Health Risks of Low Carb Diets

Low carbohydrate diets are popular among weight loss aficionados who want to lose weight quickly. The diets consist of eliminating carbohydrates and increasing protein intake, encouraging the body to decrease insulin production and burn fat. Although these diets have been shown to increase weight loss among diet participants, there are some health risks associated with low carb diets.

Odor

When the body does not obtain energy from carbohydrates, it will burn fat stores which leads to excess ketone production. Ketones may cause you to experience symptoms such as bad breath or body odor. According to carbs-information.com, ketones can be expelled through respiration and cause an acetone or nail varnish odor that can be mistaken for alcohol breath. Use mouthwash and deodorant soap to try to combat the smell when dieting.

Vitamin and Mineral Deficiency

Because low-carb diets are generally limited to meat, eggs, cheese and a small amount of vegetables, they can cause severe nutritional deficiencies if followed long term. Carbohydrates, along with protein and fat, make up the three macronutrients necessary to maintain nutrition. According to the United States Department of Agriculture (USDA), macronutrients derived from complex carbohydrates, such as those from fruit and whole grain sources, contain vitamins, minerals and amino acids that are recommended for both physiological and metabolic processes. Take a vitamin and mineral supplement when you are on a low carb diet.

Increased Cholesterol

Although low carbohydrate diets have been shown to lower triglycerides (fats) and raise high-density lipoprotein levels (HDL-C or good cholesterol), low carb diets that are comprised of high meat content tend to raise low-density lipoprotein (LDL or bad cholesterol) levels, according to sciencenews.com. Higher levels of LDL-C levels can contribute to coronary artery disease risk levels. A study performed at St. Michaels Hospital at the University of Toronto by Dr. David J.A. Jenkins, M.D. has shown that if low carb dieters eat protein from gluten, soy, nuts and vegetables, they do lose weight and their LDL-C levels do go down. Increase intake of fish, and lower cut fats of meat when on low carb diets to minimize fat consumption.

Muscle Atrophy

When you do not have carbohydrates to burn for energy, your body turns to glycogen stores which will cause you to burn muscle in addition to fat. This will encourage muscle atrophy (shrinkage) and reduce the size and shape of muscle mass. Rapid weight loss and muscle atrophy may lead to loose skin as well.

Metabolism

Because increased muscle causes an increase in metabolism, losing muscle may slow the metabolic rate. A slower metabolic rate may lead to rapid weight gain when normal eating habits resume. Be sure to do weight training when on low carb diets to try to maintain muscle mass.

Digestion

Since there is very little fiber in low carb diets, you may have a problem with digestive processes, leading to constipation, stomach upset and heartburn. Fiber is essential for maintaining cardiovascular health as well. Take a fiber supplement when trying a low carb diet.

Kidney and Bladder

Low carb diets have been shown to increase the incidence of kidney stones due to the increase in acid levels in urine caused by excess protein. This can also cause a decrease in calcium stores which may contribute to osteoporosis. See your doctor before beginning a low carb diet program to ensure you have normal cholesterol levels since the diet has been shown to affect LDL-C cholesterol levels. In addition, talk to your doctor about the effects a low carb diet might have on your body and overall health.