise endurance records, to monitor your progress rather than just your weight. By taking regular pictures of yourself, you may keep track of your progress and make comparisons between your pre-diet and post-diet appearances.
   
2. Change up your training regimen to properly challenge your body. If you want to see results right away, don’t try to overstrain your body. Recall that while your immediate objective may be weight loss, your ultimate aim should be improved health and well-being.
   
3. Increase the amount of time you spend sleeping and resting.
   
4. Opt for superior sources of carbohydrates and steer clear of artificial sweeteners.

Less Frequent Adverse Effects

• Itching and keto rash
  
• development of gallstones
  
• increased blood glucose while fasting
  
• renal injury
  
• harm to the liver
  
• Undernourishment

Significantly Deadly Adverse Reactions in Expectant Mothers and Their Offspring

The development of the fetal spine and skull is based on folic acid. The Centers for Disease Control (CDC) recommend that women of reproductive age consume 400 mg of folic acid daily or more. The dosage should be raised to 800 mg per day for expectant mothers. Why, though, is this so important for low-carb diets?

The majority of foods heavy in carbohydrates, such as grains, fruits, vegetables, pasta, bread, cereal, and rice, also include this vitamin B. Women who opt to follow the health trends associated with low-carb diets run the danger of deficient in folic acid intake.

According to a fairly recent medical study from the University of North Carolina, pregnant women following any kind of low-carb diet are far more likely to experience low folic acid levels. Only thirty percent of American women get the required daily amount, according to data from other recent health surveys.

Effects of Insufficient Folic Acid

What then occurs with the offspring of women who are deficient in folic acid? The fetus of these expectant moms is far more vulnerable to neurological and spinal birth abnormalities since folic acid is essential for fetal neural and spine development.

It has been discovered that pregnant women following low-carb, gluten-free, and low-folic acid diets are thirty percent more likely to give birth to children who have neural tube birth abnormalities, spina bifida, and anencephaly. These women also have a higher risk of having birth terminations due to fatal fetal birth abnormalities and stillbirths.

Low-carb and high-protein diets are equally risky for pregnancy due to elevated cortisol levels in expectant moms, according to additional medical survey studies. These mothers’ offspring will eventually have an increased risk of high blood pressure at a younger age.

The Secret Is Prevention

The development of the brain and spine takes place at the very beginning of fetal development is another crucial point to remember. Therefore, for women who live low-carb lifestyles, the damage can already be done when they become pregnant.

Any female of childbearing age who aspires to have children in the future should think about taking folic acid supplements when she starts a low-vitamin B diet in order to prevent this issue.

And as soon as a pregnancy is discovered, the person should speak with their physicians and other medical professionals about their current state of health, any changes in their dietary requirements, and whether or not they still have time to follow a low-carb diet that will benefit the mother and the fetus.

What Occurs If You Consume Too Many Carbs?

After discussing the negative effects of consuming insufficient amounts of carbohydrates, you might be curious in the consequences of consuming excessive amounts of sugar.

In addition to causing rapid weight gain and elevated blood glucose, a diet heavy in carbohydrates is linked to cognitive deterioration. Glucose is necessary for the brain to operate, but too much of a good thing can cause a number of cognitive issues.

Medical case correlation studies indicate that people with type 2 diabetes are far more likely to experience cognitive impairment and early-onset Alzheimer’s disease. Additionally, it has been shown that people with diabetes who have poor blood glucose control typically experience memory issues far sooner than people with adequate blood glucose control.

This discovery indicates a strong correlation between early neurological illness start and numerous episodes of hyperglycemia.

How Is Memory Affected by Glucose?

What fundamental cause connects carbohydrates to memory loss? Research has indicated that recurrent episodes of hyperglycemia may result in an excess of glucose accumulation within the brain. As a result, the blood arteries in the brain get blocked, preventing the blood flow and chemical exchange necessary for the creation of memories.

In severe situations, the obstruction may result in enormous cell death that permanently damages the brain. Consequently, it may raise the risk of dementia and Alzheimer’s disease. Furthermore, the occlusion increases the risk of brain aneurysm and stroke.

Signs of Consuming Too Many Carbohydrates

Here are a few indicators that you may be consuming too much carbohydrates:

1. You seem swollen

In a ratio of one to three, carbohydrates adore binding with water. Your body will retain three grams of water for every gram of carbohydrates that you consume. This may provide an explanation for why, after overindulging in post-operative foods, you appear so much bulkier and bloated.

2. You experience sugar withdrawal and crave more of it.

Your brain will react to surgical meal by generating dopamine, which is a feel-good hormone. Also, dopamine is released in greater amounts the more carbohydrates you eat. Your body will eventually develop an addiction to the encouraging comments.

Your body will experience withdrawal symptoms if you stop consuming carbohydrates. In fact, the feeling has been likened to caffeine addiction by some individuals.

3. You’re always starving

In contrast to proteins and lipids, carbohydrates are quickly metabolized as a food source if they make up the majority of your diet. As a result, you will feel less satisfied and get hungry more quickly than if protein made up the majority of your diet. Your issue will worsen if you eat processed foods and simple carbohydrates.

4. Acne will be more likely to strike your skin

Research has indicated that foods with a high glycemic index likely to exacerbate acne. Experiments have also demonstrated that putting individuals on a low-glycemic, high-protein diet significantly improves their skin quality and acne problem.

5. You experience weariness and mood fluctuations

The infamous “sugar rush” is likely something that everyone has experienced at some point in their lives. An elevated blood glucose level and dopamine release can provide a euphoric state. However, the massive chemical shift might leave you feeling lethargic and weary once the blood sugar falls and the happy hormone wears off. In severe situations, you may feel very dizzy and lose your appetite.

6. Your forgetfulness increases

Aside from mood fluctuations, you’ll discover that you’re having trouble recalling details. Research has indicated that recurrent episodes of hyperglycemia may result in an excess of glucose accumulation within the brain.

As a result, the blood arteries in the brain get blocked, preventing the blood flow and chemical exchange necessary for the creation of memories. In severe situations, the blockage may result in irreversible brain damage. It may eventually raise the risk of dementia and Alzheimer’s disease.

7. You gain extra body fat

It’s quite likely that you are consuming too many carbohydrates and not enough protein if you have been working out but are still unable to gain muscle.

8. You tire out easily

Although the body may obtain numerous nutrients and minerals from carbohydrates, muscle cell development and repair still require protein. You will so lack muscle strength and tire easily if your diet is mostly made up of starchy carbohydrates.

How Many Carbs a Day Should You Eat?

The Institute of Medicine states that 45 to 65 percent of a person’s daily caloric intake should come from foods high in carbohydrates. The minimum recommended daily intake of carbohydrates is 130 grams on average. The recommended daily intake for nursing mothers and pregnant women is between 175 and 210 grams.

But a lot of what you eat in terms of calories and carbs relies on your height, way of living, and medical requirements. The recommended daily allowance for carbohydrates is 2.3 to 5.5 grams per pound of body weight, according to the Academy of Nutrition and Dietetics.

The National Institutes of Health (NIH), however, strongly advises that each person have a personalized intake target for carbohydrates.Within the recommended intake spectrum, those who lead relatively sedentary lifestyles should strive for a lower proportion, while those who routinely engage in rigorous physical activities should aim for a greater percentage.

Professional athletes may even need to consume up to 70% of their body weight to make up for the glycogen they lose during intense exercise.

Calories and Carb Calculation

Generally speaking, one gram of carbohydrates is equivalent to four calories. Use this equation to determine how many grams of carbohydrates there are:

1. Determine 45–65% of the total calories you consume each day
   
2. Divide the total by 4.

This amount will serve as your daily intake cap. For instance, based on your lifestyle and health requirements, you should consume 225–325 grams of carbohydrates if your daily caloric intake is 2,000. However, you might need to lower your quota below the customary guidelines if you have any underlying medical issues that impact your blood glucose level and metabolism.

For instance, in order to prevent hyperglycemia, it is advised that people with diabetes restrict their daily intake to less than 200 grams.

Are Ketogenic and Low-Carb Diets the Same Thing?

Although the terms “ketogenic diet” and “low-carb diet” are sometimes used interchangeably, are they really interchangeable? To put it simply, any diet that limits the amount of carbohydrates consumed is referred to as a low-carb diet. The following is a list of popular low-carb diets that you may have heard of:

South Beach Diet: It places emphasis on a higher proportion of fats and proteins and a comparatively smaller number of carbohydrates (28% of daily calories).

Paleo Diet: It places a strong emphasis on consuming unprocessed, natural foods, exactly like the cavemen did. No pasta, white rice, bread, pastries, cereals, instant oatmeal, or anything else processed are included in this. It also promotes using less complicated cooking techniques to reduce a food’s GI value.

Whole30 Diet: All forms of sugar, cereals, legumes, dairy products, alcohol, and anything prepared with more than three components are prohibited under this extremely stringent plan. It’s kind of like a stricter paleo diet where you can only consume fruits, vegetables, meats, fish, and eggs.

Sugar Busters Diet: This strategy promotes avoiding foods with a high GI rating and focusing on healthy grains, lean meats, and high-fiber meals.

Bernstein’s Low-Carb Diet: This diet is specifically designed for those who have diabetes. It places a strong emphasis on consuming a high-protein, moderate-fat, and low-carb diet to stabilize blood sugar levels. A maximum daily allowance of 30 grams of carbohydrates is recommended by this strategy.

Atkins Diet. This is heavy in proteins, low in fats, and low in carbohydrates. For best effects, it also advises consuming as few fruit and vegetables as possible.

Ketogenic Diet: It places a strong emphasis on eating a diet heavy in fats, moderate in proteins, and low in carbohydrates (50 grams or less per day). Proteins make up 20% of the total, carbohydrates make up 5%, and fats make up 75%.
This approach is based on the idea that your body will be compelled to burn stored fat for energy when you put it in ketosis. As a result, people will see a quick and significant reduction in their weight and fat.

Low-carb Mediterranean Diet: It is intended to assist those with type 2 diabetes, metabolic syndrome, prediabetes, and/or excess body weight. It takes inspiration from the ketogenic diet, which uses a low-carb state of ketosis to optimize fat burning.
The low-carb Mediterranean diet, on the other hand, emphasizes the consumption of a large amount of plant-based foods that are high in protein, lean protein, and healthy fats. Additionally, it suggests taking vinegar on a regular basis to stabilize blood sugar levels and accelerate metabolism.

What Is the Difference Between Low-Carb and Low-Fat Diets?

Diets low in carbohydrates are popular because they produce noticeable and fast benefits. All food group restriction programs, however, work well for weight loss if they are combined with physical exercise therapy.

Why Does a Low-Carb Diet Work Better?

Medical research studies show that while low-fat and low-carb diets are equally effective in reducing weight and BMI measurements, the low-carb diet group also shows a greater increase in high-density lipoprotein cholesterol and a reduction in diastolic blood pressure.

It is demonstrated that participants who followed a low-carb diet for two years had a significantly lower chance of developing type 2 diabetes and cardiovascular disease. Moreover, they are more likely to stick to the program and maintain their weight loss. It seems sense that it has become a popular trend given its many advantages.

The Healthful Way with Carbs

Carbohydrates can be simple or complicated, much as lipids. The monosaccharides and disaccharides glucose, galactose, fructose, sucrose, lactose, and maltose are examples of simple sugars. They quickly alter blood sugar levels and are simple to digest.

Starches are classified as complex sugars, or polysaccharides. They take longer to disintegrate and have a far more intricate structure. Because of this, they result in slower alterations to the blood sugar level, enabling the body to feel fuller for longer.

Choosing Appropriate Sugars

How can you optimize your nutritional intake and prolong your feeling of fullness when you have to stick to your calorie and carb intake limits? Making the appropriate eating choices is the solution. You can get an idea of what foods to avoid and what alternatives are the best by looking at the list below.

Processed simple sugars are generally to be avoided. Rather, choose for the purest form of unprocessed complex carbohydrates available. Unrefined simple sugars and processed complex sugar products give a large variety of nutrients, vitamins, and minerals for your body, but they may also help you generate variation based on your cravings and nutritional needs.

Comparing Simple and Complex Sugars

Unrefined Simple Sugars	Unrefined Complex Sugars
Fruits Dairy Products Honey Vegetables with Sweet Tastes (e.g. Carrots, Peas, Corn, Taro, Yam)	Legumes (e.g. Black Beans, Black Eyed Peas, Chickpeas) Nuts Potatoes Dark Leafy Greens Grains Oats Brown Rice
Processed Simple Sugars	Processed Complex Sugars
Candy Soda Corn Syrups Junk Foods Molasses Pastries Chocolate White Rice White Refined-Flour Bread Products Made From White Refined-Flour Alcohol	Whole-grain products such as breads, pastas Cereal Humus Peanut Butter Almond Butter Popcorn

Simple Sugars – Emergency Usage

You may want to store some simple sugar foods in your cupboard or gym bag as an emergency supply in case you experience hypoglycemia and need to quickly regulate your blood sugar, even though they can cause your blood sugar to rise quickly.

Alternatively, you could wish to buy pure glucose pills from your neighborhood pharmacy if you want to stay away from any potentially addicting ingredients. Keeping tiny packets of pure honey on hand for emergencies is an additional choice.

Compared to solid simple sugars, honey may be absorbed and used significantly more quickly due to its liquid nature. It is also regarded as one of the most natural and quickly acting simple sugars due to its high glycemic value.

Focus on Additional Information

How can the good carbohydrates be distinguished from the bad carbohydrates, outside their chemical makeup and calorie content? The following is a list of excellent and poor carbohydrates:

Good Carbs	Bad Carbs
– Lower in calories – Lower in glycemic index – High in fiber – High in nutrients – Low in sodium – Low in saturated fat – Very low in trans fat	– High in calories – High in glycemic index – Low in fiber – Low in nutrients or no nutrients – High in sodium – High in saturated fat – High in trans fat – High in refined white flour – Full of corn syrup or other refined sugars – High in artificial sweeteners

What is Glycemic Index?

There’s a lot more precise method to determine how quickly a food source impacts blood sugar levels, even if the general rule is that simple carbohydrates tend to raise blood glucose faster than complex carbs. Examining the glycemic index (GI), which is a scale (ranging from 0 to 100) that indicates how quickly a food raises blood sugar, is the solution.

The reaction speed increases with measurement. Foods with a GI of 55 or lower are generally classified as low GI foods; those with a GI of 56 to 69 are classified as medium GI foods; and those with a GI of 70 or higher are classified as high GI foods.

Therefore, choose for carbohydrates that are high in fiber, high in nutrients, and have a lower GI rating while making your selections. In this manner, you’ll get more vitamins and minerals, experience less fluctuations in your blood sugar, and experience prolonged periods of fullness. Here are a few instances:

Low GI Foods (< 55 GI	Medium GI Foods (56 – 69 GI)	High GI Foods (> 70 GI)
Oatmeal Muesli Pumpernickel bread Yam (also known as sweet potato) Corn Legumes Lentils Millets Barley Non-starchy vegetables such as oranges, apples Carrots Most fruits Dark leafy greens Barley Milk Almond milk Soy milk	Pita Whole wheat bread Brown rice Basmati rice Quick oats Couscous Boiled potato Wild rice Danish Pastries Pizza Hamburger Muffin Shortbread Apricots Raisins Custard tarts Pineapple Taco shells Shredded wheat	White bread Donut Candy Instant Oatmeal White rice Pasta Pumpkin Mashed potato Rice cakes Popcorn Melons Saltine crackers Junk foods Soda Bagel Macaroni Bran flakes Cereal Alcohol Juice Syrup Honey

Please be aware, though, that a food’s GI value can vary based on the following:

1. The GI rises with the ripeness of a fruit or vegetable.
   
2. quantity of processing. A food’s GI increases with the amount of processing it goes through in its preparation. An apple, for instance, has a lower GI value than apple juice.
   
3. Cooking technique. The GI value increases with cooking time and temperature. Pasta cooked al dente, for instance, has a lower GI rating than pasta cooked to a soft-boiled consistency.

Who Is Appropriate for a Low-Carb Diet?

While low-carb diets can have a number of negative effects, many of these symptoms are transient. Over time, it is very beneficial for protecting against type-2 diabetes, aiding in weight loss in obese people, lowering the risk of cognitive decline, and lowering the risk of Alzheimer’s disease.

Is It Time to Start a Low-Carb Diet?

Before starting a diet, you should ask yourself the following questions:

1. What are your objectives for your health?
   
2. Are you primarily interested in losing fat or weight?
   
3. Do you find it difficult to maintain your weight loss?
   
4. Are the diet and exercise you’re currently following paying off for you?
   
5. Do you now have any medical conditions that could become more complicated if you changed your diet?
   
6. Do you presently have any health issues that may be improved by a low-carb diet?
   
7. Are you attempting to conceive now and hoping to become parents soon?

Those Who Gain from a Low-Carb Diet

• people who struggle to reduce their BMI ratio.
  
• those who experience difficulties controlling their blood sugar levels.
  
• those who experience hypertension.
  
• People who want to improve their level of physical stamina and performance.
  
• People who struggle to maintain their weight loss and experience fluctuations in their weight.
  
• people who barely notice a difference in their existing diet and workout routine.
  
• Individuals who have a family history and genetic risk of acquiring Alzheimer’s disease, Parkinson’s disease, multiple sclerosis, diabetes, dementia, other auto-immune illnesses, cardiovascular disorders, and cancer.
  
• women who have yeast infections on a regular basis.
  
• women with PCOS, or polycystic ovarian syndrome.
  
• those with persistent acne and other skin issues.
  
• those who have dyspepsia and heartburn.
  
• people who experience migraines.
  
• those who want to lessen their appetite urges.
  
• People with seizures from epilepsy that are hard to treat. Regularly adhering to a low-carb ketogenic diet can dramatically reduce the frequency and intensity of seizures.
  
• persons who have diabetes.
  
• those who have been diagnosed with Parkinson’s disease. It can lessen the disease’s symptoms and delay the course of the illness.
  
• those who have recently experienced a cerebral ischemia, acute traumatic brain injury, or stroke. Studies have shown that the neurological issues brought on by these health regimens are strongly associated with glutamate-mediated excitotoxicity brought on by sugar consumption, mitochondrial issues, and calcium excess.
  People with this neurological impairments have been proven to recover considerably better and show less neural damage when they consume low amounts of carbohydrates, as compared to patients who do not reduce their sugar intake.
  
• people who have autoimmune diseases and are prone to inflammation. Inflammation risk can be significantly reduced by consuming less sugar.
  
• those with elevated levels of low-density lipoprotein (LDL) cholesterol.
  
• athletes competing in long-duration sports. An individual can reduce their gastrointestinal activity and divert more blood flow to their muscles if they’ve adapted to using fat as an energy source rather than glycogen.

People Who Might Not Gain from a Low-Carb Diet

• women who are trying to conceive, nursing mothers, and pregnant women.
  
• those who are hypothyroid or have thyroid gland dysfunction.
  
• those who experience episodes of ketosis and hypoglycemia on a regular basis.
  
• people with hepatitis B and hepatitis C, or liver disease.
  
• People who have kidney disease.
  
• Those taking specific blood pressure drugs, such as lisinopril, Lasix, and atenolol
  
• Those who take antidepressants or mood stabilizers, such as lithium, may be more susceptible to dehydration and elevated blood concentration.
  
• people without a gallbladder or those with gallbladder disease.
  
• people with specific metabolic disorders that impede healthy protein and fat metabolism.
  
• Children because they need carbohydrates for growth and development.
  
• people with type 1 diabetes, particularly those who are prone to experiencing ketoacidosis while they sleep.
  
• those with impaired pancreatic enzyme function or pancreatic insufficiency.
  
• those who have a history of kidney stones.
  
• individuals with a higher ketone body count who are genetically predisposed to developing fatty liver.
  
• those who have an eating issue and are either in recovery or are still struggling with it.
  
• those who are extremely underweight.
  
• those who experience muscular dystrophy.
  
• those in the process of healing from major surgeries or injuries.
  
• those who have low bone density and/or osteoporosis and are genetically predisposed to developing these conditions.
  
• people who use medication of any kind at the moment.
  
• those who have already had serious mental illnesses and mood problems.
  
• those who already have gout or a high blood level of uric acid.

A Cautionary Note

You should always check with your doctor and have a physical examination to make sure you are a good fit for a low-carb diet before starting any kind of diet.

What Information Is Needed for People with Diabetes Before Starting a Low-Carb Diet?

Restricting carbohydrates has long been a standard treatment for diabetes, helping patients with blood sugar control. Nevertheless, is it safe for them to experiment with these incredibly low-carb diets, like the ketogenic diets?

Every person has unique health difficulties, thus it all depends on the circumstances of each individual situation. Before starting a diet, people with diabetes should speak with their doctors and medical team for a number of reasons to prevent complications and unfavorable results:

1. Lethal consequences may arise from hypoglycemia and ketosis because some individuals are more vulnerable to these conditions.
   
2. Ketoacidosis and dangerously low blood sugar might result from starting a very low-carb diet without first modifying the dosage of prescribed medications.
   
3. For people who have issues with their kidneys, liver, or pancreas, the ketone accumulation can be dangerous.
   
4. Some persons may be at risk for osteoporosis, fractures, infections, and reduced bone mass if their dietary needs are not met.
   
5. Depression risk may rise as a result of the side effects.
   
6. Different drugs may have unfavorable reactions due to specific side effects.

As previously mentioned, some pre-existing drug issues may cause more damage than benefit. But before you give up, think about these alternatives:

• Consult a nutritionist about creating a diet plan that is specific to your needs and objectives.
  
• Find out how to choose foods that are better for your diet.
  
• Find substitute plans that meet your requirements without making significant adjustments.
  
• Talk about combining resistance training with aerobic exercise to increase metabolism.
  
• Make additional habit adjustments to improve your nutrition, such as increasing your sleep, doing yoga, and meditating to reduce stress.

Drastic outcomes in diets can be quite alluring, but they also have a high probability of failing over time. See the change as a lifetime adventure rather than something that can be fixed quickly. You won’t have to deal with the lengthy list of negative effects in order to gain greater health benefits, even though you could notice results more slowly.

In summary

Everybody who embarks on a diet aspires to look and feel better. In return, they’re prepared to take extreme means to accomplish their objectives. A major factor in the popularity of many trendy diets is their ability to produce noticeable, fast effects. But as the first surge of fat burning and weight reduction fades, the side effects take hold, making the experience unsafe and intolerable.

A solid, healthful lifestyle should be cultivated rather than centered around the notion of a quick fix. Make the diet plan meet your needs, rather than forcing it to match your lifestyle. The fact that diet is only one component of the answer is much more crucial.

Adopting a balanced diet, moderate carb reduction, and an active lifestyle can all be equally beneficial. Ultimately, your efforts shouldn’t leave you exhausted and feeling helpless. It should give you a general sense of well-being, health, and strength. If you found the information in this post useful, please let us know in the comments section below.

DiabetesCouncils Article | Reviewed by Dr. Jerry Ramos MD on May 24, 2020

Citations

1. Accurso A, Bernstein RK, Dahlqvist A, Draznin B, Feinman RD, Fine EJ, Gleed A, Jacobs DB, Larson G, Lustig RH, Manninen AH, McFarlane SI, Morrison K, Nielsen JV, Ravnskov U, Roth KS, Silvestre R, Sowers JR, Sundberg R, Volek JS, Westman EC, Wood RJ, Wortman J, Vernon MC: Dietary carbohydrate restriction in type 2 diabetes mellitus and metabolic syndrome: time for a critical appraisal. Nutr Metab (Lond). 2008, 5: 9-10.1186/1743-7075-5-9.
   
2. Achten J, Jeukendrup AE.. Optimizing fat oxidation through exercise and diet. Nutrition. 2004;20:716–727.
   
3. Al-Mudallal AS, LaManna JC, Lust WD, Harik SI. Diet-induced ketosis does not cause cerebral acidosis. Epilepsia. 1996;37:258–261
   
4. Al-Sarraj T, Saadi H, Calle MC, Volek JS, Fernandez ML: Carbohydrate restriction, as a first-line dietary intervention, effectively reduces biomarkers of metabolic syndrome in Emirati adults. J Nutr. 2009, 139: 1667-1676. 10.3945/jn.109.109603.
   
5. Appleton DB, De Vivo DC. An experimental animal model for the effect of ketogenic diet on epilepsy. Proc Aust Assoc Neurol. 1973;10:75–80.
   
6. Berg JM, Tymoczko JL, Stryer L. Biochemistry. 5th edition. New York: W H Freeman; 2002. Section 30.2, Each Organ Has a Unique Metabolic Profile.
   
7. Blanck, H. M., Gillespie, C., Serdula, M. K., Khan, L. K., Galusk, D. A., & Ainsworth, B. E. (2006). Use of low-carbohydrate, high-protein diets among Americans: Correlates, duration, and weight loss. MedGenMed: Medscape general Medicine, 8(2), 5.
   
8. Brinkworth GD, Buckley JD, Noakes M, Clifton PM, Wilson CJ.. Long-term effects of a very low-carbohydrate diet and a low-fat diet on mood and cognitive function. Arch Intern Med. 2009a;169:1873–1880.
   
9. Brinkworth GD, Noakes M, Clifton PM, Buckley JD.. Effects of a low carbohydrate weight loss diet on exercise capacity and tolerance in obese subjects. Obesity (Silver Spring) 2009b;17:1916–1923.
   
10. Bonjour JP, et. al. Protein Intake and Bone Growth. Can J Appl Physiology 2001; 26 Suppl: S153-66.
    
11. Bough KJ, Gudi K, Han FT, Rathod AH, Eagles DA. An anticonvulsant profile of the ketogenic diet in the rat. Epilepsy Res. 2002;50:313–325.
    
12. Brehm BJ, Seeley RJ, Daniels SR, D’Alessio DA: A randomized trial comparing a very low carbohydrate diet and a calorie-restricted low fat diet on body weight and cardiovascular risk factors in healthy women. J Clin Endocrinol Metab. 2003, 88: 1617-1623. 10.1210/jc.2002-021480.
    
13. Bueno NB, de Melo ISV, de Oliveira SL, da Rocha Ataide T.. Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials. Br J Nutr. 2013;110:1178–1187.
    
14. Burke LM.. Re-examining high-fat diets for sports performance: did we call the ‘nail in the coffin’ too soon? Sports Med. 2015;45:33–49.
    
15. Burke LM, Hawley JA.. Effects of short-term fat adaptation on metabolism and performance of prolonged exercise. Med Sci Sports Exerc. 2002;34:1492–1498.
    
16. Caraballo RH, Cersosimo RO, Sakr D, Cresta A, Escobal N, Fejerman N. Ketogenic diet in patients with Dravet syndrome. Epilepsia. 2005;46:1539–1544.
    
17. Carmichael, S. L., Rasmussen, S. A., & Shaw, G. M. (2010). Prepregnancy obesity: A complex risk factor for selected birth defects. Birth Defects Research. Part A, Clinical and Molecular Teratology, 88(10), 804–810.
    
18. Carmichael, S. L., Yang, W., & Feldkamp, M. L. (2012). Reduced risks of neural tube defects and orofacial clefts with higher diet quality. Archives of Pediatrics & Adolescent Medicine, 166(2), 121–126.
    
19. Chamorro A, Hallenbeck J. The harms and benefits of inflammatory and immune responses in vascular disease. Stroke. 2006;37:291–293.
    
20. Chang, Chen-Kang, Katarina Borer, and Po-Ju Lin. “Low-Carbohydrate-High-Fat Diet: Can It Help Exercise Performance?” Journal of Human Kinetics 56 (2017): 81–92. PMC. Web. 29 Jan. 2018.
    
21. Chang CK, Chang Chien KM, Chang JH, Huang MH, Liang YC, Liu TH.. Branched-chain amino acids and arginine improve performance in two consecutive days of simulated handball games in male and female athletes: a randomized trial.
    
22. Chen IF, Wu HJ, Chen CY, Chou KM, Chang CK.. Branched-chain amino acids, arginine, citrulline alleviate central fatigue after 3 simulated matches in taekwondo athletes: a randomized controlled trial. J Int. Soc Sports Nutr. 2016;13:28.
    
23. Chen J, Nagayama T, Jin K, Stetler RA, Zhu RL, Graham SH, Simon RP. Induction of caspase-3-like protease may mediate delayed neuronal death in the hippocampus after transient cerebral ischemia. J Neurosci. 1998;18:4914–4928.
    
24. Cherian L, Peek K, Robertson CS, Goodman JC, Grossman RG. Calorie sources and recovery from central nervous system ischemia. Crit Care Med. 1994;22:1841–1850.
    
25. Chokkalingam K, Jewell K, Norton L, Littlewood J, van Loon LJ, Mansell P, Macdonald IA, Tsintzas K.. High-fat/low-carbohydrate diet reduces insulin-stimulated carbohydrate oxidation but stimulates nonoxidative glucose disposal in humans: An important role for skeletal muscle pyruvate dehydrogenase kinase 4. J Clin Endocrinol Metab. 2007;92:284–292.
    
26. Cullingford TE. The ketogenic diet; fatty acids, fatty acid-activated receptors and neurological disorders. Prostaglandins Leukot Essent Fatty Acids. 2004;70:253–264.
    
27. Cunnane SC, Musa K, Ryan MA, Whiting S, Fraser DD. Potential role of polyunsaturates in seizure protection achieved with the ketogenic diet. Prostaglandins Leukot Essent Fatty Acids. 2002;67:131–135.
    
28. Dardzinski BJ, Smith SL, Towfighi J, Williams GD, Vannucci RC, Smith MB. Increased plasma beta-hydroxybutyrate, preserved cerebral energy metabolism, and amelioration of brain damage during neonatal hypoxia ischemia with dexamethasone pretreatment. Pediatr Res. 2000;48:248–255.
    
29. Davidson TL, Hargrave SL, Swithers SE, Sample CH, Fu X, Kinzig KP, Zheng W.. Inter-relationships among diet, obesity and hippocampal-dependent cognitive function. Neuroscience. 2013;253:110–122.
    
30. Davis JM, Bailey SP.. Possible mechanisms of central nervous system fatigue during exercise. Med Sci Sports Exerc. 1997;29:45–57.
    
31. Del Prete E, Lutz TA, Scharrer E: Transient hypophagia in rats switched from high-fat diets with different fatty-acid pattern to a high-carbohydrate diet. Appetite. 2000, 34: 137-145. 10.1006/appe.1999.0303.
    
32. Del Prete E, Scharrer E: Meal pattern during the transient hypophagia of rats switched from a high fat to a high carbohydrate diet. Appetite. 1995, 25: 133-141.
    
33. Desrosiers, Tania A, et. al. Low carbohydrate diets may increase risk of neural tube defects. National Birth Defects Prevention Study.
    
34. Duan W, Mattson MP. Dietary restriction and 2-deoxyglucose administration improve behavioral outcome and reduce degeneration of dopaminergic neurons in models of Parkinson’s disease. J Neurosci Res. 1999;57:195–206.
    
35. Dugan, A. (2014, July 29). Americans still avoid fat more than carbs. Gallup News. Retrieved from http://news.gallup.com/poll/174176/americans-avoid-fat-carbs.aspx.
    
36. Engelhart MJ, Geerlings MI, Ruitenberg A, van Swieten JC, Hofman A, Witteman JC, Breteler MM. Diet and risk of dementia: does fat matter? The Rotterdam Study. Neurology. 2002;59:1915–1921.
    
37. Erecinska M, Nelson D, Daikhin Y, Yudkoff M. Regulation of GABA level in rat brain synaptosomes: fluxes through enzymes of the GABA shunt and effects of glutamate, calcium, and ketone bodies. J Neurochem. 1996;67:2325–2334.
    
38. Foster GD, Wyatt HR, Hill JO, McGuckin BG, Brill C, Mohammed BS, Szapary PO, Rader DJ, Edman JS, Klein S: A randomized trial of a low-carbohydrate diet for obesity. N Engl J Med. 2003, 348: 2082-2090. 10.1056/NEJMoa022207.
    
39. Foster GD, Wyatt HR, Hill JO, Makris AP, Rosenbaum DL, Brill C, et al. Weight and Metabolic Outcomes After 2 Years on a Low-Carbohydrate Versus Low-Fat Diet: A Randomized Trial. Ann Intern Med. 2010;153:147–157.
    
40. Food and Drug Administration. (1996). Food standards: Amendment of standards of identity for enriched grain products to require addition of folic acid. Federal Register, 61, 8781–8797.
    
41. Fraser DD, Whiting S, Andrew RD, Macdonald EA, Musa-Veloso K, Cunnane SC. Elevated polyunsaturated fatty acids in blood serum obtained from children on the ketogenic diet. Neurology. 2003;60:1026–1029.
    
42. Frape DL, Williams NR, Scriven AJ, Palmer CR, O’Sullivan K, Fletcher RJ.. Diurnal trends in responses of blood plasma concentrations of glucose, insulin, and C-peptide following high- and low-fat meals and their relation to fat metabolism in healthy middle-aged volunteers. Br J Nutr. 1997;77:523–535
    
43. Freedman, M. R., King, J., & Kennedy, E. (2001). Popular diets: A scientific review. Obesity Research, 9(Suppl 1), 1S–40S.
    
44. Freeman JM, Vining EP, Pillas DJ, Pyzik PL, Casey JC, Kelly LM. The efficacy of the ketogenic diet – 1998: a prospective evaluation of intervention in 150 children. Pediatrics. 1998;102:1358–1363.
    
45. Fujikawa DG. Prolonged seizures and cellular injury: understanding the connection. Epilepsy Behav. 2005;7 Suppl 3:S3–S11.
    
46. Gardner, C. et al. Nonnutritive sweeteners: current use and health perspectives. Diabetes Care 35, 1798–1808 (2012)
    
47. Geary N, Scharrer E, Freudlsperger R, Raab W: Adaptation to high-fat diet and carbohydrate-induced satiety in the rat. Am J Physiol. 1979, 237: R139-146.
    
48. Hession M, Rolland C, Kulkarni U, Wise A, Broom J.. Systematic review of randomized controlled trials of low-carbohydrate vs. low-fat/low-calorie diets in the management of obesity and its comorbidities. Obes Rev. 2009;10:36–50.
    
49. Hu T, Mills KT, Yao L, Demanelis K, Eloustaz M, Yancy WS, Jr., Kelly TN, He J, Bazzano LA.. Effects of low-carbohydrate diets versus low-fat diets on metabolic risk factors: a meta-analysis of randomized controlled clinical trials. Am J Epidemiol. 2012;176(7):44–54.
    
50. Krieger JW, Sitren HS, Daniels MJ, Langkamp-Henken B: Effects of variation in protein and carbohydrate intake on body mass and composition during energy restriction: a meta-regression 1. Am J Clin Nutr. 2006, 83: 260-274.
    
51. McGarry JD, Foster DW: Regulation of hepatic fatty acid oxidation and ketone body production. Annu Rev Biochem. 1980, 49: 395-420.
    
52. Mokdad AH, Bowman BA, Ford ES, Vinicor F, Marks JS, Koplan JP: The continuing epidemics of obesity and diabetes in the United States. Jama. 2001, 286: 1195-1200. 10.1001/jama.286.10.1195.
    
53. Mosley, B. S., Cleves, M. A., Siega-Riz, A. M., Shaw, G. M., Canfield, M. A., Waller, D. K., … National Birth Defects Prevention Study. (2009). Neural tube defects and maternal folate intake among pregnancies conceived after folic acid fortification in the United States. American Journal of Epidemiology, 169(1), 9–17.
    
54. Pehrsson, P., Patterson, K., Haytowitz, D., & Phillips, K. (2015). Total carbohydrate determinations in USDA’s National Nutrient Database for Standard Reference. The FASEB Journal, 29(1): S740.6.
    
55. Quinlivan, E. P., & Gregory, J. F., 3rd. (2007). Reassessing folic acid consumption patterns in the United States (1999 2004): Potential effect on neural tube defects and overexposure to folate. The American Journal of Clinical Nutrition, 86(6), 1773–1779.
    
56. Rasmussen, S. A., Olney, R. S., Holmes, L. B., Lin, A. E., Keppler-Noreuil, K. M., & Moore, C. A. (2003). Guidelines for case classification for the National Birth Defects Prevention Study. Birth Defects Research. Part A, Clinical and Molecular Teratology, 67(3), 193–201.
    
57. Recommendations for the use of folic acid to reduce the number of cases of spina bifida and other neural tube defects. (1992). MMWR Recommendations and Reports, 41(RR-14), 1–7.
    
58. Samaha FF, Iqbal N, Seshadri P, Chicano KL, Daily DA, McGrory J, Williams T, Williams M, Gracely EJ, Stern L: A low-carbohydrate as compared with a low-fat diet in severe obesity. N Engl J Med. 2003, 348: 2074-2081. 10.1056/NEJMoa022637.
    
59. Se Lau LM, Bornebroek M, Witteman JC, Hofman A, Koudstaal PJ, Breteler MM. Dietary fatty acids and the risk of Parkinson disease: the Rotterdam study. Neurology. 2005;64:2040–2045.
    
60. Smith, Robyn N. (2007). The effect of a high-protein, low glycemic-load diet versus a conventional, high glycemic-load diet on biochemical parameters associated with acne vulgaris: A randomized, investigator-masked, controlled trial. Journal of the American Academy of Dermatology, 57(2): 247 – 256.
    
61. Sotres-Alvarez, D., Siega-Riz, A. M., Herring, A. H., Carmichael, S. L., Feldkamp, M. L., Hobbs, C. A., & Olshan, A. F. (2013). Maternal dietary patterns are associated with risk of neural tube and congenital heart defects. American Journal of Epidemiology, 177(11), 1279–1288.
    
62. Suez, D. et. al. (2014). Artificial sweeteners induce glucose intolerance by altering the gut microbiota. Nature, 181-186 (09 Oct 2014).
    
63. Thenen SW, Mayer J: Energy utilization of a low carbohydrate diet fed genetically obese rats and mice. J Nutr. 1977, 107: 320-329.
    
64. Tinker, S. C., Hamner, H. C., Qi, Y. P., & Crider, K. S. (2015). U.S. women of childbearing age who are at possible increased risk of a neural tube defect-affected pregnancy due to suboptimal red blood cell folate concentrations, National Health and Nutrition Examination Survey 2007 to 2012. Birth Defects Research. Part A, Clinical and Molecular Teratology, 103(6), 517–526.
    
65. USDA Agricultural Research Service. (2007). USDA National Nutrient Database for Standard Reference, Release 20. Washington, DC: Author. Retrieved from http://www.ars.usda.gov/ba/bhnrc/ndl.
    
66. Wang Y, Beydoun MA, Liang L, Caballero B, Kumanyika SK: Will all Americans become overweight or obese? estimating the progression and cost of the US obesity epidemic. Obesity (Silver Spring). 2008, 16: 2323-2330. 10.1038/oby.2008.351.
    
67. Williams EA, Perkins SN, Smith NC, Hursting SD, Lane MA: Carbohydrate versus energy restriction: effects on weight loss, body composition and metabolism. Ann Nutr Metab. 2007, 51: 232-243.
    
68. Williams, J., Mai, C. T., Mulinare, J., Isenburg, J., Flood, T. J., Ethen, M., … Centers for Disease Control and Prevention. (2015). Updated estimates of neural tube defects prevented by mandatory folic Acid fortification – United States, 1995–2011. MMWR Morbidity and Mortality Weekly Report, 64(1), 1–5.
    
69. Woods SC, D’Alessio DA, Tso P, Rushing PA, Clegg DJ, Benoit SC, Gotoh K, Liu M, Seeley RJ: Consumption of a high-fat diet alters the homeostatic regulation of energy balance. Physiol Behav. 2004, 83: 573-578. 10.1016/j.physbeh.2004.07.026.
    
70. Wright JD, Jennedy-Stephenson J, Wang CY, McDowell MA, Johnson CL: Trends in intake of energy and macronutrients- United States, 1971-2000. Morbidity and Mortality Weekly report. 2004, 53: 80-82.
    
71. Volek JS, Fernandez ML, Feinman RD, Phinney SD: Dietary carbohydrate restriction induces a unique metabolic state positively affecting atherogenic dyslipidemia, fatty acid partitioning, and metabolic syndrome. Prog Lipid Res. 2008, 47: 307-318. 10.1016/j.plipres.2008.02.003.
    
72. Volek JS, Phinney SD, Forsythe CE, Quann EE, Wood RJ, Puglisi MJ, Kraemer WJ, Bibus DM, Fernandez ML, Feinman RD: Carbohydrate restriction has a more favorable impact on the metabolic syndrome than a low fat diet. Lipids. 2009, 44: 297-309. 10.1007/s11745-008-3274-2.