Carb-Free, But Not Forever: Expert Weighs in on Zero-Carb Diet Risks and Benefits
Summary:
Nutrition coach Justin Gichaba recently documented his experience with a seven-day zero-carb diet, sharing both positive and negative outcomes. But can a zero-carb diet be sustainable and beneficial in the long run?nutrition experts weigh in on the risks and benefits of eliminating carbohydrates from the diet.
Introduction:
Gichaba, a nutrition coach, has tried various diets, including low-carb and no-carb approaches. He recently undertook a seven-day zero-carb diet, where he eliminated all carbohydrates from his diet. He shares his experience, highlighting both positive and negative effects, but raises important questions about the long-term effects of this diet.
The Body’s Response to Zero-Carb Diet:
According to nutritionist and senior master fitness trainer Mitushi Ajmera, a zero-carb diet triggers several physiological and metabolic shifts in the body. These changes include:
- Glycogen depletion: Within 24-48 hours, the body uses up stored sugar in muscles and liver.
- Ketosis begins: As glycogen stores deplete, the body starts producing ketones to use fat as energy.
- Energy and mood fluctuations: One may experience feelings of sluggishness, foggy headedness, irritability, dizziness, muscle cramps, and poor sleep due to electrolyte imbalances and the adjustment phase.
- Appetite suppression: Ketones often have an appetite-suppressing effect, causing some people to eat less after a few days.
- Insulin and blood sugar stabilization: With no carbs, blood sugar levels may stabilize, and insulin levels drop, which could be beneficial for people with insulin resistance or type 2 diabetes.
- Digestive changes: Lack of fiber from carb sources may lead to constipation and altered gut microbiota.
Expert Opinions:
Dr. Birali Swetha, chief dietician at Gleneagles Aware Hospital, Hyderabad, emphasizes that a strict zero-carb diet can have short-term effects and potential risks. While low-carb or ketogenic diets are popular, going completely zero-carb may not be sustainable or healthy in the long run.
Conclusion:
While a zero-carb diet may have initial benefits, it is crucial to consider the potential risks and long-term effects on overall health. A balanced approach with fiber-rich, complex carbohydrates is generally considered healthier and more sustainable. Always consult a healthcare professional before starting any diet.
Keywords:
Zero-carb diet, nutrition, carbs, low-carb diet, ketogenic diet, glycogen depletion, ketosis, energy and mood fluctuations, appetite suppression, insulin and blood sugar stabilization, digestive changes, expert opinions, sustainable diet.
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