Delhi, New Delhi:Shefali Shah had no intention of starting a discussion about nutrition. However, one open admission accomplished just that. On April 2, 2025, the actress revealed in an interview with Curly Tales that she had experimented with a zero-carb diet in an attempt to reduce her weight. It had a familiar sound. Another stage of celebrity restriction. One more experiment. Her takeaway, however, had nothing to do with transformation or discipline. It was a matter of relief.
"I tried cutting out carbohydrates for three months in an attempt to lose weight. And I slept like a baby on the day I finally had carbohydrates. She said, "Your brain needs carbohydrates, and you just can't survive on protein alone," after reintroducing them and observing how her body reacted. Many people have experienced some form of it, which is why that line landed. Rotis are cut. Rice. Fruit. initially feeling effective. Then hazy. Afterward, it was drained.
According to experts, her experience is not unique. Long-term carbohydrate restriction can impact energy, hormones, and overall metabolic balance, so reintroduction is both necessary and advantageous for many people, according to Dr. Archana Batra, a dietician and Certified Diabetes Educator, and Ms. Edwina Raj, Head of Services – Clinical Nutrition and Dietetics at Aster CMI Hospital.
Why it's important to resume carbohydrate intake after restriction
Carbohydrates are the body's main energy source, especially for the muscles and brain, according to Dr. Archana Batra. She points out that rather than long-term fat loss, a large portion of the initial weight loss on low-carb diets is frequently water loss.
She stated that short-term restriction may result in weight changes primarily due to decreased calories and water depletion, adding that "carbohydrates are the body's primary energy source, especially for the brain and muscles."
Prolonged elimination, she said, can affect exercise performance and interfere with hormones like insulin and cortisol as well as metabolism. She emphasized the importance of carbohydrates for gut health and long-term weight maintenance, saying, "Reintroducing complex carbohydrates like whole grains, fruits, and vegetables helps restore glycogen stores and supports thyroid function."
Reintroducing carbohydrates also enhances diet sustainability, Ms. Edwina Raj added. "After a period of restriction, it is important to reintroduce moderate amounts of complex carbohydrates," she stated, pointing out that the body still uses carbohydrates as its primary energy source, particularly when fat intake is insufficient.
She clarified that a planned reintroduction replenishes muscle glycogen and aids in digestion and energy restoration through fiber. According to her, it also makes diets easier to stick to over time, lowering the chance of binge eating and weight gain.
Does everyone have a different safe duration for a no-carb diet?
Tolerance varies greatly, according to experts. "Yes," Dr. Batra stated, citing variables such as age, metabolic health, hormonal balance, and activity levels, "the tolerance for a no-carb or very low-carb diet varies from person to person."
She noted that highly active individuals and menstruating women often experience fatigue or hormonal disruption sooner than sedentary individuals. She emphasized that no-carb diets are not long-term, all-encompassing fixes and that genetics and gut health also affect adaptation.
She noted that highly active individuals and menstruating women often experience fatigue or hormonal disruption sooner than sedentary individuals. She emphasized that no-carb diets are not long-term, all-encompassing fixes and that genetics and gut health also affect adaptation.
Long-term restriction may be difficult for those with diabetes, thyroid conditions, or kidney problems, she continued, while athletes may experience weakness if they don't consume enough carbohydrates. In these situations, medical supervision is advised, she said.
Signs that your body needs more carbohydrates
Usually, the body lets you know when a restriction is too great. Dr. Batra listed early cognitive warning signs, saying, "Red flags include persistent fatigue, brain fog, dizziness, and irritability."
Constipation, hair loss, sleep disturbances, and decreased exercise performance may ensue, she continued. Hormonal stress in women is indicated by irregular or absent periods. She added that food obsession or cravings could also be signs of metabolic stress.
Overlapping symptoms were highlighted by Ms. Raj. She noted that low glycogen can result in weakness during daily tasks or exercise, and that "headaches, mood swings, and difficulty concentrating are key signs." Period irregularities, hair loss, or significant weight loss, she continued, indicate that the diet may be too restrictive and needs to be adjusted.
Long-term dangers of totally cutting out carbohydrates
Long-term removal could have wider health effects. Dr. Batra stated that "long-term carb elimination can negatively affect gut health due to lack of fiber," citing potential hazards such as micronutrient deficiencies and elevated LDL cholesterol in certain people.
Over time, disruptions in reproductive hormones and thyroid function can impact bone health and metabolism, she continued. She emphasized that quality, not avoidance, of carbohydrates is the key to sustainable wellness.
Ms. Raj emphasized the importance of cardiovascular and digestive issues. She explained that while a high substitution of saturated fat may have an impact on heart health, a low intake of fiber may damage gut health. "Completely eliminating carbohydrates for long periods of time can lead to several health risks," she said. She added that menstrual irregularities and hormonal imbalance can also happen, highlighting the importance of maintaining a balanced diet.