While fads in diet come and go, the low-carb trend has maintained a firm hold on the global health and wellness industry. Introduced as early as the 1860s, the method regained popularity during the 1970s in the form of the Atkins diet and again with the more recent paleo and keto dieting. The overall idea has remained mostly the same: reduce carbs to shed pounds and experience metabolic benefits.

But what really happens in your body when you cut carbs completely out — even temporarily, like a week? An increasing number of individuals are giving temporary carb deprivation a try, wanting to learn how their body reacts. The outcome, however, is far more complex than expected.

What Are Carbohydrates?

Carbohydrates are one of the three macronutrients necessary — in addition to protein and fat — for the human body to function and be healthy in large quantities. Healthy adults, the 2020–2025 Dietary Guidelines for Americans recommend, need to consume between 45% to 65% of their daily calories from carbohydrates. These are fruits, vegetables, legumes, whole grains, and dairy — foods that also contain fiber, vitamins, and important minerals.

Notably, the body cannot produce carbohydrates by itself. That is, they have to be derived from diet. So what occurs when you defy this biological makeup?

Nutritionist Justin Gichaba went on social media platform Instagram, he started the challenge of eliminating all carbs for seven days and shared his experience on social media. His test revealed both the famous and lesser-known impacts of zero-carb living.

"I felt lighter, less bloated, and more mentally clear," Gichaba said. These short-term effects are typically reported by those who adopt low-carb diets. In fact, lower carbohydrate consumption can actually help to reduce water retention and normalize blood sugar first, which could result in greater alertness and less brain fog.

Yet the advantages had boundaries. "My workouts were horrible," Gichaba admitted. "I had no energy, and my performance was awful." Without carbs, he found strength training and endurance during cardio a challenge.

Why Energy Levels Take a Dip?

Carbohydrates are the body's first choice as a source of rapid energy — especially useful in physical activity. When you drop carbs, however, your body resorts to using fat for energy, going into a metabolic stage called ketosis. Although ketosis can work for weight reduction, it hurts many at the expense of weakness, decreased stamina, and recovery.

Carbs also help shuttle the body into rest and recovery mode after exercise. Without them, stress hormones can remain elevated longer, increasing fatigue and delaying muscle repair.

As your brain primarily runs on glucose (a simple carbohydrate), depriving it of its favorite fuel source can lead to cognitive side effects. People often report feeling mentally sluggish or irritable in the first several days of carb elimination.

In the early phases of ketosis, dizziness, headaches, and weakness are also experienced. These are the reactions to the metabolic change as the body learns to make ketones rather than utilizing glucose.

How Does No Carbs Affect The Body?

Another underappreciated effect of steering clear of carbs is a tremendous decrease in fiber intake, prevalent in whole foods like whole grains, fruits, legumes, and vegetables. Fiber is imperative in aiding digestion, ensuring daily bowel movements, and nourishing beneficial gut flora.

Without fiber, most individuals on zero-carb diets are plagued by constipation, bloating, or gut dysbiosis — complications that can remain or intensify with long-term restriction.

While short-term carb restriction can facilitate rapid weight loss, studies indicate that long-term compliance with very low-carb diets can be detrimental to health. A 2022 study in Current Developments in Nutrition reported that some participants on low-carb diets had a rise in LDL (bad) cholesterol, most likely because of lower fiber and higher saturated fat consumption.

Other long-term hazards can include kidney stress, bone loss of density, and decreased physical function, although evidence is conflicting. Population studies have also found a correlation between very low-carbohydrate diets and increased all-cause mortality, although causation has yet to be determined.

Completely eliminating carbohydrates is not only nutritionally unbalanced but frequently unsustainable. Omitting one food group can result in deficiencies and enhance the risk of disordered eating behavior.

Rather, quality over quantity is recommended by experts. Not all carbohydrates are equal — leafy greens, sweet potatoes, berries, and legumes are rich in nutrients that maintain long-term health. Steer clear of ultra-processed, sugary carbs and not all carbs in general.

Should You Go Carb-Free?

For the average healthy person, the drawbacks of eliminating carbs outweigh any benefits — particularly in the long run. Carbohydrates play a role in brain function, digestion, muscle function, and hormonal balance. If you do want to use a low-carb diet for particular health issues, talk with a health care provider or registered dietitian so that it is done safely and in a sustainable way.

A week of going carb-free can be a fun experiment, but it should not become a way of life without precise medical advice. The smarter option? Focus on whole-food, complex carbs and keep nutrition balanced.

If you have been following trends on social media, you know how much attention basil seeds get, besides, of course, the evergreen chia seeds. Also known as sabja or tukmaria, basil seeds are often mistaken for chia seeds. But do they really live up to the internet hype? A Harvard gut health expert, Dr Saurabh Sethi, has been setting the record straight and some of these myth-busting facts may surprise you.

Are Basil Seeds Gut Friendly?

Basil seeds are absolutely the best when it comes to supporting your gut microbiome. Their high fibre content helps feed the good bacteria in your intestines, which in turn keeps digestion smooth and balanced. If constipation has been your unwanted house guest, soaking a spoonful of these seeds in water and sipping them down could push things back into rhythm.

What About the Weight Loss Hype?

Unlike flashy diet supplements, basil seeds take a more old-fashioned approach: they simply swell up in your stomach after soaking. This expansion creates a natural feeling of fullness, which can help curb those unnecessary snack attacks. Pair them with a balanced diet and you have got yourself a sustainable weight-management tool.

Beware the Bloat

Before you go overboard, there is something you must know. Eating basil seeds dry or in excess can cause bloating and discomfort. They are water-hungry seeds, designed to absorb several times their weight in liquid. So if you skip the soaking step, they might pull water from your gut instead, leaving you puffed up and regretting your health experiment.

Built-In Hydration

Speaking of water, basil seeds act like tiny sponges. Once soaked, they hold on to significant amounts of liquid, which can help your body stay hydrated, especially during hot weather. They are like edible water, refreshing and surprisingly functional.

They Boost Fertility?

Despite what you may have heard in wellness WhatsApp groups, there is no scientific evidence linking basil seeds to improved fertility. The internet loves a miracle cure, but sadly, this is not one of them.

Blood Sugar and Cholesterol Control

If you are keeping an eye on blood sugar, basil seeds might be your quiet ally. Studies suggest that they slow down the absorption of carbohydrates, helping prevent sudden glucose spikes after meals. They may also contribute to lowering cholesterol, making them a handy add-on to heart-friendly diets.

Does it Boost Your Mood?

Wish they worked as antidepressants? Same here. While they are certainly nutritious, current evidence does not support the idea that basil seeds can directly lift depression. Instead, they support your wellness routine rather than taking care of your mental health.

Packed with Nutrients, Not Calories

A tablespoon of basil seeds gives you only about 40–50 calories, making them light on energy but rich in minerals. They are naturally gluten-free and loaded with calcium, magnesium, and iron—all essentials for strong bones and overall vitality. If dairy does not suit you, basil seeds can step in as a small but mighty calcium source.

How Much Should You Actually Eat?

The sweet spot is just 1–2 teaspoons of soaked basil seeds daily. That is enough to reap their benefits without overdoing it. Toss them into lemon water, stir them into smoothies, or sneak them into desserts for a fun texture.

Basil seeds are not a cure-all, but they are far from overrated. They hydrate, support digestion, aid in weight control, and deliver essential minerals. All while being light on calories. Just remember: soak before eating, keep the portions modest, and ignore the wild claims about fertility or instant happiness.

We know that the kind of food you eat has a big impact on your health, but what about the timing? Scientists are starting to discover that when you eat may be just as important. In the past, people naturally had periods of fasting when food was scarce. Intermittent fasting, or fasting diets, focus on limiting when you eat. While there are potential benefits of it, a new study has revealed it could lead us to have health issues as well.

A new study published in the journal Diabetes and Metabolic Syndrome suggests that following a daily eating window of less than eight hours—a form of intermittent fasting—could double the risk of death from cardiovascular disease. While many people use intermittent fasting for weight loss and other health benefits, this research indicates a potential hidden risk.

How Do Long Fasts Cause Heart Problems?

The study, which analyzed data from over 19,000 U.S. adults, found that those who ate for less than eight hours a day had a 135% higher risk of dying from heart and blood vessel diseases like heart attacks or strokes, compared to people who ate within a 12 to 14-hour window. The researchers, led by senior author Victor Wenze Zhong, found that this link held true across different racial, ethnic, and socioeconomic groups.

The study did not find a link between this eating pattern and a higher risk of death from cancer or other causes. However, Dr. Zhong urged caution, stating that there is currently no long-term evidence from human studies to support using a very short eating window for heart health or longevity.

Can Fasting Harm Our Health?

According to the National Institutes of Health, fasting can potentially harm your health, especially if done for long periods. The article notes that studies have found a higher risk of gallstones in people who fast for more than 16 to 18 hours a day. These individuals are also more likely to need surgery to have their gallbladder removed.

The text also strongly advises that certain people should avoid fasting altogether. This includes individuals with specific health conditions or those taking certain medications. The information emphasizes that more research is needed to fully understand the effects of fasting. It concludes with a warning to talk with a doctor before trying any fasting diet, especially those that are not based on research.

Is Intermittent Fasting Right for You?

While fasting may have health benefits, experts warn that we still have a lot to learn. Some studies have linked fasting for more than 16 hours a day to a higher risk of gallstones. However, many experts agree that a 12-hour eating window followed by a 12-hour fast is likely safe for most people and matches eating patterns seen in people with long lifespans.

If you are considering a fasting diet, it's essential to talk to your doctor first. People with certain health conditions or those on specific medications should not fast. And remember, what you eat still matters—even if you fast, you still need to make healthy food choices.

When you think of drinking too little water, you can imagine the headaches, drowsiness or the parched mouth signalling dehydration but recent research indicates something much more complicated may be at work in the body, and so to say your mom was right about it- drinking insufficient water could be quietly magnifying stress, paving the way for long-term illnesses.

A research article in the Journal of Applied Physiology found that those consuming less than 1.5 liters of fluid per day had a 50% greater increase in cortisol, the body's main stress hormone, in difficult situations than those who hydrated according to guidelines. The discovery moves the hydration debate away from dehydration exclusively and toward stress resilience—a consideration with far-reaching impacts on cardiovascular, metabolic, and mental well-being.

Cortisol is the stress-fighting hormone that assists the body in responding to stress, but when elevated too long, it creates more problems than it solves. Long-term high cortisol has been linked to heart disease, type 2 diabetes, obesity, depression, anxiety, and compromised immunity.

The researchers at Liverpool John Moores University wanted to know if mild dehydration could affect the way the body responds to pressure. They tested this by grouping healthy young adults into two groups:

Low fluid group: less than 1.5 liters a day

High fluid group: reaching or surpassing recommended standards (2 liters for women, 2.5 liters for men)

Both groups underwent a Trier Social Stress Test that consisted of a simulated job interview followed by quick succession mental math. While both groups were equally anxious and had elevated heart rates, the low-fluid group's cortisol levels jumped astronomically higher, indicating water consumption has a direct impact on stress reactivity.

How Hydration Controls Hormones?

To see why, we have to examine the water-regulation system in the body. When we become dehydrated, the brain causes the release of vasopressin, a hormone that instructs the kidneys to hold on to water. But vasopressin doesn't quit there. It also acts on the hypothalamus, the brain's stress center, triggering further release of cortisol.

This produces a twofold effect: while the body is preserving water to avoid dehydration, it also increases stress responses. For an individual with work deadline pressures, family responsibilities, or money worries, this increased stress reactivity might compound into long-term health issues.

A Real-World Experiment in Stress and Hydration

The trial model replicated daily stressors. Participants received only 10 minutes' preparation time before confronting interviewers in white coats in front of mock cameras, after which they received stern math problems. Saliva samples taken at baseline and after showed sharp contrasts: those who consumed less water on a consistent basis had darker urine, worse markers of hydration, and much stronger cortisol responses.

What is surprising is that the members of the low-fluid group didn't actually perceive themselves as thirstier than others. That means that even if they didn't have apparent dehydration symptoms, their bodies were still being stressed—a hidden vulnerability many of us may be missing.

The health effects reach beyond transient nerves. Chronically elevated cortisol can slowly increase blood pressure, interfere with blood sugar control, and weaken immunity. It might even lead to premature aging and lower stress resistance later on.

Indeed, it was recently reported by the British Heart Foundation that there was a disturbing increase in cardiovascular deaths among UK working-age adults—a trend predicted partly to be caused by stress and lifestyle. If stress hormone regulation is as much affected by hydration as these results indicate, it is possible that something as mundane as water consumption could be a factor in reversing this path.

How Much Water Is Enough?

Varying slightly from country to country, public health advice recommends:

Women: about 2 liters per day

Men: about 2.5 liters per day

This includes all fluids—water, tea, coffee, milk, and water-rich foods. Still, actual needs vary based on climate, physical activity, and health status. Pregnant and breastfeeding women, for example, often require more.

The easiest way to monitor hydration? Check urine color. Pale yellow typically indicates good hydration, while darker shades mean it’s time to drink more.

How To Use Hydration as a Stress-Management Tool?

We already understand that sleep, exercise, and diet define stress resilience. Hydration now has its place on that list. Drinking more water won't eliminate the pressures of life, but it can dull the body's physiological overreaction to them.

As Dr. Daniel Kashi, a study author, put it, "Though the low-fluid group did not say they felt thirstier, low hydration was obviously linked with higher cortisol reactivity. Over time, that hyper-responsiveness could add up to poor health in the long run."

The scientists are now investigating if increased water consumption in under-hydrated persons can decrease daily stress reactions—such as traffic jams, presentations, or impending deadlines.

Chronic stress has been termed a contemporary public health crisis, spurring everything from cardiovascular disease to mental illness. Most strategies for reducing stress such as meditation, therapy, or life redesign—take considerable time, expense, or infrastructure. Hydration, in contrast, is universal and within reach.

That does not translate to water being a panacea. The research was done under laboratory conditions and only with young, healthy adults. There is a need for more research to validate whether sufficient water can help alleviate stress-related medical issues in a wide range of populations and over many decades. Nevertheless, the potential for a low-cost, daily routine to alleviate stress is worthy of consideration.

With stress seeming inevitable in today's world, giving the body every possible advantage matters. Good health is seldom the result of a single sensational intervention but of constant, daily habits. Having a water bottle handy may be one of the smallest, most practical, and most powerful first steps toward resilience.