This is what happens to your body when you stop eating carbs

Ever since Atkins, most people think that cutting carbs is healthy and a great way to lose weight. According to a survey by the International Food Information Council Foundation, consumers rank sugar and carbs as the top reasons for weight gain – the highest ranking since 2011. Not surprisingly, diets that restrict carbohydrates, including ketogenic, paleo and Whole30, are among the most popular today. This makes recent research in the European Heart Journal linking the absence of carbs in the diet to an increased risk of an earlier death all the more shocking. Confused? You’re not alone.

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The research, which was presented at the annual meeting for the European Society of Cardiology, looked at data on 25,000 people over an 11-year span and found that individuals whose diets were lowest in carbs had a 32 per cent higher risk of a premature death – including from heart disease and cancer – compared with those who ate a higher-carb diet. This wasn’t even the first finding of its kind: a separate study in The Lancet revealed that low-carb dieters – people who got less than 40 per cent of their daily kiloujoules from carbs – had a higher mortality risk during the study than did moderate carb consumers whose diets were 50 to 55 per cent carbs.

Experts believe that the recent findings might have something to do with the kinds of carbs you’re eating and what you’re replacing them with. “The quality of the food on a low-carb diet matters,” says registered dietitian Julie Stefanski. “The effects of a menu of pork rinds and beef jerky can’t be directly compared to the impact of eggs with spinach and avocado.” But as more evidence of the long-term effects of these diets emerges, it’s good to bone up on some of the other effects that passing on the bread basket can have on your body.

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“Carbohydrates are our number one source of energy,” says gastroenterologist, Dr Gina Sam. Compared with protein and fat, they are broken down most quickly into glucose, the stuff our bodies run on. So skimp on them and you might find yourself feeling lethargic.

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Lots of people report feeling less hungry on low-carb diets despite eating fewer kilojoules. Reason: if you’re eating high-quality sources of lean protein and healthy fats (the mono- and polyunsaturated kinds), your body takes longer to break down those nutrients than it takes with carbs. When you down a big bunch of carbs like a bagel, your pancreas dumps tons of insulin into your blood in response to the sudden carb glut. This can cause extreme blood sugar spikes and drops that can lead to sudden, intense hunger or cravings. Filling up on protein and fat helps keep your blood sugar levels steady. The problem, says registered dietitian Jessica Crandall, a certified diabetes educator, is that these kinds of diets are rarely sustainable, especially at extremes where you’re only eating 120 grams of carbohydrates or less a day.

People who stick to low-carb diets do tend to drop kilos – for a while, anyway. Some is water weight, says Crandall, and the rest comes from the fact that you’re decreasing the amounts of a significant source of kilojoules in your diet. Carbs include grains, starchy vegetables, fruits and sweets, and that makes up a lot of what we eat. But – insert sad trombone here – the weight will likely come back, she says. She regularly sees clients who lose 13 to 18 kilos on a low-carb plan, but when they come back in a year, they’ve regained 22.

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Keto dieters may be familiar with this side effect: when you deny your body carbs for energy, it must burn fat in a process known as ketosis. Sounds good, but experts debate just how safe it is for long periods. And one odd outcome of ketosis is bad breath: a by-product of the process is the production of ketones, and they can put a sour note in your breath. Some people describe it as fruity or metallic or even like nail polish remover (acetone, the main ingredient, is a by-product of ketosis). Generally, the odour will subside as your body adjusts to the diet.

You may not realise it, but just thinking requires energy. “Your brain needs a minimum of 120 grams of carbs a day to function,” Crandall says. When you enter ketosis, you’re cutting off the main energy source for both your body and your brain. That can lead to dizziness, headaches, light-headedness, and an inability to think clearly until your brain adjusts. Combined with the fatigue you feel, these symptoms are collectively known as the “keto flu.”

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“People tend to forget that some carbs can be a good source of fibre, and fibre helps move food through your digestive system,” says Dr Sam. Not eating enough fibre can clog up the system, especially if you’re eating a lot of animal protein. You could find yourself constipated.

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If you’re replacing all those carbs you cut out with fat, even healthy fat, it can have the opposite effect on your bathroom habits, according to Dr Sam. “Some people may experience bloating, diarrhoea, or excessive flatulence,” she says. Maintaining a balance of nutrients in your diet is critical.