Although diets based on the LCHF philosophy promise remarkable results, the less-known drawbacks of such diets are significant. It's important to also alert you to them, with the common finding being that the consequences of prolonged avoidance of carbohydrates can be very harmful.

1. Lack of energy and fatigue
   Carbohydrates are the main source of energy for our bodies, especially for the brain, which uses about 500 calories from carbohydrates daily. When you reduce their intake, you may experience fatigue, poorer concentration, and overall exhaustion. This is particularly pronounced in individuals engaged in physical activity, as the body struggles to maintain optimal performance without enough glucose.
   
   
2. Mood swings and mental well-being
   Carbohydrates impact serotonin production, a hormone that regulates mood. Reduced carbohydrate intake can lead to lower serotonin levels, resulting in irritability, anxiety, and depressive moods. Additionally, glucose deficiency can affect cognitive functions, manifesting as brain fog or concentration issues.
   
   
3. Digestive issues and constipation
   Many dietary fibers are found in grains, fruits, and legumes, which are often excluded in low-carb diets. Lack of fiber can lead to constipation, bloating, and other digestive problems. Moreover, reduced fiber intake can negatively impact the gut microbiota, with long-term consequences for digestive system health.
   
   
4. Lack of essential nutrients
   Excluding certain food groups can result in deficiencies of vital vitamins and minerals. For example, low-carb diets can lead to deficiencies in vitamin C, folate (vitamin B9), magnesium, and potassium. The lack of these nutrients can cause fatigue, muscle cramps, weakened immune system, and other health issues.
   
   
5. Increased cholesterol and risk of cardiovascular diseases
   Some studies have shown that high-fat, low-carb diets can raise LDL cholesterol levels, known as bad cholesterol. This can increase the risk of developing cardiovascular diseases. Monitoring cholesterol levels and consulting a healthcare professional if considering such a diet is essential.
   
   
6. Kidney strain
   Elevated protein intake typical of some low-carb diets can strain the kidneys, as they have to process more nitrogenous wastes. Prolonged strain can lead to reduced kidney function, especially in individuals with existing issues.
   
   
7. Dehydration and electrolyte imbalance
   Reduced carbohydrate intake can cause increased water and electrolyte excretion from the body, resulting in dehydration. Symptoms include dizziness, fatigue, dry mouth, and muscle cramps. Ensuring an adequate intake of fluids and electrolytes is important if opting for such a diet.
   
   
8. Weight maintenance challenges
   While low-carb diets can lead to rapid weight loss, long-term weight maintenance is often difficult. Returning to a regular diet often results in quick weight regain, leading to the so-called yo-yo effect. Furthermore, strict carbohydrate restriction can trigger cravings for sweet foods, making dietary adherence harder.
   
   
9. Impact on athletic performance
   Carbohydrates are a key energy source for physical activity. Reduced intake can result in decreased endurance, slower recovery, and poorer athletic performance. Athletes and active individuals may notice performance decline during intense workouts.
   
   
10. Influence on gut microbiota
    Reduced fiber intake can negatively affect the gut microbiota, leading to digestive issues and a weakened immune system. A diverse and balanced diet rich in fiber is crucial for gut health.

While low-carb diets may bring short-term benefits, it's important to consider the long-term risks. A balanced diet that includes all food groups is essential for maintaining health and well-being. Before making drastic dietary changes, consult a healthcare professional or a nutritionist.