Following a low-carbohydrate diet is not an inherently balanced way of eating and may not naturally fulfill all of your nutritional needs, but it can have some benefits for weight loss. However, it's important to note that there are potential side effects to any unbalanced eating plan, and you may experience both mental and physical fatigue if you choose to limit the carbs you consume.
The Role of Carbs
Carbohydrates are your body's main energy source. Some carbs are more quickly digested and provide quick bursts of energy, while others take longer to digest, can keep you full for longer periods of time and provide "slow-burning" energy. The Mayo Clinic website recommends that you get 45 percent to 65 percent of your daily calories from carbohydrates, which is about 225 to 325 g.
Downsides
A downside to falling short of those carbohydrate recommendations can be a lack of energy. Since carbs provide most of your energy, you might feel tired or lethargic if you aren't getting many of them in your diet. According to the Mayo Clinic website, following a high-protein, low-carbohydrate eating plan can result in physical fatigue as well as related side effects such as dizziness, weakness and mental fatigue. In 2007, the "Journal of the American Dietetic Association" published a study from the Arizona State University Department of Nutrition stating that low-carbohydrate diets can increase fatigue and "reduce the desire to exercise in free-living individuals." A 1997 article in the "Journal of Sports Science and Medicine" further states that "the carbohydrate-deprived state may reduce aerobic energy supply and accelerat[e] the onset of fatigue."
Benefits
Despite the side effects, there are still potential benefits to following a low-carbohydrate diet for a temporary period. Reducing carbohydrates means increasing the percentage of calories you get from protein in your diet, which can make you feel fuller so you consumer fewer calories overall. According to a 2008 article published in the journal "Current Opinion on Endocrinology, Diabetes and Obesity," diets that are "modestly restricted in carbohydrate" can improve body weight, body composition and other metabolic properties.
Considerations
Following a balanced diet is important for meeting all of your nutritional needs and keeping your energy levels high. If you have plans to restrict your carbohydrate intake in any significant way, discuss your eating plan with a physician or registered dietitian before proceeding.
References
- MayoClinic; Healthy Diet - End the Guesswork with These Nutrition Guidelines; February 22, 2011
- MayoClinic; Atkins Diet - What's Behind the Claims?; July 7, 2011
- "Journal of the American Dietetic Association"; Blood Ketones Are Directly Related to Fatigue . . .; AM White; October 2007
- "Journal of Sports Science and Medicine"; Diet Composition and the Performance of High-Intensity Exercise; RJ Maughan; June 1997
- "Current Opinion on Endocrinology, Diabetes and Obesity"; Benefits of High-Protein Weight Loss Diets; BJ Brehm; October 2008
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