The human body requires 150 to 200 g of carbohydrates per day for a healthy nutrition balance, depending on gender. If you consume that amount, the carbs convert to glucose for energy. If you consume more and don't burn the excess glucose through activity, it accumulates as fat. If you eat less, your body will resort to burning protein and fat to fuel itself. But it does this reluctantly, and although this is the aim of low-carb diets, side effects such as muscle aches can occur.
Muscle Glucose
When you eat carbohydrates and they convert to glucose, part of that glucose is stored in your muscles to fuel them and keep them going. When you drastically reduce your carbohydrate intake and your muscles can't get glucose from any other source, they will first use up these stores. You may not notice any muscular discomfort from a low-carb diet at first, but if you don't replenish that glucose through a balanced diet, your muscle fibers will eventually stop contracting, even when you're at rest. They no longer have sufficient fuel to do so. This can result in an achy, weak feeling.
Muscle Protein
Eventually, after depletion of glucose, your muscles will turn to their own protein content for energy. Catabolism, the breakdown of muscle protein, occurs so your body can use that for energy. Severely restricting carbohydrates for an extended period of time can lead to muscle deterioration and a loss of strength and tone. You may feel the process as an overall achy sensation.
Potassium Connection
Carbohydrates usually have high water content. When you use up all your stores of glucose and your body has to resort to other sources to maintain blood sugar levels, the result is a loss of water weight, especially at the beginning of a diet. Dieters sometimes mistake this for fat loss. As your kidneys flush water out, you're also losing potassium. Low potassium levels can result in muscle aches as well.
Recommendations
Some low-carb diets, such as the Atkins Diet, drastically reduce carbohydrates in the first weeks, then gradually increase your carb intake until you stop losing weight and maintain without gaining. Generally, this is the quantity of carbs your body needs for healthy functioning, and the amount of grams required can vary from person to person. Find the level of carbohydrate intake that's right for you and try to stick to that amount to minimize side effects without weight gain.
References
- CBS News: Low-Carb Side Effects Cited; David Hancock; Sep. 2, 2004
- Anorexia-Reflections: Ketosis Symptoms in Anorexia Nervosa -- What is Ketosis?
- Kansas State University Housing and Dining Services: Fit Course -- Carbohydrates 201 The Ups and Downs of Low-Carbohydrate Diets
- The Sideroad: Dangers of a Low Carb Diet; Greg Landry
- Carbohydrate Guide; How Many Carbohydrates Should You Eat Per Day?; Aug. 23, 2010
- National Naval Medical Center: What About Low-Carb Diets?
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