Headaches & Carbohydrate Cravings With The Low-carb Diet

A low-carb diet usually comprises fewer than 100 g of carbohydrates a day and most often includes fewer than 50 g of carbohydrates a day during the first few weeks. This degree of carbohydrate restriction is quite strict considering that a typical American diet includes at least 300 to 400 g of carbohydrates a day, mainly from grains, starchy vegetables, sugar, fruits and some dairy products. Following a low-carb diet can help you lose weight by putting your body in a fat burning mode, but such a drastic dietary change is often accompanied by unpleasant side effects.

Headaches

It is possible to suffer from headaches during the first few days of a low-carb diet. For beginner low-carb dieters, headaches usually are the result of dehydration. Many people are used to get their fluids from high-carb beverages such as soft drinks, fruit juices and sugary coffees, and some dieters forget to hydrate properly. Caffiene withdrawal may also cause headaches at the beginning of a low-carb diet. be responsible for the headaches you may experience when starting on a low-carb eating plan.

Carbohydrate Cravings

During the first few days, it is also common to feel the urge to eat carbohydrates. Whether your craving is for something sweet or starchy, your body is trying to get its usual source of fuel by sending you these craving signals. During this carbohydrate withdrawal period, your body has to transition to using different metabolic pathways to get the energy it requires and may try to tempt you to give in and eat carbohydrates since they are what your body has known best how to use.

Other Possible Side Effects

In addition to headaches and carbohydrate cravings, some people feel fatigued and weak during the transition to a low-carb diet. It may be best to avoid exercising at high intensity while your body is adjusting. Other common side effects include irritability, lightheadedness and dizziness, especially upon standing or when exposed to heat. Constipation can also be a problem and is usually the results of dehydration, just like most of the other side effects associated with the switch to low-carb eating.

Alleviating and Preventing The Side Effects

If you have decided to lower your carbohydrate intake but do not want to suffer the side effects, there are a few strategies you can use to prevent, or at least alleviate, the side effects. The most important thing is to stay hydrated and prevent dehydration. Drink a minimum of 64 oz. of fluids, preferably water or other low-carb drinks, a day. If your daily carb intake is below 50 g a day, you may also benefit from adding sodium to your diet to replenish your electrolytes and help you retain sufficient amounts of water. A good way to get enough sodium is to add the equivalent of 1/2 tsp. of salt to your foods every day. The side effects of beginning a low-carb diet are mild and transitory. You will usually notice significant improvements in your symptoms in a few days, but it may take as long as two weeks for you to start feeling more normal.