We’ve all been there.
Following a diet because it’s “trending” or even just heavily restricting our diet, removing entire food groups to “lose fat fast”… and then fall into the trap of spiraling back to our old habits if not worse, because we can’t sustain that way of living.
Damn, hitting home for some of you?
Same here sis.
But Here’s Why They F*cking Suck.
Harsh, restrictive and “quick fix” or “yo-yo” diets that severely restrict carbs in particular can have so many negative effects on women’s health, especially when it comes to hormonal balances and overall health. Carbs are the body’s primary source of energy, especially for our brain and muscles.
When carbs are drastically reduced or removed completely, it can lead to many poor side effects within the body, so let’s go through them together and you can understand the importance of carbs.
Carbs are crucial for regulating hormones like insulin, cortisol, and thyroid hormones. When you drastically reduce carbs, it disrupts these systems, potentially leading to:
Irregular menstrual cycles, mood swings,
fertility issues,
energy crashes.
Each of these hormones—estrogen, progesterone, thyroid hormone, cortisol, and insulin—plays a critical role in your overall health. Restrictive dieting can throw these systems into chaos, resulting in symptoms like fatigue, weight gain, anxiety, and even more serious health concerns over time.
Feeling constantly tired? Without enough carbs or calories in your diet in general, your body struggles to maintain steady energy levels, leading to:
Increased fatigue,
decreased endurance,
difficulty concentrating.
Finding balance in your meals and snacks that combine carbs, proteins, and fats can help to slow down the absorption of glucose in the bloodstream, providing a steady source of energy.
On the other hand, consuming high-sugar or refined carbohydrate foods can lead to rapid spikes and crashes in blood sugar levels, resulting in fatigue, mood swings, and cravings.
3. Negative Effects on Mood and Mental Health
Carbs help produce serotonin, the “feel-good” neurotransmitter. Lack of carbs can contribute to feelings of:
Irritability,
anxiety,
sadness.
This also links back to our hormonal balances / imbalances as discussed earlier, as well as what is called the “gut-brain axis”. This is essentially a communication directly between the brain and gut that influences our mood, emotions, and cognitive function.
By consuming a fibre rich diet, you are supporting your gut microbiome which in turn, improves your mood and enhances your overall health/wellbeing.
Restricting carbs too much can cause your body to break down muscle tissue for energy, especially during strength training or high-intensity workouts.
Carbs are essential for muscle recovery and protein synthesis.
Insufficient carbs lead to your body using protein (from muscles) as a fuel source, which can result in muscle loss over time.
This not only impacts your gym performance but can also slow your metabolism since muscle mass plays a significant role in calorie burning.
Many carbohydrate-rich foods, like fruits, veggies, legumes, and whole grains, are packed with essential vitamins and minerals. Cutting them out entirely can lead to deficiencies in:
B vitamins,
Vitamin C,
Magnesium,
Potassium,
and let’s not forget fibre, which is essential for digestion and gut health.
These diets don’t just harm your body physically—they can also damage your mental health. They often lead to a poor relationship with food, creating cycles of guilt, bingeing, and restriction. Additionally, reversing the effects of harsh diets, such as restoring your metabolism or healing from nutrient deficiencies, can take significant time and effort.
Also, who in their right mind would want to rule potatoes out of their diet?! Deffs not us.
A Balanced Approach Is Better
Instead of cutting out entire food groups, focus on balance:
Prioritise whole, nutrient-dense foods.
Include complex carbs like sweet potatoes, oats, and legumes in your meals.
Manage your stress levels, sleep well, and avoid drastic restrictions.