In recent years, low-carb diets have gained popularity for their potential health benefits.

However, cutting out carbs completely or severely restricting their intake may lead to certain warning signs that indicate it’s time to increase your carb consumption. Carbohydrates are an essential macronutrient that provides your body with energy, and not getting enough can have negative effects on your overall health and well-being.

In this article, we will explore ten warning signs that suggest you need to eat more carbs.

1. Constant fatigue and low energy levels

If you find yourself feeling tired and lacking energy throughout the day, it may be a sign that you need more carbs in your diet.

Carbohydrates are the body’s primary source of energy, and when you don’t consume an adequate amount, your energy levels can plummet. Including healthy sources of carbs such as fruits, whole grains, and legumes can help replenish your energy stores and combat fatigue.

2. Difficulty concentrating and brain fog

Carbs play a crucial role in brain function as they are the main fuel source for the brain. Without a sufficient supply of carbohydrates, you may experience difficulty concentrating, mental fog, and reduced cognitive performance.

Adding complex carbs like brown rice, quinoa, and sweet potatoes to your meals can help improve brain function and enhance mental clarity.

3. Frequent cravings for sweets

If you find yourself constantly craving sugary treats, it could be a sign that your body is craving carbs. Restricting carbs in your diet can lead to cravings for quick sources of energy like sugar and sweets.

By incorporating healthy carbs into your meals, you can satisfy your sweet tooth while nourishing your body with better options like fruits or whole grains.

4. Trouble with weight loss or weight gain

Carbohydrates play a significant role in managing weight. Consuming an appropriate amount of carbs helps your body maintain a healthy balance by providing fuel for physical activities and supporting your metabolism.

When you don’t eat enough carbs, your body may go into “starvation mode” and store energy as fat, making it harder to lose weight. On the other hand, if you drastically overeat carbs, you may experience weight gain. Finding the right balance is key for a healthy weight management plan.

5. Digestive issues and constipation

Carbs, especially those from whole grains and vegetables, contain dietary fiber that aids in digestion and keeps your bowel movements regular. Without enough carbs, you may experience constipation or other digestive issues.

Increasing your carb intake can promote healthy digestion and prevent discomfort associated with irregular bowel movements.

Related Article Three indicators that you need more carbs in your diet

6. Mood swings and irritability

Low-carb diets can affect your mood and emotional well-being. Carbohydrates play a role in the production of serotonin, a neurotransmitter that regulates mood.

When carbs are restricted, serotonin levels can drop, leading to mood swings, irritability, and even symptoms of depression. Including complex carbs in your meals can help stabilize your mood and improve overall emotional health.

7. Poor physical performance

If you notice a decline in your athletic performance or struggle to complete your workouts, it could be due to inadequate carb intake.

Carbs are the preferred energy source for your muscles during physical activity, and when they are limited, your performance may suffer. Incorporating healthy carbs into your pre-workout or post-workout meals can provide the necessary energy for optimal physical performance.

8. Difficulty sleeping

Carbohydrates can also play a role in regulating sleep. They aid in the production of tryptophan, an amino acid that promotes the production of serotonin and melatonin, hormones that regulate sleep-wake cycles.

When carbs are lacking, it may disrupt your sleep patterns and make it harder to fall asleep or stay asleep throughout the night. Adding complex carbs to your evening meals can help improve sleep quality.

9. Weakened immune system

Carbohydrates play a vital role in supporting the immune system. They provide glucose, which is essential for the proper functioning of immune cells.

When carbs are restricted, your body may not have enough glucose to adequately fuel the immune response, leading to a weakened immune system and increased susceptibility to illnesses. Including a variety of healthy carbs in your diet can help support your immune system and keep you healthy.

10. Hormonal imbalances

Carbohydrates can influence various hormonal functions in your body. Low-carb diets may disrupt the balance of hormones such as insulin, leptin, and cortisol, which can affect appetite regulation, metabolism, and stress levels.

Eating enough carbs can help maintain hormonal balance and support overall hormonal health.

It’s important to note that everyone’s carbohydrate needs vary based on factors such as age, activity level, and overall health.

However, if you experience any of the warning signs mentioned above, it may be worth considering if you need to increase your carb intake. Consulting with a healthcare professional or registered dietitian can help you determine the appropriate amount of carbs for your specific needs.