Clean eating might be beneficial for weight loss, but it’s not without its drawbacks. Dive in to uncover the specifics.
If you’ve perused Instagram, you’ve likely encountered the hashtag “clean eating” accompanying images of fruits, veggies, and high-protein smoothies, interspersed with workout snapshots. Clean eating (CE) has surged in popularity for its touted health benefits, aiding in detoxification and addressing issues like type-2 diabetes and obesity. However, embarking on a clean eating journey requires mental preparation, as consuming clean foods can lead to unexpected pitfalls. Whether you’re new to dieting or a seasoned clean eater, here’s a glimpse into what happens when you adopt a clean eating regimen and the often-overlooked side effects it entails.
What to Expect When You Begin Clean Eating
When adopting a clean eating lifestyle, it often involves reducing carbohydrates and healthy fats in favor of lean protein. However, cutting back on carbs, which are your body’s primary energy source, can lead to feelings of fatigue and affect various bodily functions. Additionally, consuming healthy fats supports metabolism, while eliminating fats from your diet can slow it down.
Unnoticed Side Effects of Clean Eating
1. Constipation
When embarking on a clean eating journey, your daily calorie intake naturally decreases, which can lead to challenging bowel movements. This occurs because reducing calories shocks your digestive system, requiring time to adjust to the lower intake. Therefore, it’s advisable to start by eliminating one meal and gradually transition to a clean eating lifestyle.
2. Muscle Loss
Muscle building is a gradual process, necessitating a calorie surplus, consistent training four times a week, and adequate rest. However, adhering to a clean eating regimen often means consuming fewer calories, leading to a calorie deficit. While your weight may fluctuate, you might mistakenly believe that clean eating is effective, when in fact, you may be losing muscle instead of fat. Muscle loss can prompt your body to store more fat, consequently impacting your workout performance.
3. Mood Swings
When adhering to a low-carb diet, you might not be consuming enough carbohydrates to produce serotonin, a brain chemical crucial for mood regulation. This deficiency can lead to difficulty focusing on tasks and experiencing brain fog. Additionally, since serotonin is associated with sleep, your sleep cycle may also be affected.
4. Frequent Cravings
When transitioning to a low-calorie diet, experiencing hunger is a common symptom. If you’ve been accustomed to consuming 2,000 calories per day and suddenly reduce it to 1,000, your body undergoes a shock. Even if you’re eating sufficient fruits and vegetables, you may still feel hungry because your body isn’t accustomed to such a low calorie intake. Therefore, it’s advisable to gradually decrease your calorie intake by 200 calories per week to allow your body to adjust.
5. Nutritional Deficiency
When you restrict your diet to a limited range of foods and fail to consume enough variety, your body may not receive all the essential nutrients it requires. This can lead to injuries and bodily pains, as your body signals that it’s lacking certain vitamins and minerals.