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What Happens if You Severely Limit Your Intake of Carbs?

Many people avoid carbohydrates due to concerns about weight gain, but carbs are needed for the body to function. Carbohydrates are your body’s main energy source and necessary for you to think and remain active. According to MayoClinic.com, carbohydrates should make up 45 to 65 percent of your daily caloric intake. Skimping too much on carbohydrates can cause several health problems.

Lack of Energy
Carbs are your body's preferred source of fuel, so keeping carbs out of your diet can make you feel pretty drained. That's one reason why dieters following a low-carb diet often experience a "keto flu" -- without enough carbs available, dieters feel tired and foggy, at least until their body starts burning more fat for energy. During this time, you might also find your workouts suffer, since your muscles are missing glycogen, a carb that's a quick source of energy.

Hypoglycemia
Hypoglycemia, also known as low blood sugar or low blood glucose, occurs when the glucose levels in the blood drop below normal. While hypoglycemia is often associated with diabetes, it can be caused by a lack of carbohydrates in healthy people. Symptoms of hypoglycemia include tiredness, weakness, light-headedness, confusion and hunger. Carbs are the main source of glucose because they are broken down into simple sugars during digestion and enter the cells with the help of insulin, providing energy. Eating a small amount of carbs will quickly treat hypoglycemia.

Ketosis
Eating less than 130 grams of carbohydrates a day can cause a buildup of ketones, which are partially broken-down fats in the blood. This condition is known as ketosis, according to the Weight-Control Information Network, a service of the National Institute of Diabetes and Digestive and Kidney Diseases. When your body doesn’t have enough glucose for energy, it breaks down stored fat, producing ketones. Mild ketosis can cause mental fatigue, bad breath, nausea and a headache, but severe ketosis can lead to painful swelling of the joints and kidney stones. Aim for 225 to 325 grams of carbohydrates a day to prevent ketosis and other health problems.

Choosing Carbs
Eating too much bread, potatoes, pasta, tortillas and carbohydrate-rich sweets will cause weight gain, but there are many nutritious, weight-friendly carbohydrates. Whole fruits and vegetables are high in vitamins and fiber and low in calories, making them among the healthiest of carbohydrates. Whole grains are another healthy choice – they haven’t been stripped of their outer shell, which contains fiber and important nutrients, such as selenium, potassium, iron and magnesium. MayoClinic.com also recommends low-fat dairy products, beans and legumes as healthy carbohydrate sources. Limit carbs with added sugar to reduce the risk of weight gain, tooth decay and poor nutrition.