You’ve probably heard the whispers, “low-carb is the way to go, you’ll feel much more energetic and lose weight too.” But what is the truth behind the low-carb trend? For the past 40 years, many diets have included low levels of carbohydrates into their regime. Keto, Paleo, and Atkins (read more about the differences here) are probably some of the most famous names.
If you’ve ever tried to reduce your intake, you’ll know that the weight loss results aren’t just a myth, but is it healthy to exclude or dramatically reduce one element from your plate? Let’s take a closer look at what happens when you’re not eating enough carbs.
How many carbs should you be getting?
The benefits speak for themselves, but a zero-carb diet isn’t a reality, and a low-carb one needs to be carefully monitored to ensure you are giving your body sufficient fuel to keep it going.
So, how do you know when too little carbs are too little? Watch out for the following:
- Carbs are fuel for your body, so one of the first symptoms of not eating enough carbs you’ll experience is a drop in your energy levels. You might be feeling tired and sluggish all the time, and this might mean you need a boost. While that doesn’t mean filling your tummy with a pile of fried potatoes (however, tasty they may be), it might mean turning to a few of the healthier carb options.
- Have you been a grumpy Gus lately? Snapping at your co-workers, friends, and whoever was in reach? Or maybe just feeling down? If so, your energy levels might be too low, and it’s time to fuel up to avoid a fall out from that low mood of yours. Don’t be hangry; instead, be smart with your carbs.
- It might not happen right away, but over the course of a few months or weeks, you might start to feel drained and run down – then a cold hits, and then another one. This is a sign your immune system is low, and when you don’t eat enough carbs, your body might not have the fuel to fight infection efficiently.
- Although the initial results were great – those jeans!!! – Now you’ve hit a weight loss plateau, and you’re wondering why. The secret may be in your diet. Eating super low carb can lead you to consume more fats and proteins which if done incorrectly, can lead to weight gain. So, keep an eye on what you eat.
- Struggling to go to the toilet, feeling discomfort in your stomach, then it’s likely that alongside your carb reduction, you’ve reduced your fiber intake too. Digestive issues are indicative of your body’s overall health, so take a look at your diet and uncover where you can find those essential ingredients, such as fiber, to put yourself right.
What are the best carbs to include in your diet?
Now you know a little more about the benefits of low carb and the risks, perhaps you’re ready to make some dietary changes. Whether you’re convinced of the goodness of low carbohydrates or you just want to make some healthier carb choices, getting in on the trend doesn’t have to mean giving up all that is good and tasty.
There are healthy and unhealthy carbs out there, and you might consider making the switch before you hit the gas pedal on the Keto-Atkins-Paleo trend.
Here are some of the quick and healthy changes you can make:
- Switch out that regular spaghetti for some vegetable-based version. Try out zucchini, carrots, sweet potato or squash – you’ll be amazed at how tasty it is.
- Try changing those burger buns or whole grain wraps for lettuce wraps, that’ll solve your crunch craving.
- Instead of boiling that rice, swap it for some cauliflower rice (first timers, might need a little spice to enjoy the new taste).
- Satisfy that cold craving for ice cream with blended frozen banana nice-cream.
While avoiding white bread, pasta and other such carbs, try to replace them with nutrient-packed ones instead to maximize your calorie-carb levels. Choose complex carbs such as lentils, beans, fruits, and veg that’ll keep you fuller for longer and keep your body nourished.
