Health Experts Urge 20-40 g Protein With Carbs to Prevent Low-Carb Flu

1 articles · Updated · The Indian Express · May 9

Carbohydrates are essential alongside protein, health experts said, warning that cutting carbs can trigger “low-carb flu” symptoms such as fatigue, headache, irritability and brain fog as the body shifts to ketones.
Dr Samrat Shah said protein-heavy diets still need glucose from carbs for fuel, and pairing protein with carbohydrates and healthy fats helps stabilize blood sugar and sustain fullness.
Luke Coutinho said dal alone is not a complete protein; it must be combined with a cereal to complete its amino acid profile, underscoring the need to build balanced meals rather than chase protein alone.
Dr Dipak Bhangale said about 0.3-0.4 g/kg of protein per meal—roughly 20-40 g for most adults—best supports muscle synthesis, ideally spread across 3-4 meals to reach about 1.6 g/kg a day.
Experts recommended minimally processed complex carbs, high-quality protein sources and even protein distribution through the day, alongside resistance exercise and recovery, instead of eliminating carbohydrates.

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