Nutrition coach consumes zero carbs for 7 days: ‘I noticed that something else suffered because of it’

“The amount of energy I had going into the workouts was lower, and I noticed a significant decrease in how well I lifted as well as my stamina during my harder cardio,” mentioned Gichaba, adding that carbs are the king for exercise.

So should you go on the Keto and have no carbs? “Probably not, unless you very specifically like the diet or in a very specific situation. There is no reason to cut out carbs completely as it’s more likely to hurt you and your fat loss than help it. If you want to have carbs in your diet, shoot for it making up about 25-30% of your calories (2000 calories = 125-150g protein),” shared Gichaba.

Taking a cue, let’s understand what happens to the body when carbohydrates are cut from the diet.

Mitushi Ajmera, a nutritionist and senior master fitness trainer, shared that going zero-carb for a week triggers several physiological and metabolic shifts in the body.

Glycogen depletion: Within the first 24–48 hours, the body uses the available glycogen, the stored form of sugar in muscles and liver. “Since with every 1 g of glucose the body holds 3g of water, the body loses water weight, which could be 1-3kg,” said Ajmera.

Ketosis begins: Once glycogen stores get depleted, the body starts producing ketones as an alternative energy source, where fat is burnt for fuel.

You mainly lose water weight (Photo: Getty Images/Thinkstock)

Energy and mood fluctuations: According to Ajmera, this may make one feel sluggish, foggy, or irritable, accompanied by headaches, fatigue, dizziness, muscle cramps, and poor sleep due to the electrolyte imbalances and the adjustment phase.

Appetite suppression: Ketones often have an appetite-suppressing effect. “Some people naturally eat less after a few days,” said Ajmera.

 

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Insulin and blood sugar stabilisation: With no carbs, blood sugar levels may stabilise, and insulin levels drop. “This could be an advantage for people with insulin resistance or type 2 diabetes,” said Ajmera.

Digestive changes: Lack of fibre from carb sources may lead to constipation and altered gut microbiota.

Eliminating carbohydrates for a week can lead to significant changes in your body, but it may not suit everyone, asserted Dr Birali Swetha, chief dietician, Gleneagles Aware Hospital, LB Nagar, Hyderabad. “While low-carb or ketogenic diets are popular, going completely zero-carb can have both short-term effects and potential risks,” said Dr Birali.

Many carb-rich foods provide fibre, vitamins, and minerals. “A strict zero-carb diet may lead to constipation, electrolyte imbalances, and gut health issues,” emphasised Dr Birali.

While a low-carb diet can aid weight loss and blood sugar control, “eliminating carbs is not necessary or sustainable”. “A balanced approach with fibre-rich, complex carbs is generally healthier in the long run,” said Dr Birali.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.