1. Difficulty Adapting

One of the main challenges with this approach is adapting to a new way of eating. Both low-carb and intermittent fasting can be challenging for those who are used to a traditional three-meal-a-day diet.

It may take time for the body to adjust to changes in eating patterns and food choices, which can lead to fatigue, headaches, and hunger during the initial stages.

In the later stages, negative side effects can include constipation, bad breath, and electrolyte imbalances.

2. Potential Nutrient Deficiencies

Restricting certain food groups, such as carbohydrates, can lead to nutrient deficiencies if not carefully planned (4). Carbs are a major source of several essential vitamins and minerals, so it’s important to make sure you still get these nutrients through other food sources or supplements.

3. Potential for Overeating

Following a low-carb diet and intermittent fasting may also trigger overeating during eating periods. This can happen if you feel excessively hungry after a fast or if you restrict certain foods too much and end up overeating them during your eating window (4).

It’s important to listen to your body’s hunger cues and make sure you consume enough calories and nutrients during your eating periods to prevent overeating.

4. Concerns for Heart Health

Low-carb diets may also raise concerns for heart health, as they often promote the consumption of high-fat foods, and many people may turn to unhealthy saturated fats to replace carbohydrates (6).

High-fat cheeses, processed and red meats, fried foods, and other high-fat options may increase the risk of heart disease, particularly if they’re consumed in excess.

Low-carb high-fat intermittent fasting (LCHF-IF) diets may also lead to an increase in cholesterol levels, which can be a risk factor for heart disease (6).

Consuming healthy fats from sources such as avocados, nuts, and olive oil rather than saturated fats is important for maintaining heart health while following this approach.

5. Not Suitable for Everyone

Like any diet or lifestyle change, low-carb intermittent fasting may not be suitable for everyone. People with certain medical conditions, such as diabetes or eating disorders, should consult a healthcare professional before starting this approach.

In addition, some individuals may experience negative side effects such as dizziness, fatigue, and irritability during the initial stages of adapting to this new way of eating.

Our Intermittent Fasting 101: A Beginner’s Guide is a great resource for those who are new to this approach and looking to learn more about its potential benefits and how to safely incorporate it into their lifestyle.