There are several popular diet and weight loss programs that advocate restricting carbohydrate intake. While certain types of carbs can contribute to weight gain, the body needs carbs for fuel. Some low-carb diets might restrict intake to the point that symptoms such as fatigue occur. The goal is to not cut out carbs completely, but rather to focus on eating the right carbs.
Identification
Carbohydrates are made up of sugar molecules, and they are the body's main source of energy. Many foods contain carbohydrates such as fruits, vegetables, grains, beans and dairy products. Foods containing carbs are not all digested the same way. Some are digested very quickly, which can lead to spikes and drops in blood sugar levels. These include white bread, white rice, cookies and baked goods, and these foods tend to be low in nutrients. Carbs found in vegetables and whole grains tend to be digested very slowly, so blood sugar levels are more stable. These types of carbs also tend to be high in fiber and nutrients the body needs. To avoid symptoms such as fatigue, choose healthy carbs vs. no carbs, suggests the Harvard School of Public Health.
Considerations
While a low-carb diet might initially lead to some weight loss due to a reduction in calories and fat, over time, there can be health problems if carbs are severely restricted on a long-term basis. After consuming carbs, the body breaks them down into glucose, or blood sugar, to provide the body with energy. Limiting carb consumption can lead to fatigue because the body does not have the right type of fuel. In addition, not getting enough fruits and vegetables can rob the body of the nutrients it needs, which can also lead to feeling tired. Adding to this, when the body does not have enough glucose, it breaks down fat for energy. Fat metabolism creates ketones, which can lead to a condition called ketosis. Symptoms include fatigue, weakness, nausea, dehydration, dizziness and irritability.
Benefits
A low-carb diet that includes a healthy amount of the right types of carbs can lead to weight loss and a reduced risk of heart disease and diabetes. This means eating a diet rich in a variety of fruits, vegetables, low-fat dairy and whole grains. In addition, eating the right carbs such as oatmeal, blueberries, bananas, beans, brown rice, dark green leafy vegetables and others can actually help to prevent fatigue. These types of carbs contain fiber, which can help the body feel full and energized throughout the day.
Solution
For good health the Centers for Disease Control and Prevention, or CDC, recommends that 45 to 65 percent of daily caloric intake should come from carbs. At least half of that should come from fruits, vegetables, low-fat dairy and whole grains. Limit foods with added sugar and grains that are highly processed and refined. If looking to lose weight, remember that the bottom line is fewer calories must be taken in and extra burned off, no matter what type of food is eaten. So go for a healthy, well-balanced diet that includes foods from all of the food groups while watching calories.
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