Signs & Symptoms of Low-Carb Diets

流行饮食在不断变化，两种饮食直接互相反对并不罕见。多年来，低脂和低碳水化合物的饮食一直非常受欢迎，没有明显的兴起。如果您决定尝试低碳水化合物饮食，则可以使其适合您，但必须知道副作用。

低碳水化合物是一个非常通用的术语，仅意味着饮食少于您的每日建议的碳水化合物价值，约为130克。路易斯维尔大学。An extreme low-carb diet is 20 to 50 grams of carbs。

There's no definition set in stone for low-carb diets, and some people believe that, as long as you consume less than 45 percent of your calories per day from carbs, you're eating a low-carb diet. However, popular forms of low-carb eating, like Atkins and the keto diet, are typically below 50 grams of carbs per day.

To lower your carb intake, it helps to track what you eat throughout the day. Use a food-tracking app like老虎机最新游戏to see how many grams of carbs you eat in a typical day. Then, slowly start to cut back.

大多数人从饮食中汲取大量碳水化合物来源意大利面，燕麦，米饭和土豆。当您删除这些碳水化合物来源时，您应该注意到每日碳水化合物摄入量会大幅下降。含糖谷物，甜点和苏打水也是碳水化合物的重要来源。

Read more:低碳水化合物饮食的负面影响

As you lower your carbs, you have to eat more fat and protein to balance out your calorie intake. Usually, meat and seafood are the best sources of fat and protein. Low-carb diets are easier for meat eaters, but harder for vegetarians, sincemost vegetables and fruits contain carbohydrates。

一旦您平衡饮食习惯并找出自己喜欢的低碳水化合物，高脂和高蛋白食品，您的身体就会开始适应新的低碳水化合物生活方式。起初，您可能会注意到能量下降。那是因为每顿饭后，您的身体习惯于使糖穿过血液。

大多数器官，肌肉组织和您的大脑定期在碳水化合物上运行，因此您的身体必须恢复使用脂肪来获得能量。这个过程称为ketosis, because your body is producing ketone bodies that can do the same job as glucose, but are actually made from fat, according to an article from哈佛健康。

但是，这并不一定意味着您在低碳水化合物饮食中燃烧更多的脂肪。燃烧脂肪只是意味着这是您首选的燃料来源。实际上，2018年发表在美国医学协会杂志证明了这一点吃低碳水化合物饮食的受试者没有比吃低脂饮食的人多减肥。

这项研究的关键是每个组都吃了相同数量的卡路里。这是减肥最重要的事情。您吃的大量营养素是次要的。

但是仍然人们继续吃低碳水化合物的饮食，因为他们reduce hunger和make you less likely to overeat. A 2016 study published in营养，代谢和心血管疾病证明了这一点eating a low-carb diet reduces your hunger, which naturally cuts your calories and helps you lose weight.

糖尿病患者也受益于低碳水化合物饮食。在1型和2型糖尿病中，您的身体可能难以调节血糖水平。如果您的身体不能自然降低血糖水平，则可能需要服用可注射胰岛素或二甲双胍等药物。

虽然这不是吸毒的替代品，但吃低碳水化合物饮食可以自然降低您的血糖水平。当您吃碳水化合物时，您的消化系统会将其分解成简单的糖，也称为葡萄糖。然后将其发送到您的血液中，肌肉，肝脏或其他器官使用它。您也可以将其转换为脂肪。

Insulin signals your body to pull blood sugar out and store it. People with diabetes either don't make enough insulin or they can't use the insulin they do make, which is why they may have to take medication. Eating a low-carb diet prevents blood sugar levels from rising too high, which makes insulin less important.

A 2015 study published in营养发现low-carb diets lowered blood glucose即使受试者没有减肥。他们还发现，有些人能够减少甚至停止服用糖尿病药物。这是非常有用的，因为某些药物会导致不必要的副作用。

低碳水化合物的饮食并不是固有的危险，但是有副作用。运动员可能会注意到性能下降。当您吃低碳水化合物时，一些心血管风险（例如高胆固醇）可能会增加。

While eating more high-fat and high-protein food makes you feel full and helps you cut calories, it might提高LDL胆固醇。Animal products, especially meat and dairy, are particularly likely to raise your cholesterol levels. A 2016 study from the英国营养杂志显示low-carb diets can raise cholesterol levels即使您正在减肥。

There are two kinds of cholesterol: HDL and LDL. HDL cholesterol is considered healthy, and you actually want more of it in your body. LDL is considered bad, and if you have over 130 milligrams per deciliter, it's considered a risk factor for heart disease, according to an article fromMedline Plus。

如果您正在开始低碳水化合物的饮食，并想知道它如何影响胆固醇水平，则可以去医生接受血液检查以监测您的LDL水平。

Your digestive system might not like eating high fat and high protein all the time. Low-carb diets help with weight loss because they make you feel full, but the extra work your digestive system has to do can take its toll. Since high-fat and high-protein foods are more difficult to digest, low-carb diets can cause stomach pain.

A guide to the生酮饮食for pediatricians published inHealio概述了酮饮食的一些危险。生酮饮食的脂肪非常高，蛋白质中度适中，碳水化合物非常低。要吃酮饮食，根据碳水化合物的每日卡路里摄入量只有大约5％克利夫兰诊所。

The higher your fat intake is relative to protein, the more likely you are to experience digestive issues, according to the article fromHealio。有些人甚至经历胃痛，需要从大量脂肪中呕吐，尽管这不是饮食的常见副作用。

由于酮饮食纤维较低，因此也有便秘的风险。纤维是一种碳水化合物的形式，您的身体无法轻易消化。水果，蔬菜和燕麦​​都含有纤维，但它们也包括碳水化合物，因此您可能无法食用它们并坚持使用酮饮食。

Read more:What Are the Dangers of Ketosis Diets?

Kidney stones are also a concern of high-fat diets. The risk for kidney stones on the keto diet are between 2 and 6 percent, but can be as high as 25 percent after six years on the diet, according to the article fromHealio。

肾结石可能会非常痛苦。它们是小的矿物质和盐分集，如果它们分解并漂浮在输尿管上，它们可以阻塞尿液流入膀胱。

Cutting out carbohydrates means you're leaving entire groups of food behind. You'll lose foods like whole grains or oats and only consume a limited amounts of fruit and vegetables. When you cut out food groups like these it's harder to get all vitamins and minerals in your diet.

来自Healio指出，如果您不吃足够的维生素D和钙，骨骼可能会受到影响。这就是为什么酮饮食中儿童中有一些生长不足的原因。对于成年人，这会增加骨质疏松症的风险。

碳水化合物的负载是运动员臭名昭著的预竞争策略。大型比赛或体育赛事的前一天，看到一名运动员在一盘面食，米饭或土豆上垂下的运动员并不少见。碳水化合物是肌肉的首选燃料来源，尤其是用于短期活动的燃料。您的身体可以将肌肉储存的糖原转化为能量比转化脂肪更快。

当您降低碳水化合物的摄入量时，您的肌肉必须比储存的葡萄糖更依赖脂肪。根据2015年发表的一项研究，这可能会损害性能运动药物。The study looked at distance runners competing in an event lasting up to three hours. The researchers found that even three hours into the event, they were still running mainly on carbs.

研究人员还发现，运动员存储的碳水化合物量是他们表现的重要因素。当运动员用完碳水化合物时，他们似乎撞墙了performance slowly dipped。

吃低碳水化合物或酮饮食会损害您的表现，尤其是当您首次开始饮食时。当您的身体习惯于储存脂肪而不是葡萄糖以获得能量，因此您的性能可以正常化。However, it's not uncommon to experience weeks or months of decreased performance before you bounce back, according to an article from the国家力量和条件协会。

如果您的饮食中有碳水化合物，您的大脑会在葡萄糖上运行。如果不这样做，您的身体会产生大脑可以用作燃料的酮体。但是，当您改用低碳水化合物饮食并下降血糖时，您可能不会像正常情况那样锋利。

在减少碳水化合物时，您的记忆和心情可能不是健康的最佳指标。当天的能量水平和情绪都有许多因素。也许您在工作时承受压力或睡眠不好。这可能会使能量水平和您的感受偏差。

2017年发表的一项研究FASEB杂志表明生酮饮食实际上可以增加您快速反应的能力。仍然没有足够的证据表明碳水化合物是伤害还是有助于您的记忆和解决问题的技能，但是可以肯定地说尚无明确的链接。