A low carb diet may not be right for you. Tailor your diet to suit your specific body and lifestyle needs.

By Anne Halifax

Low-carb diets are all the rage right now. You probably know at least one person who’s doing keto, the paleo diet, or another low-carb diet plan. Maybe you’ve even thought about experimenting with a low-carb diet yourself. After all, it seems to work for a lot of people.

Low-carb diets can be a great way to lose weight and improve your overall health. However, if you’re planning on ditching the carbs, it’s important to prepare first. Cutting carbs is difficult for a lot of people, and you’ll have better odds of sticking with your diet if you know what to expect going in. Here’s what you need to know before you start following a low-carb diet.

1. You’ll probably catch the “keto flu.”

If you currently eat a lot of high-carb foods, you’ll probably feel a bit under the weather for the first couple weeks of your low-carb diet. That’s because, when you stop eating a steady supply of carbs, your body is forced to start using fat for fuel instead. This state is called ketosis, and it’s a desirable thing for many people on a low-carb diet – but making the switch can be hard on your body at first. You’ll likely feel tired, foggy-headed, and irritable. You might also have increased carb cravings. The good news? Keto flu usually goes away within two weeks, and the cravings tend to disappear with it.

2. You might lose weight – but it’s not a guarantee.

Weight loss comes down to a fairly simple equation: you’ve got to consume fewer calories than you burn. Since fat and protein are both highly satiating, some people find that eating a low-carb diet helps them eat fewer calories naturally. This isn’t the case for everyone, though. If you want to lose weight, it’s important to track calories, regardless of what other diet plans you’re following.

3. You probably won’t be able to cut out carbs 100%.

Vegetables contain carbs, so consuming zero carbs isn’t a realistic (or healthy) goal. Instead, aim to consume somewhere between 50 and 150 grams of carbs every day.

4. You might be surprised to find out how many foods are high in carbs.

Carbs are hiding everywhere, especially in packaged and processed foods. Salad dressing, barbecue sauce, tomato sauce, and peas all pack a wallop when it comes to carb content. Since it’s not always obvious which foods are high in carbs, it’s a good idea to get into the habit of reading food labels before you start your low-carb diet.

5. If you’re athletic, going low-carb might not be right for you.

Carbs are the body’s favorite source of quick energy. If you play sports or work out frequently, cutting out carbs might not be a good idea for you – a low-carb diet could reduce your strength and stamina during your workouts.

6. If you lose weight right away, it’s most likely just water weight.

Many people lose a few pounds during their first week on a low-carb diet, even if they’re not trying to lose weight. This is nothing to worry about. Your body tends to retain extra water while you’re digesting carbs, and once the carbs leave your body, the water does too.

7. You’ll need to keep an eye on both macronutrients and micronutrients.

Most low-carb diet plans place a lot of emphasis on eating the right balance of fat, protein, and carbs. However, don’t forget to track your vitamin and mineral intake as well. When you stop eating carbs, you’ll probably cut out quite a few foods that used to be part of your ordinary diet – and that could mean developing micronutrient deficiencies. In particular, keep an eye on your sodium, potassium, magnesium, and B vitamin intake.

8. Eating a low-carb diet is not the only way to be healthy.

You can absolutely improve your health by following a low-carb diet – but that’s not the only way to do it. If you try cutting carbs and the diet just doesn’t agree with you, that’s okay. Remember, the best diet plan is the one that you’ll actually follow, so listen to your body and do what makes you feel best.

Wrapping Up

If you’re thinking about starting a low-carb diet, it’s best to go in prepared. By doing your research and learning what to expect, you’ll get a better idea of whether a low-carb diet is the right choice for you – and you’ll be more likely to stick to your diet for the long haul.