The Dangers of Low Carb diets

Carbs are the new fat. The low fat, low calories diets of the past have been replaced with low carb diets which seem to be the “in” thing right now when it comes to dieting. But before you get into one yourself, you might want to know about the dangers of low carb diets.  

1. Low carb diets cause dehydration and muscle loss.

Low carb diets deplete glycogen stores. Also known as ketogenic diets, low carb diets eat up the glucose stored in liver. This stored up glucose is known as glycogen. When glycogen stores are depleted, the body gets dehydrated. The loss in water results in loss in weight. This is why people who are in a low carb diet think that their diet is successful. They think that the reduction of weight due to loss of fat. But the truth is they are losing water and even muscles because glycogen is also stored in the muscles. This quick initial but deceptive weight loss is the reason why low carb diets are so popular.

2. Low carb diets causes fatigue.

The depletion of glycogen in the muscles as a result of low carb diets causes fatigue which in turn makes movements especially during exercise uncomfortable. Research has shown a direct relation between depletion of glycogen in the muscles and muscle fatigue. Most experts believe that healthy weight loss should be a result of a good diet and exercise. If low carb diets cause fatigue then how can you exercise properly and regularly? Simply put, lack of exercise is not good for caloric expenditure and metabolism.

3. Low carb diets can lead to muscle loss.

The loss of glycogen as a result of a low carb diet can also cause loss of muscle or what is known as muscle atrophy. This is because glycogen fuels the muscles during movement. If there is no glycogen in the muscle they won’t have fuel to move. When glycogen is not immediately available, the muscles contract less. And because low fat carb causes fatigue as mentioned earlier, a person in a low carb diet tends to exercise less which can also result in muscle loss. Moreover, the body uses protein and fat in the absence of carbohydrate to fuel the body during the initial phase of a low carb diet. The muscle loss during this initial phase can be very rapid since muscle protein is the easily accessed by the body to direct metabolism and conversion of glycogen to glucose. Because of the caloric deficit, this problem cannot be solved by eating more protein. Because metabolism happens in the muscles, loss of muscle can result in a lower metabolism rate. A low metabolism means fewer calories burned.

4. Low carb diet results in the lack in fiber.

Fiber is important for preventing cancers of the digestive tract and cardiovascular diseases. Fiber also prevents constipation and other bowel disorders. Therefore, a low carb diet put its dieters at risk for the above mentioned health conditions.

5. Low carb diets reduces intake of nutrients.

A Low carb diets is simply lacking in nutrients, phytonutrients, and antioxidants that are found in fruits, vegetables, legumes, and whole grains. These nutrients are important in preventing cancer and heart disease. 

6. Weight loss due to low carb diet is easily regained.

Studies have shown that people who have lost weight due to a low carb diets have regained weight more quickly than people who lost weight using a traditional diet program.