1. Watch Water Intake on Low-Carb Diets
The theory behind low-carb diets is that fewer carbs means blood sugar and insulin levels go down, and hopefully this helps weight to go down, as well. Without the carbs for energy, the body breaks down fat. When you first start a low-carb diet, you'll find yourself rushing to the bathroom to urinate often. This water weight comes from burning glycogen, a common result of low-carb diets, but seeing a higher weight loss on the scale, even if it is water, excites dieters.
2. Kicking Ketones
Low-carb, high-protein diets produce a substance called ketones in the body. There's some disagreement on whether you want ketones in your body or not, but low-carb dieters say it's good because ketones burn fat and may even help suppress your appetite. When you have lots of ketones swimming around, it can cause your body to lose too much water, leading to dehydration. Dehydration can quickly turn serious, so dieters need to drink at least 64 ounces of fluids daily. Some experts advocate drinking half your weight in water.
3. Drink for Regularity
A side effect of low-carb diets is constipation. Think about it. Fiber is one of the things that keep the plumbing system running smoothly. You find fiber in whole grains, which dieters limit in low-carb diets. Drinking lots of water aids food substances in moving through the body, alleviating constipation. If you decide to take fiber supplements, water is crucial in their working. While vegetables and fruits fall into carb categories, the amount you eat doesn't usually add up to many carbs. Veggies and fruits come with the added benefit of containing lots of water, too.
4. Chase Away Bad Breath
Another unfortunate effect of low-carb diet ketones in your body is bad breath. Ketones in the body give off what people sometimes describe as an odor that ranges from "fruity" to something like nail polish remover. Aiming for a higher water intake on a low-carb diet washes away products from ketones that lead to bad breath. Water also alleviates built-up toxins in your system.
5. Track Your Fluid Intake
Monitor the amount of fluid you take in each day by drinking from a trusty glass of which you've already measured its capacity. And if the idea of two quarts or more a day of water leaves you feeling water logged, know that other fluids and even some foods provide fluid to your body. Juice, soda, tea, coffee, gelatin and fruit are some examples. Milk products like milk, yogurt, pudding and ice cream are some others. Obviously, you can overdo it on alcohol and caffeinated drinks, but also beware of high-salt drinks like tomato juice. Too much salt makes you retain water, adding weight to your scale. People who take diuretics for other conditions like heart failure should check with doctors before increasing water intake or starting a low-carb diet.
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