Low-carb diets may promise to help you lose weight, but some of them can leave you nutritionally deficient. Your health team can help you learn how to get the right kind of carbs in your diet, while cutting empty calories. In this Honest Nutrition feature, we explore the practice of "clean eating," and why this concept has been a controversial one for researchers.
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How many carbs do I need each day? Medically reviewed by Peggy Pletcher, M. How many carbs do you need? What foods contain starch? What foods contain fiber?
What foods contain sugar? Getting the right carbs can be easy. Mediterranean diet and type 2 diabetes. Diabetes Metab Res Rev. Kerksick, C. International society of sports nutrition position stand: nutrient timing.
J Int Soc Sports Nutr 14, 33 Defining the optimal dietary approach for safe, effective and sustainable weight loss in overweight and obese adults. Kanter M. High-quality carbohydrates and physical performance: Expert panel report. Nutr Today. The effect of adherence to dietary tracking on weight loss: using HLM to model weight loss over time.
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Table of Contents. Understanding Carbs. Calculating Your Goal. Determining Your Intake. The Healthiest Carbs. What Are Complex Carbohydrates? Was this page helpful? Thanks for your feedback! Sign Up. What are your concerns? According to some scientists, a well-formulated low-carb diet should be high in fat and moderate in protein. A good range to aim for is 0. Most people get the majority of their calories from dietary carbs — especially sugars and grains. However, some people believe that cutting out fats on a low-carb diet will make your diet even healthier.
This is a big mistake. Failing to do so could lead to hunger and inadequate nutrition. To get fat into this range, you must choose fatty cuts of meat and liberally add healthy fats to your meals. A very-low-carb diet must be high in fat. One of the main mechanisms behind low-carb diets is a reduction in insulin levels 3 , 4. Insulin has many functions in your body, such as telling fat cells to store fat and your kidneys to retain sodium 5. On a low-carb diet, your insulin levels go down and your body starts shedding excess sodium — and water along with it.
This is why people often get rid of excess bloating within a few days of low-carb eating. However, sodium is a crucial electrolyte. Low sodium levels can become problematic when your kidneys dump too much of it. This is one reason people get side effects on low-carb diets, such as lightheadedness, fatigue, headaches , and even constipation.
The best way to circumvent this issue is to add more sodium to your diet. Low-carb diets lower insulin levels, making your kidneys excrete excess sodium. This can lead to a mild sodium deficiency. Your body is designed to preferentially burn carbs. It can take a few days for your body to adapt to burning primarily fat instead of carbs, during which you will probably feel a little under the weather.
If you feel unwell for a few days, you may be tempted to quit your diet. However, keep in mind that it may take 3—4 days for your body to adjust to your new regimen — with full adaptation taking several weeks.
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