4 Signs You Need More Carbs
Signs You Need More Carbs: What Happens If You Don’t Eat Enough Carbohydrates?
The following are some of the things that happen when you don’t eat enough carbohydrates. When you have too much fat and not enough carbs, it causes problems such as obesity, diabetes mellitus type 2 (DM2), heart disease, high blood pressure, stroke and cancer.
1. Fatty Liver – A fatty liver is one of the most common side effects of eating too little carbohydrates.
When your body doesn’t get enough energy from carbohydrates, it turns to stored fats instead. These excess fats build up inside your liver and cause inflammation which damages other organs like your kidneys, pancreas or brain.
Fatty livers are often accompanied with high cholesterol levels and increased risk for heart disease. Your doctor may prescribe medicines to reduce these risks.
2. High Blood Pressure – Too little carbohydrates means too many blood sugar spikes and insulin resistance.
Insulin helps regulate blood sugar levels. When you don’t get enough carbs, your body releases more insulin to raise them back to normal levels.
But if your pancreas isn’t producing enough insulin, then the excess glucose stays in your bloodstream instead of being used for energy. This results in high blood pressure and strokes (heart attacks).
3. Obesity – One of the first signs that you don’t eat enough carbohydrates is weight loss.
But, if you don’t eat more fat or protein, then your body will start to break down its own muscles and organs for energy. This causes muscle wasting and loss of strength.
Your body burns more calories when it’s in survival mode, but not enough to out weigh the lack of energy from low-carbohydrate foods. So, you’re more likely to become underweight than overweight.
4. Infertility and Puberty – The ovary produces the eggs for reproduction.
It also needs carbohydrates in order to function properly. When your diet lacks enough carbohydrates, your body decides to shut down non-vital organs in your body.
In this case, the ovaries stop producing energy which prevents the release of an egg every month. Without proper energy, your body can’t reproduce.
5. Type 2 Diabetes and More – A lack of carbohydrates isn’t the only cause of type 2 diabetes, but it can certainly increase your chances of developing it.
Without enough energy from healthy foods, your cells don’t have the power to react to insulin or use glucose as fuel. Over time, this causes serious complications and puts you at risk for heart disease, strokes, kidney failure, blindness and more.
6. Anemia – People with anemia have lower levels of red blood cells, hemoglobin and other important cells that carry oxygen to their organs.
It can also lead to fatigue, shortness of breath, dizziness and jaundice. Anemia can be caused or made worse by a vegan diet without enough iron.
It can also be caused by diseases like diabetes, gastrointestinal bleeding and more.
7. Parkinson’s – Low energy from your diet isn’t the only cause of Parkinson’s disease.
But it can certainly act as a catalyst to developing this degenerative brain disorder. If your body doesn’t have enough fuel to use for energy, it starts to shut down non-essential organs and systems.
Over time, this causes permanent brain damage.
8. Inflammation – Chronic inflammation is a serious problem that can lead to many other health issues.
One of the main causes of inflammation is eating too much sugar. That’s why people who eat low-carb or keto diets only eat raw honey sometimes as opposed to putting it on everything.
Over time, sugar causes serious damage to your vital organs like your heart and brain. Inflammation can also lead to problems with your eyes, bones and reproductive system.
9. Skin Conditions – Eating a diet without enough carbs can cause dry skin, brittle hair and other skin conditions.
When your body doesn’t have enough energy, it starts drawing from your vital organs to power the essential organs and muscles.
The condition known as keto rash is a common skin problem that people develop when they’re in ketosis. It causes red, itchy bumps to appear on your skin, especially around your joints and behind your knees and elbows.
The best way to prevent keto rash is by staying out of ketosis. If you want to get into ketosis, then you need to make sure you’re drinking enough water and keeping your skin moisturized.
10. Mood Disorders – It’s true that eating sugar causes an energy spike and causes people to have mood swings.
However, this doesn’t happen with everyone and it’s not as harmful as you might think.
When you eat a diet that’s high in sugar, your body releases insulin to help shuttle the sugar into your cells for quick energy. The problem is, refined sugars are empty calories that don’t actually do anything to your body.
You might feel energetic for a few hours, but you’re also starving your body of nutrients it needs. Sugar crashes can often lead to irritability, fatigue and mood swings.
However, eating complex carbohydrates raises your blood sugar levels at a steady pace. There’s less of a spike in your energy levels, but it also doesn’t cause a steep crash later on.
Over the long term, a diet high in processed sugars can lead to mood disorders. Eating enough carbohydrates helps your brain develop serotonin, a neurotransmitter that helps keep you feeling happy and positive all the time.
So if you want to stay positive and happy, make sure you eat enough carbs!
As you can see, eating too much fat or too little fat can both have serious health implications. Your body needs a balanced diet that includes plenty of protein, fat, and carbs.
Even eating a low-carbohydrate diet can send your body into starvation mode if you don’t do it right. That means your body starts holding on to fat and doesn’t burn it as quickly for energy.
Instead of cutting out carbs completely, try to eat healthy carbohydrates. The best sources of carbohydrates are whole grains, fruits and vegetables.
Your body has a hard time turning these sugars into fat, so they’re great sources of energy for your muscles and your brain!
Now you have ten reasons to prove to all your friends and family why a low-carb diet isn’t healthy! It may be challenging to convince them of the truth at first, but be persistent.
The facts are on your side!
And once they finally see the light, you can all live happily (and healthily) ever after.
Thanks for reading!
To learn more, check out these books:
Bye for now!
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4 Rules to Stay On Track in a “Set-Aside” Diet
This is part two of a two-part series on how to stay on track with your healthy diet. Make sure you read part one first!
Part One: The Mindset of a Successful Dieter
In my last post, I explained the mindset that you need to have when starting a new diet. You can’t just dive directly into a diet, because you’ll burn out fast.
In this post, I’ll be explaining the rules that will help you stay on track and reach your dieting goals!
Rule #1: You Don’t Need to Cut Carbs Entirely
Cutting out carbohydrates entirely may help you lose weight fast, but it also puts your body into starvation mode after a few weeks. This causes your body to start storing more fat than it burns.
Not only that, but when you cut out entire food groups you’re missing out on important nutrients that your body needs.
Include some healthy carbs like quinoa, brown rice, and sweet potatoes in your diet.
Rule #2: Avoid “Diet” Foods
You know those foods that have “diet,” “low fat,” “low carb,” or any other synonym for “less of the thing the food usually has” in the name?
Well don’t eat them. Ever.
These foods are almost always worse than the non-diet varieties. They tend to have very little nutritional value but a lot of fake substitutes that aren’t as good for you.
If you eat these foods, you’re dieting success will be short lived, and you’ll gain all the weight back (and then some).
In addition to this, don’t buy foods with sponsorships from athletes.
Kevin Harvick cakes?
Special K cereal?
No. All of these are terrible for you and will cause you to have a unsuccessful diet.
Rule #3: Only Drink Calories
There’s a ton of things that you can eat and still lose weight. Fruits and vegetables all have a lot of nutrients and hardly any calories.
You should eat these instead of their less healthy counterparts.
You may have also have noticed that fat has a lot less calories than meat or carbohydrates. You can eat all the avocados and almonds that you want and still lose weight!
But, drinking calories is a different story. Studies show that people who drink diet drinks are more likely to become overweight and obese.
This is because your body treats drinks like food. Drinking a ton of diet soda will cause you to crave more food because your body wants the nutrients that you aren’t giving it.
Instead of drinking regular soda, drink lots of water. Not only is water good for you, but it will also help you to feel full and satisfied.
Rule #4: Don’t Weigh Yourself Everyday
Weighing yourself everyday causes you to fixate on the smallest weight changes. You could gain a pound of muscle and lose a pound of fat and appear to the same weight as yesterday.
Instead of weighing yourself daily, I recommend weighing yourself only once a week.
Don’t even do it right after you exercise. Your body is densest right after a workout, so if you weigh yourself then you might think that you’ve gained weight when really it’s all just water retention.
Instead of weighing yourself, focus on how your clothes fit and how your muscles feel. These are much more important factors when it comes to measuring your success.
I hope that my tips will help you reach your weight loss goals. If you have any questions, don’t hesitate to contact me.
I’m here to help!
RJ (Your Fat Loss Guru)
Sources & references used in this article:
- Ketogenic Diet Considerations: Do We Need Carbs for Performance? (K Cann – breakingmuscle.com)
- Your Food and Your Mood: Carbs, Depression, and Cognitive Decline (K Cann – breakingmuscle.com)
- “… But dr. oz said to never eat after 6pm, Heaven forbid you eat carbs! (BB Craven – whatareyoucraven.org)
- What Are Anabolic Hormones? 15+ Ways To Boost it for Muscle Growth (D Perlmutter – 2018 – Hachette UK)
- Reduce Carbs or Lose Weight to Lower Cholesterol (SYIN Of – totalshape.com)
- The South Beach Diet Good Fats, Good Carbs Guide: The Complete and Easy Reference for All Your Favorite Foods (S BOSCHERT – Arch. Intern. Med, 2007 – mdedge-files-live.s3.us-east-2 …)
- 16 Weeks on High Fat Diet–Weight Loss, Fat Loss, Lowered Inflammation. But is 50% Fat, 30% Carbs Really “High Fat”? Plus: SFA, MUFA & PUFA (omega-6) … (A Agatston – 2005 – books.google.com)
- Corpulence and Carbs in 1892 (A Agatston – 2005 – Macmillan)