Table of contents:
- Be aware of the dangers of ketosis due to a lack of carbohydrates
- How many carbohydrates must be reduced if you want to diet?
- Signs and symptoms of a lack of carbohydrates
- 1. Limp, lethargic, powerless
- 2. Constipation
- 3. Nutritional deficiencies
- 4. Headache and nausea
Many people start reducing their carbohydrate intake to lose weight. There are also a handful of people who completely abstain from carbohydrates for the same reason. Even though you are on a diet, your body still needs carbohydrates as a source of energy. The following are signs of a lack of carbohydrates that you need to be aware of.
Be aware of the dangers of ketosis due to a lack of carbohydrates
If your carbohydrate intake when dieting is less than 50 grams a day, your body will automatically look for other sources of energy to be able to maintain all kinds of functions. Usually what is targeted is body fat reserves. This condition is called ketosis.
Left to continue, the ketosis process will result in a buildup of ketone compounds as a byproduct of fat metabolism.
Excessive levels of ketones in the body can cause dehydration and disrupt the balance of chemical compounds in the blood. As a result, high levels of glucose and ketones in the bloodstream. This condition is called ketoacidosis. Ketoacidosis changes the nature of the blood to acid which can harm health.
How many carbohydrates must be reduced if you want to diet?
Based on the guidelines for the Nutritional Adequacy Rate from the Indonesian Ministry of Health, healthy adults are generally recommended to consume about 300-400 grams of carbohydrates per day. Keep in mind, each person's carbohydrate needs may differ, depending on age, gender, height and weight, activity level, as well as daily calorie needs.
You can cut your carbohydrate meals in half while on a diet - to around 150-200 grams per day. If you want to reduce it even more, you must still meet at least 40% of the total body carbohydrate needs. This is so that the body does not experience adverse carbohydrate deficiency symptoms.
Signs and symptoms of a lack of carbohydrates
1. Limp, lethargic, powerless
Carbohydrates are converted into blood sugar to fuel the body, especially for the brain and nervous system. However, not all glucose is directly used for energy. Some of the liver, muscle, and body cells will store for backup when they are needed later.
That is why you will feel weak when you eat less carbohydrates. The body doesn't have enough energy for activities, plus you don't have any savings that can be used later. In addition, a lack of carbohydrates also makes it difficult for you to think clearly and focus on something.
2. Constipation
You can not only get carbohydrates from starchy foods. You can also find carbohydrates from many vegetables and fruits as well as nuts and seeds. The difference is, these carbohydrates are healthier because they are high in fiber.
Therefore, a body that is deficient in healthy carbohydrates usually shows symptoms of constipation or difficulty defecating due to a concurrent lack of fiber.
To fix this, immediately consume complex carbohydrates such as whole wheat bread, pasta, and cereals. These types of complex carbohydrates can help improve your digestion and reduce the risk of constipation.
3. Nutritional deficiencies
As explained above, some fruit and vegetable sources are also fortified with carbohydrates. If you rarely eat high-carbohydrate fruits and vegetables, you are at risk for malnutrition.
For example, citrus fruits, broccoli and tomatoes are good sources of vitamin C for immunity. Meanwhile, carrots, sweet potatoes, and apricots are types of fruits and vegetables that are rich in vitamin A for healthy eyes. While whole grains and nuts contain lots of minerals and B vitamins which are also good for the body.
These fruits not only contain vitamins, but also carbohydrates that the body needs. In addition to being starved of carbohydrates, your body will gradually show symptoms of malnutrition if you limit the intake of carbohydrates in your diet.
4. Headache and nausea
As previously explained, drastically limiting carbohydrate intake to less than 50 grams a day can lead to ketosis. Ketosis or ketone deposits in the body will trigger nausea, headaches, bad breath, and loss of consciousness.
It doesn't hurt to reduce your carbohydrate intake if you want to start eating healthy. The key is to manage your daily carbohydrate portions so you don't overdo it, and choose your carbohydrate sources with healthier ones.
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