A traditional “low-carb” diet has 40% or less calories coming from carbohydrates, and there’s no denying that many have lost weight and kept it off successfully with this lifestyle. It’s popular for a reason, but it certainly is not the only way to lose weight—and it may not be for everyone. Eating a low-carb diet (especially a restrictive one) affects your blood sugar levels, which can adversely affect how you feel. It may also be tough to maintain over time. Carbohydrate cravings are common at the beginning of a low-carb diet because your blood sugar may dip lower than the level your body is accustomed. You can experience unfavorable side effects as your body adjusts to this new state. The low down on low blood sugar: we all experience it differently and to different degrees. The signs and symptoms are general enough that they could be caused by issues other than low blood sugar. They range from being mildly to downright uncomfortable and include shakiness, nervousness or anxiety, chills, irritability, lightheadedness, headaches, hunger, nausea, fatigue, blurred vision, lack of coordination and more. Depending on your individual reaction to eating low carb, you may have none to many of the signs and symptoms described.If you choose to experiment with a lower-carb lifestyle, here are tips to make the transition both more manageable and sustainable:
Deal with blood sugar lows:
It may be tough to tell your reaction to low blood sugar since it varies from person to person. When starting a low-carb diet, be on the lookout for the signs and symptoms of low blood sugar (see above). If you experience them, eat a small serving of a carbohydrate-rich snack such as a piece of fruit, some crackers or a slice of bread.
Choose balanced, nutritional foods:
Make those carbs count by choosing high-quality carbohydrate foods—like whole grains, fruits and vegetables—that are packed with fiber, vitamins and minerals. Choose high-quality proteins like eggs, legumes, chicken, tofu and lean cuts of beef and pork. Opt for healthy fats from foods that contain monounsaturated and polyunsaturated fats, such as fish, nuts, avocados and olive oil
Stay hydrated by drinking more fluid
If you’re slashing carbs, you’ll most likely eat (and digest) more protein. For your body to break down and use protein optimally, it’s going to need plenty of water. To help you stay hydrated, here are 25 life hacks for drinking more water.
Be wary of rapid weight loss. If you shed more than 2 pounds per week on your diet, be careful. You’re likely losing more water weight and lean muscle than fat. Up your calories to lose weight at a slow but fat-busting pace.
Gauge your happiness, and know when to add back the bread:
Be honest with yourself: Are you happy eating low-carb foods? Do you feel good? Our bodies can adapt to eating varying amounts of carbohydrates, but for some, the carbohydrate cravings and blood sugar side effects can be constant struggles. If you feel like your diet is a little too low in carbohydrates, don’t be afraid to add some back. Aggressively cutting carbs isn’t the only way to lose weight, and certainly isn’t for everyone. Keep this in mind because you’re more likely to stick to your goals, lose weight and keep it off if you feel good and are happy with what goes into your body.
