Low carb diet? IN or OUT!
Carbohydrates. There are complex carbs and simple carbs. All are important. Complex carbs are wholegrain breads, cereal, rice, pasta, noodles, potato, fruit, beans, milk and yoghurt. Simple carbs are lollies, chocolate, chips, white bread etc.
Ya’ll know by now that I’m anti restriction, anti dieting and pro carbohydrates and here are my reasons:
Energy; Carbohydrates of any kind break down into glucose which is an important energy source. In fact, glucose is the brains preferred energy source.
Fibre; complex carbs like wholegrains provide fibre which is really important for our gut health. The billions of little bacteria in our stomach need something to thrive off of AKA the food and fibre we eat.
Vitamins and Minerals; complex carbs like wholegrains and dairy provide vitamins and minerals like B vitamins and calcium.
Carbohydrates in particular complex carbohydrates help control blood glucose and insulin metabolism.
Simple carbs are important for people who exercise or athletes as they break down quickly therefore providing a quick source of energy needed for training.
What happens when we cut out carbs:
Binge Eating/Snacking at 3pm/5pm /Sugar Cravings- the body is missing the glucose from the cut out carbs so it sends signals for any glucose possible and usually thats via a sugar craving. When the carbs hit your lips your body wants to make up for the missing carbs so that explains why binging occurs. Your body wants more and more and more as you eat it.
Weight loss then weight regain. Water weight first then as time goes on your body thinks its in a famine so the weight loss stops. The sugar cravings and hunger start to creep in as your body wants you to eat more and you eventually crave what others are eating so you binge on all the carbs that you have restricted for weeks and end out regaining the weight plus more. A very restrictive binge cycle.
Constipation /Gut Issues: This is a result of less fibre in the diet coming from wholegrains and fruit that has been cut out.
Less energy for exercise/life in general /moodiness/ brain fog: carbs provide energy, without it, you’ll experience lack of energy and the brain doesn’t have enough to function properly so changes occur with your brain too causing moodiness and brain fog.
Possible Liver/Heart and Kidney issues (longer term issues of being on the diet)
If followed for a long time then risk of micronutrient deficiencies due to missing wholegrains, dairy and fruit.
My Verdict: OUT
Have you noticed any of these on a low carb diet? I suggest bringing the carbs back in. Including a balanced amount of wholegrains such as bread, cereal, rice or pasta at every meal. Including milk, fruit and yoghurt daily. Simple Carbs like play foods lollies/chocolate/ chips 10-20% of the time.