Most Common Side Effects of Low Carb Diets

The side effects of low carb diets are: dizziness, headache, lack of appetite, muscle loss, bad breath, urine with a strong smell, among other effects and / or alterations that will undoubtedly affect the health of the body.

Low-carbohydrate diets are very popular, for fast weight loss, as the name says, are dietary plans in which the intake of carbohydrates or carbohydrates is eliminated, so it makes it strict, since it they should avoid many of the foods that provide this nutrient, such as fruits, cereals, vegetables, etc. in some of them they are only restricted, in others they are completely avoided, causing the organism to enter a state of ketosis. Not all cases follow this type of diet to treat overweight, obesity, in some, it is a medical treatment in cases of epilepsy, diabetes, syndromes, etc. Although reducing carbohydrates can help with weight loss, there are mild side effects of low carb diets.

side effects of low carb diets

Is it healthy to follow a low carb diet?

Low diets or those that suggest eliminating carbohydrate intake can undoubtedly have effects on the body, but these can vary from person to person, since each body is different.

Many experts point out that it is healthy to follow this type of diet, as long as it is carried out properly, and the objective is met, in other cases, it can only trigger a series of effects that can damage health. But, what is clear, is that when the body is subjected to a lack or imbalance at the nutritional level, it undoubtedly undermines their well-being, since for its proper functioning and for it to be optimal, it is necessary to eat all the nutrients: vitamins, minerals, carbohydrates, proteins, fats.


Without a doubt, it is one of the nutrients that go away when trying to lose weight, however, this nutrient fulfills functions that are vital for the body. They are known as carbohydrates, but their correct name is carbohydrates. And they are the fuel that the body needs to be able to function properly.

When consumed, they become glucose, which is the main source of energy, which the body and brain use to stay active and perform correctly. That is why when you limit or dispense with them in a diet, either by fasting or by eliminating them completely from the daily diet, there may be dizziness or fatigue.

Carbohydrates are found in many of the foods that we consume daily, such as: fruits, grains, vegetables. In a balanced diet most of the calories must come from carbohydrates (50% -60%) and complex ingestion is recommended. It is the type that is recommended to consume, because it is of slow and easy absorption, that is to say, that the body can assimilate them better, it does not raise blood glucose quickly. They are found in legumes, whole foods, fruits, breads, etc.

However, although your intake is necessary, so that the body works, and also so that you have the energy, to perform daily activities, if you abuse your intake, it results in weight gain. 

Side effects of low carb diets

By excluding a nutrient from the diet, in this case from carbohydrates, it triggers several side effects that alter the health of the organism, and in this type of diet, whether the intake is reduced or carbohydrate intake is avoided, there will be a nutritional deficit, causing:


Nervousness is a state of inner turmoil, which reduces calmness and tranquility. It is usually a reaction of the organism to a certain situation, in this case due to the lack of energy, it can be triggered, accompanied by tachycardia, hand tremor, sweating, loss of concentration, etc.

Dizziness and headache

This can be given, in the following days that this type of diet has begun, since the body does not have the necessary and sufficient energy, dizziness and headaches begin.

Lack of appetite

You may start to have a considerable lack of appetite


Nausea, vomiting, stomach pain, abdominal pain may occur.


Due to the lack of energy, not only tiredness, but general decay, weakness can occur.


Because carbohydrates are an essential part of a balanced diet, a diet without them, makes it hypocaloric which can cause a subsequent rebound effect, especially if after having taken it, you do not have a balanced and healthy diet.

Calcium loss

If the consumption of proteins rises, in this diet, it can cause a considerable loss of calcium, making the organism susceptible to develop alterations or diseases of the bones.

Loss of muscle

In a state of ketosis, which occurs by not eating carbohydrates, the body makes use of accumulated fat, but when it is over, begin to degrade the muscles.


Due to the lack of fiber intake, which is mainly in fruits and vegetables

What is ketosis?

The ketosis is a metabolic condition in which the body enters by the lack of carbohydrates. This induces that fats are used as an energy source, compounds are generated that are called ketone bodies. The organism stops using carbohydrates as an energy source. In this state, it is easier for the body to burn fat, since it takes from the reserves that there are, from the excess.

Other side effects…

  • Difficulties in breathing
  • Bad breath
  • Strong smell of urine
  • Diarrhea
  • Rashes
  • Bad mood
  • Irritability
  • Intestinal problems
  • It can lead to kidney stones


  • It is important to consult with a health expert, before starting with this type of diet, to avoid alterations and long-term health risks
  • It is advised to take a balanced diet, as a healthy plan to maintain and / or lose weight
  • The best thing is that a nutrition expert can design a proper diet and plan, with the correct intake of carbohydrates.

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