Low-carb diets are incredibly popular among those who decided to lose weight.
But dropping the carbs entails a number of problems. The experts have collected seven signs that should make you think about the return of the carbohydrates in the diet.
Frequent headaches
“Carbohydrates do not require any additional processing for the production of glucose, therefore they consistently keep the blood sugar levels, says nutritionist Isabel Smith. But if you don’t get enough carbohydrates, blood sugar may drop, causing headaches”.
Headaches can occur from time to time, but if they bother you too often, then it is a sure sign that you need to add carbohydrates in the diet. Suitable apples, pears and carrots — they will restore the level of sugar without the calories.
A constant feeling of cold
If you ever feel the chills, but there are no signs of colds or other diseases, it is likely that something in your body isn’t working properly. “People who follow low-carbohydrate diets at risk of poor thyroid function that can change body temperature,” says Cassie Bjork, specialist-dietro. Do not think that cold fingers and feet — this is normal.
Stomach problems
Pasta, bread and wholegrain cereals — source of fiber, therefore, the rejection of these products you can see in his stomach problems such as bloating or constipation. Casey Bjork advised in this case to consume at least 25 grams of fiber a day from low-calorie vegetables — cabbage, broccoli, spinach or asparagus.
Weight stopped falling
At some point you may notice that you no longer lose weight, although all adhere to the same low-carb diet. “A diet low in carbohydrates can stop weight loss, because if you suddenly eat less carbs, the liver will try to compensate for this, producing sugar, says Bjork. — When the blood sugar level rises, pancreas releases insulin, a hormone that is designed to burn fat. And that’s why the fat stays in place”. Expert advises to “load” carbohydrates once a week: “don’t go for the sandwiches, but the additional serving of potatoes should play good.”
Constant hunger
Most healthy carbohydrates are rich in fiber which gives a feeling of satiety. Therefore, if you eliminate carbohydrates from the diet, you may constantly want to eat. “People who follow low-carbohydrate diets, noted that constantly experience hunger. The fact that they drastically restrict carbohydrates and replace them with healthy fats,” explains this phenomenon Bjork. She also advises to eat more avocados, it is a source of healthy fat with low carb.
Memory impairment
Carbohydrates nourish not only the body but also the brain. That’s why, when the brain receives the necessary amount of energy, you will notice that often something I forget or can’t focus. Smith says that during one study it was found: a woman sitting on a low-carb diet performed worse on memory tests than those who followed a calorie-reduced balanced diet. Add in the diet is a little low-calorie fruit, to regularly feed your brain and be more focused.
Bad mood
Each of these factors can also cause a bad mood, and this, too, is the explanation of experts. As we have seen, the lack of carbohydrates reduces blood sugar levels, but that’s not all. “Carbohydrates are also important for production of serotonin, happiness hormone,” says Smith. Feel that you are less likely to smile and get less enjoyment out of life — increase the amount of carbohydrates in the diet.
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