Low Carb High Protein Diet Side Effects

Low carb high protein diets have gained popularity for their potential benefits in weight loss and improving certain health conditions. However, they can also have several side effects and long-term health impacts that should be considered.

Common Side Effects

Bad breath: When the body lacks sufficient carbohydrates, it converts proteins and fats into carbohydrates, releasing acetone vapours that can cause bad breath.

Constipation: A diet high in protein and low in fiber from whole grains, legumes, fruits, and vegetables can lead to constipation.

Lack of energy and irritability: The absence of whole grain carbohydrates can cause fatigue, restlessness, and decreased motivation.

Hunger, fatigue, irritability, poor mood, headache, brain fog, and constipation: Reducing carb intake can cause these unpleasant symptoms.

Nutrient deficiencies: If a variety of low-carb foods are not included in the diet, nutrient deficiencies can develop, especially in vegetarian or vegan diets.

Serious Health Impacts

Osteoporosis: High protein diets can increase calcium loss in urine, potentially leading to osteoporosis, especially if calcium intake is insufficient.

Heart disease: Consuming too much saturated fat from meat, dairy products, and other sources can increase the risk of heart disease.

Kidney problems: A high protein intake can put a strain on the kidneys, contributing to kidney function decline in individuals with kidney problems.

Increased risk of certain cancers: Some studies link high protein diets to an increased risk of certain cancers, such as colorectal cancer.

Negative effects on bone, liver, and kidney health: High protein diets, particularly those with high animal protein, have been associated with negative effects on these organs.

Increased risk of death from all causes: Very low carb diets have been linked to a potentially increased risk of death from all causes.

Acid load on the kidneys: A diet high in protein can put an acid load on the kidneys, which may be problematic for individuals with kidney disease.

It is essential to weigh the potential benefits of a low carb high protein diet against the potential risks and side effects. It is recommended to consult with a healthcare professional or registered dietitian to determine the best diet for individual needs and health status.