LOW-CARB DIET: THE MAIN SIDE EFFECTS AND HOW TO OVERCOME THEM
1- Pangs of hunger, hunger for sweets.
The low carb diet is often strict, and as we have seen it excludes carbohydrates. As a result, it is perfectly normal to be hungry for sweets on a low carb diet. In the case of both fat-free and high-fat ketogenic diets, the effect of ketosis is anorectic, meaning that it progressively reduces hunger. But this effect occurs when we are in fat-adaptation, or when the body has become accustomed to fully utilizing ketones as an energy source.
For this to happen, it can take up to two weeks.
How to solve the problem of nervous hunger if you are on a low-carb diet?
I recommend zero calorie drinks, light jellies from Jell-O that use sweeteners and have zero carbohydrates and only 10 calories. You can find them on Amazon. You can eat one or two a day.
For instance.
Jello Jell-O Jelly with a Raspberry Flavor without Sugar – 8.5 g
Jello Jell-O Cherry Jell-O Sugar Free Another trick is to use Konjac shirataki (Miracle Noodles, Zen Pasta) 2-3 times a week. You can add them to lunch or dinner, using the vegetables on the top as a condiment for these Konjac noodles. Their carbohydrates are not assimilated.
Finally, completely sugar-free candies can be used in moderation. For example the sugar-free AlpenLiebe.
Keep in mind that if you follow the maintenance plan on any low-carb diet you can then reintroduce carbohydrates and this will eliminate the problem.
2- Constipation.
In some low-carb diets, the use of wheat germ or oats is recommended to combat constipation, but often people overdo it to reduce the weight loss effects of the diet.
There are other ways to combat constipation on a low-carb diet.

• A glass of water on an empty stomach in the morning with a level teaspoon of psyllium or chia seeds. I recommend that you soak the seeds the night before in water and then drink them the next day.
• A teaspoon of Basenpulver citrates, in water in the morning. Valid only for mornings when the diet includes a breakfast.
• Herbal teas of fennel seeds, anise or lemon balm, which provide a mild laxative action.
• The use of shirataki noodles once or twice a week.
• Half a glass of water acidulated with apple cider vinegar before protein meals. Plus two glasses of
  water with a level teaspoon of baking soda in the middle of the morning and afternoon.
• A mineral salt supplement to be taken in the morning for the duration of the diet.
  This is because the low carb diet often causes electrolyte decompensation.
  So low carb constipation is the consequence of a dehydrating effect, NOT a lack of fiber as we often hear.
  Adding an extra pinch of salt in the first days of the diet allows for better body homeostasis of liquids.
  Baking soda, citrates, or a multimineral with no added sugar help a lot if you don’t want to use salt.