Shefali Shah ends her 3-month no-carb diet. Experts reveal why carbohydrates are essential for energy, metabolism, hormones, and overall health. Learn when and how to reintroduce carbs safely.
Bollywood actor Shefali Shah recently revealed that she ended her three-month zero-carb experiment, sparking conversations about the risks and benefits of extreme carbohydrate restriction. Nutrition experts have weighed in, explaining how cutting carbs can affect metabolism, hormones, mood, and overall well-being, and why reintroducing them is crucial for long-term health.
Shefali Shah’s Zero-Carb Journey
Speaking to Curly Tales on April 2, 2025, Shefali Shah shared, “I tried going off carbs for three months to lose weight. The day I finally ate carbs, I slept like a baby. Your brain needs carbs, and you just can’t survive on protein alone.”
Her candid admission resonated with many who have tried similar dietary restrictions—feeling energetic initially, followed by fatigue, brain fog, and low mood as the body struggled to adapt.
Why Reintroducing Carbohydrates Matters
Dr. Archana Batra, Dietician and Certified Diabetes Educator, emphasizes that carbohydrates are the body’s primary fuel source, especially for the brain and muscles. She explains that early weight loss on low-carb diets often reflects water loss rather than actual fat reduction.
“Prolonged elimination can disrupt metabolism and hormones like insulin and cortisol. Reintroducing complex carbs, including whole grains, fruits, and vegetables, restores glycogen, supports thyroid function, and promotes gut health,” Dr. Batra said.
Ms. Edwina Raj, Head of Clinical Nutrition at Aster CMI Hospital, adds that reintroducing carbs makes diets sustainable, improves digestion through fiber, replenishes energy stores, and reduces the risk of binge-eating or weight regain.
Individual Tolerance Varies
Experts note that the safe duration of a no-carb diet depends on age, activity levels, metabolic health, and hormonal balance. Dr. Batra mentions, “Highly active individuals and women during menstruation may experience fatigue or hormonal disruption faster than sedentary people.”
Ms. Raj echoes this, stressing that people with diabetes, thyroid disorders, or kidney issues require medical supervision before attempting low-carb or zero-carb diets.
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Signs You Need to Reintroduce Carbs
The body sends clear signals when carbohydrate intake is too low. Key warning signs include:
- Persistent fatigue, dizziness, and brain fog
- Irritability and mood swings
- Poor sleep, hair fall, and digestive issues
- Reduced workout performance
- Irregular or missed periods in women
- Intense cravings or obsessive thoughts about food
These symptoms indicate metabolic stress and the need to gradually reintroduce carbohydrates for optimal energy and health.
Long-Term Risks of Eliminating Carbs
Prolonged carbohydrate restriction may lead to several health issues:
- Gut health problems due to low fiber intake
- Micronutrient deficiencies
- Hormonal imbalances affecting thyroid function and reproductive health
- Elevated LDL cholesterol from high-fat substitutions
- Bone health concerns due to nutrient deficiencies
Ms. Raj concludes, “Balanced carbohydrate intake, rather than total elimination, is essential for sustainable health. Focus on quality carbs—whole grains, fruits, and vegetables—rather than cutting them out entirely.”
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