Can an Ultra-Low-Carb Diet Affect Your Mental Health?

Adopting an ultra-low-carb diet can trigger a range of physical and mental changes. While some benefit from this dietary approach, recent concerns have been raised about its potential impact on mental health. This article delves into the evidence, discussing how these diets can influence mood, anxiety, and cortisol levels, as well as providing guidance on how to navigate this transition.

The Impact of Low-Carb Diets on Mood

A low-carb diet, especially when adopted suddenly, can affect your mood, causing feelings of low energy and irritability. Carbohydrates are the preferred source of energy for both the brain and body. In the absence of carbs, the body must rely on other energy sources, which can lead to changes in mood and energy levels.

It is important to note that while a low-carb diet can disrupt your mood, it has not been definitively linked to causing depression. However, a very low-calorie diet followed over an extended period can potentially lead to depressive symptoms and anxiety.

Common Myths About Ketosis and Mental Health

Newcomers to low-carb diets often believe several fallacies. One common misconception is that lowering your carb intake even further when you are in ketosis is better. This belief is often based on other misconceptions, such as the idea that higher ketone levels are advantageous and that further reducing carbs increases ketone release.

Carbohydrates act as a switch for ketosis; reducing them stops affecting ketone levels once ketosis is established. Dietary fat is the macronutrient that impacts the release of fat from storage. As long as you don't exceed your calorie guidelines, more dietary fat will lead to more fat being released from storage.

Even among those who understand that more dietary fat leads to more fat release, the reverse seems straightforward: more fat means less carbs. However, this is not entirely accurate. Viewing higher ketone levels as better demonstrates a misunderstanding of the body's natural process.

The Role of Cortisol in Mental Health

The standard sequence of events during the first two weeks of a low-carb diet can be alarming. While we tolerate the initial high levels of ketones, these are not indicative of normal or better conditions. The body's adaptation to ketosis is a necessary but temporary phase.

Higher ketone levels can be actively dangerous for individuals with poorly controlled blood sugar. While our pancreas is not affected by this, a random failure could still lead to critical health issues. Hence, pushing your ketone levels too high increases the risk of dangerous outcomes.

Another hormonal change that occurs when you go and stay low in carbs involves changes in hormone levels. Over 20 years of study have revealed the complexities of these changes and their impact on mental health. One of these changes involves the hormone cortisol.

Cortisol is often linked to depression, but this is a misunderstanding. Cortisol levels change can cause irritability but not depression. These changes can lead to obsession with cheating by consuming high-carb foods, which can negate the benefits of a low-carb diet.

Preventing Failure Modes and Managing Anxiety

There are several failure modes that can arise from the adoption of an ultra-low-carb diet. One major concern is the cortisol-driven drive to cheat, which can disrupt the positive effects of the diet. Additionally, two other failure modes include stalling or insufficient adaptation to the new dietary regime.

It is crucial to monitor your mental health during this period. If you experience anxiety or depression, consider the following tips:

Consult a healthcare professional for personalized advice and support. Stay well-hydrated and ensure you are consuming adequate nutrients. Engage in regular physical activity, as it can help regulate mood. Practice mindfulness and stress management techniques. Follow a balanced diet to sustain long-term mental health.

In conclusion, while an ultra-low-carb diet can have short-term mood disturbances, the long-term effects on mental health are not definitively linked to depression. However, it is important to manage your diet carefully and stay vigilant about your mental well-being. By understanding the potential impacts and taking proactive steps, you can enjoy the benefits of a low-carb diet without compromising your mental health.