Three signs that you need to eat more carbohydrates
If you have been trying to get rid of the accumulated fat in your body and boost your muscle mass, you are probably following a diet low in carbohydrates, which you combine with intensive exercise.
A diet in the keto diet - that is, with enough fat and protein and no more than 50 grams of carbohydrate a day - can make the body more dependent on fat for energy production to increase the fat burning rate.
However, since excesses have never been beneficial, very low carbohydrate intake can turn ... boomerang. So, look at the three main signs that will tell you that you need to eat more carbohydrates.
- Lack of energy
If fatigue strikes red even after a relaxed workout, it means that the body needs more "fuel". Tip: Eat an apple or a banana (they provide about 25 grams of carbohydrates each) about an hour before your workout.
- Headaches
When the body uses fats to produce energy, molecules called ketones are produced. Ketones are discharged from the body along with sodium (salt) through the urine, which often leads to dehydration and headache. Tip: Be sure to drink more water in the day or consume a salty snack a bit before training.
- Criminals
Carbohydrates contribute to the production of antibodies, protein molecules that unleash the immune to kill bacteria, viruses and other harmful microorganisms. When carbohydrate consumption remains for less than 100 grams a day, it is more likely that any kind of infections, such as mild colds.
If you experience the above symptoms for more than two weeks, try to gradually increase your carbohydrate intake.