Are you struggling while starting out on a low-carb or keto diet? Do you get headaches, leg cramps, constipation or any of the other more common side effects? Use the information on this page to avoid them — and feel great while losing weight. The main way to relieve these symptoms may be to increase your intake of water and salt to replace what your body is losing. It commonly occurs during the first week or two, often starting on days 2 through 4. Symptoms include headaches, feeling tired, lack of motivation, nausea and lethargy. The even better news is that you can possibly avoid these symptoms altogether by consuming adequate water, salt, and fat on day 1.
Carbohydrates are often viewed as a cause of weight gain and obesity-related diseases. As a result, many people trying to lose weight shun carbohydrates; however, your body needs carbohydrates to function properly. You’d need to consume between and grams of carbohydrates a day if you normally consume 2, calories, according to MayoClinic. Signs and symptoms that you’re not consuming enough carbs include everything from fatigue to constipation to headaches, nausea and even bad breath. If you’re experiencing unexplained symptoms, consult your doctor. According to the University of Maryland Medical Center, the main role of carbohydrates is to provide your body, particularly your brain and nervous system, with energy. An enzyme secreted by your body converts carbohydrates into glucose, or blood sugar, which is the fuel your body needs for energy. Some of this is used for immediate fuel, and the leftover glucose is stored in your liver, muscles and cells for later use.
Our content is fact checked or reviewed by medical and diet professionals to reflect accuracy and ensure our readers get sound nutrition and diet advice. We adhere to structured guidelines for sourcing information and linking to other resources, including medical journals and scientific studies. If you have any concerns about the accuracy or timeliness of our content, please reach out to our editors by e-mailing editors eathis. Carbs are unrightfully vilified and are often misunderstood—that’s why where 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. Those that come from refined sugars and flours can spike blood-sugar levels and stall weight loss. However, complex carbs from whole grains and veggies are necessary for good health and a flat belly. What’s more, when you don’t eat enough carbs about grams a day, you’re apt to feel plain awful—and yes, that’s even true for keto dieters. One of the most serious health issues people experience on the keto diet is a lack of fiber.