When it comes to weight loss, the spotlight often shifts sharply to diet, prompting many people to eliminate certain food groups entirely. The first to go? Carbohydrates. Seen as a culprit in weight gain and blood sugar spikes, carbs are frequently slashed from meals in favor of high-protein options.
But according to Pooja Udeshi, Consultant and Sports Nutritionist at Kokilaben Dhirubhai Ambani Hospital, Mumbai, such drastic measures might do more harm than good in the long term.
In an interview with HT Lifestyle, Udeshi said that while low-carb diets have become popular for their quick results, they can also have serious health repercussions.
“Low-carb diets have exploded in popularity, thanks to their quick-fix weight loss appeal and promises of better blood sugar control. While cutting carbs may offer short-term benefits in certain health conditions, going low-carb for too long can come with serious downsides. Carbohydrates are not inherently bad; the problem lies in the type and amount consumed.”
❌ What Happens When You Remove Carbs Completely?
Udeshi outlined five key health issues that can arise from completely eliminating carbs:
1️⃣ Brain Fog and Low Energy
Carbs are the body’s primary fuel, especially for the brain. When carb intake drops, people often experience:
- Mental fatigue
- Irritability
- Lack of focus
- Low energy throughout the day
“While the body can eventually adapt to using ketones (from fat), this transition isn’t smooth for everyone and may not be sustainable long-term.”
2️⃣ Digestive Distress
Foods rich in complex carbs—like fruits, vegetables, and whole grains—are loaded with fiber.
- Fiber feeds good gut bacteria
- Promotes regular bowel movements
- Reduces inflammation
Lack of carbs can lead to constipation and a weakened gut microbiome.
3️⃣ Nutritional Deficiencies
Carbohydrate-rich foods are a source of:
- B vitamins
- Magnesium
- Iron
- Antioxidants
“Cutting out an entire food group, like carbohydrates, can negatively affect the immune system, making one more likely to fall sick.”
This is especially concerning for women, older adults, and those with pre-existing conditions.
4️⃣ Rebound Weight Gain
Initially, low-carb diets may cause quick weight loss—but mostly from water and glycogen loss. Over time:
- Cravings increase
- Metabolism may slow
- Weight gain returns once carbs are reintroduced
5️⃣ Effects on Heart and Mood
Eliminating healthy carbs often leads people to increase intake of saturated fats.
- May elevate cholesterol
- Reduce serotonin levels, leading to mood swings or depression
✅ What to Do Instead?
Udeshi advocates for balanced eating over extreme dieting.
“Rather than vilifying carbs, aim for balanced consumption. Prioritise complex carbs like quinoa, oats, brown rice, and vegetables. Or combine them with healthy fats and lean proteins to stabilise blood sugar. Adjust portion sizes based on your age, activity level, and medical needs.”
She emphasizes that low-carb diets can be effective for certain medical conditions like obesity, diabetes, or epilepsy, but should be:
- Time-bound
- Personalized
- Professionally supervised
“The goal isn’t to eliminate carbs, but to choose quality over quantity. Because when it comes to nutrition, sustainability matters more than shortcuts.”
📌 Note:
This article is for informational purposes only and not a substitute for professional medical advice. Please consult your doctor before making significant dietary changes.