What Happens When You Cut Carbs (2024)

FAQs

What Happens When You Cut Carbs? ›

Severe carb limits can cause your body to break down fat into ketones for energy. This is called ketosis. Ketosis can cause side effects such as bad breath, headache, fatigue and weakness. It's not clear what kind of possible long-term health risks a low-carb diet may pose.

Reducing your carb intake can be very beneficial for losing fat, including abdominal fat. In fact, low carb diets may cause belly fat loss in people with overweight, those at risk for type 2 diabetes, and people with polycystic ovary syndrome (PCOS) ( 31 , 32 , 33 ). You don't have to follow a strict low carb diet.

Symptoms of carbohydrate withdrawal or keto induction are constipation, headache, halitosis, muscle cramps, bloating, diarrhea, general weakness, and rash [30,31].

As your body starts to rely on ketones from the fat you're burning instead of glucose from carbohydrates, you may experience fatigue, mental fogginess and even irritability.

Low energy: Carbs are your body's primary source of energy. Therefore, a no-carb diet may lead to low energy and fatigue. Insufficient nutrients: A no-carb diet may not provide enough vitamins and minerals, such as potassium, B vitamins, and vitamin C, which are abundant in fruits, vegetables, and other plant foods.

Aerobic exercise includes any activity that raises your heart rate such as walking, dancing, running or swimming. This can also include doing housework, gardening and playing with your children. Other types of exercise such as strength training, Pilates and yoga can also help you lose belly fat.

A low-carb diet is meant to cause the body to burn stored fat for energy, which leads to weight loss.

1. Sugary Foods. Most people already think of many of the foods in this category as unhealthy treats. Candy, soft drinks, and sweet desserts such as cake, chocolate, and ice cream are all expected entries on a list of carbs to avoid to lose weight.

Start by drinking more water and increasing your fiber intake (try eating more non-starchy vegetables or taking a fiber supplement). Ginger, peppermint and licorice – either fresh or in tea form – can also help to get things moving, as can taking magnesium, probiotics or digestive enzymes.

Our brains prefer glucose, and carbohydrates supply a steady and easily available source. When you stop eating them, your body is forced to find an alternative energy source for the brain. It will switch to breaking down fat into ketones, an alternative to glucose.

Why is cutting carbs bad? ›

Your state of mind can get wonky when you sharply cut healthy carbs that send sugar to the brain. You might feel grouchy. One study found people who followed low-carb diets over time had less serotonin in their brains than those who were on low-fat diets.

"Since lots of people think about carbs in terms of grams, anything lower than 100 grams daily is pretty low," says Lisa Valente, M.S., R.D.

Try these healthy carb foods

Limit the processed stuff. What are some of the best sources of healthy carbs? Romito suggests these foods: Whole grains: Farro, quinoa, whole-grain breads and pastas, bulgar wheat, and brown or wild rice.

Limiting your total carb intake may help reduce belly fat and support weight loss . However, you don't have to cut out all carbs to reap the benefits, especially if a low carb diet isn't ideal for you.

Focusing on plant-based foods, such as fruits, vegetables and whole grains. Choosing lean sources of protein, such as fish and low-fat dairy products. Limiting processed meats, as well as the saturated fat that's found in meat and high-fat dairy products, such as cheese and butter.

It's not about the specific foods you eat or don't eat when you're trying to lose weight; instead, it's all about your overall daily intake of calories. Cutting back on bread products can be part of a strategy to lower your calorie or carb intake for weight loss.

The number on the scale is lower, and admittedly you look thinner because your belly also tends to retain more water when you eat carbohydrates. All of those flat belly diets, that's how they work: If you don't eat carbs, you don't have a lot of water in your belly, so you don't look bloated.