What will a long-term low-carbon diet do

Long term low-carbon diets may lead to nutritional imbalances, metabolic changes, and health risks, with common effects including weight loss, ketosis adaptation, muscle loss, gut microbiota disorders, and potential cardiovascular burden. The specific manifestations are closely related to individual differences, dietary structure, and duration.

1. Weight fluctuations:

In the early stages, rapid weight loss may occur due to glycogen depletion and water loss, but in the long term, rebound may occur due to muscle loss and decreased metabolic rate. When carbon water is strictly restricted, the body will break down fat to provide energy, but excessive restriction may trigger protective metabolic inhibition, which is not conducive to sustained weight loss. It is recommended to consume no less than 50 grams of carbohydrates per week to maintain basal metabolism.

2. Ketosis state:

When the daily intake of carbohydrates is less than 20 grams, the liver converts fat into ketone bodies for energy supply, which may be accompanied by "keto flu" symptoms such as bad breath and headache. Although ketogenic status helps control epilepsy and short-term weight loss, long-term maintenance may increase the risk of kidney stones, and diabetes patients need to be more alert to ketoacidosis.

3. Muscle loss: In a low-carbon environment, the body will obtain glucose through gluconeogenesis by decomposing muscle proteins. Although resistance training can alleviate symptoms, a complete lack of carbohydrates can limit athletic performance and muscle synthesis. Consuming 1.2-1.6 grams of protein per kilogram of body weight per day can reduce energy loss, but it cannot completely replace the energy support of carbohydrates for strength training.

4. Intestinal disorders:

Whole grains, legumes, and other carbohydrates are the main sources of nutrients for probiotics, and long-term deficiency can lead to a decrease in gut microbiota diversity. Clinical observations have shown that individuals who consume a low-carbon diet for more than six months have a 47% increased risk of constipation, which is directly related to insufficient dietary fiber intake and reduced intestinal peristalsis.

5. Cardiovascular effects:

A high-fat and low-carbon diet may temporarily improve blood lipid indicators, but in the long run may increase low-density lipoprotein cholesterol. In 2022, the European Society of Cardiology pointed out that individuals on an extreme low-carbon diet have a 10-year cardiovascular risk score 1.8 times higher than those on a balanced diet, especially for carriers of the apolipoprotein E4 gene. When implementing a low-carbon diet, regular monitoring of blood ketones, blood lipids, and renal function indicators should be carried out, and women should pay special attention to changes in their menstrual cycle. It is recommended to use the cyclic carbon water method and schedule 2 days a week to restore an appropriate amount of high-quality carbon water such as oats and potatoes, while supplementing with B vitamins and electrolytes. Combining aerobic and resistance exercises can reduce side effects. If persistent fatigue or palpitations occur, seek medical attention promptly. Pregnant women, teenagers, and individuals with abnormal liver and kidney function should not adopt this dietary pattern for a long time.