Will Cutting Carbs Help Me Lose Weight?
Is it necessary to cut carbs to lose weight? On this episode of The WERD, we’re looking at the evidence behind low-carb diets and weight loss.
These days it seems like everyone is afraid of the big bad carb, but ask a lot of people, and they couldn’t even tell you which foods have carbs!
Bread? Definitely.
Beans? Maybe?
Vegetables? Uhhhh…..
First up, let’s clear up what a carbohydrate is.
Carbs are life-sustaining molecules that provide energy for our bodies and brains.
Our brains run primarily on the carbohydrate or sugar molecule, glucose, and when there’s not enough in the diet, our body actually converts other molecules like protein and fat into glucose.
Carbohydrates and Weight Loss
Research does not support the idea that you need to cut carbs to lose weight.
Studies show that any diet will help you lose weight (at least initially) and the most important factor is a decrease in overall calories, not in a certain macronutrient profile.
That’s because any macronutrient – carbs, protein, or fat – can be converted by our bodies into fat tissue when we eat too much overall.
In fact, people who eat high-carb, plant-based diets usually weigh less on average than people eating lower-carb diets.
This is likely because plant-based diets tend to be lower in overall calories and higher in satiety-inducing components like fiber.
Fiber and Weight Loss
Satiety, or the feeling of fullness, plays a major role in our ability to manage weight. If you feel full and satisfied after a meal, you’re less likely to overeat.
Eating foods rich in fiber maximizes satiety.
One study found that participants eating a high-carb plant-based diet, with about 75% of calories coming from carbohydrates, lost about 13 pounds on average compared to those eating a standard diet – without any caloric restriction.
Therefore, we want to maximize satiety at meals.
This is done by balancing macronutrients at every meal and including a good source of protein, healthy fat, and the right kind of carbohydrates, those that are rich in fiber.
This includes whole grains, nuts, seeds, legumes, and fruits and vegetables.
Low-Carb Diets and Weight Loss
I want to add that while low-carb diets often result in rapid initial weight loss, it’s typically fat-free mass that’s lost.
This means body weight from water or lean muscle tissue versus adipose tissue.
This is because as the body depletes its glycogen stores (the storage molecule for glucose), it also releases water.
Finally, low-carb diets can actually be detrimental to long-term health.
Studies show that low-carb dieters have a higher intake of foods associated with poor health like red and processed meat and saturated fat and a lower intake of health-promoting nutrients like fiber.
This is because fiber is only found in plant foods and plants have carbs, hence, low-carb dieters often avoid them.
A low fiber diet not only jeopardizes gut health, since fiber is what fuels a healthy microbiome, but it also puts people at risk of other chronic diseases like diabetes, cancer, and cardiovascular disease.
And that’s The WERD.
Weigh-in: Have you heard that you need to cut carbs to lose weight?
Olivia Cole says:
Thanks for clearing this myth, Whitney!
I’ve also heard people saying “it’s a bad idea to eat carbs right before bedtime”. Is that also a myth? I’m already working on keeping my calories lower than what I usually eat, but want to make sure I do everything right to lose fat before my cousin’s wedding this summer.
Thanks in advance!
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Emilia says:
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William Song1 says:
Thanks for your advice. Now I am in search of tips for losing weight, as I have a problem with being overweight. I think proper nutrition will help me. Hope there are more tips. I want to lose weight. Really!
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Jenny says:
i am so shocked after watching this episode I was one of them who believed that carbs are bad and avoiding them now I have reason why still I am not loosing weight
Carol says:
I totally agree with you we need to watch out for overall calories and do workout properly
Jennifer M. Bell says:
Cutting carbs can lead to weight loss in the short term, as it can reduce calorie intake and lead to a decrease in water weight. However, it’s important to note that a diet that is too low in carbohydrates can be detrimental to overall health and may not be sustainable in the long term. Additionally, weight loss depends on many factors such as physical activity, overall calorie intake, and genetics.
Emilia says:
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Master says:
I think food contains both, it even help you to win avatar game.
framed says:
Carbohydrates, pizza tower especially simple carbs, can lead to spikes in insulin levels. By reducing carb intake, insulin levels might stabilize, potentially promoting fat loss.
amongusio says:
Weight loss ultimately comes among us down to creating a caloric deficit, which means you consume fewer calories than your body burns. Reducing carbohydrate intake can help achieve this deficit because carbs are a significant source of calories in many diets.
Megan says:
Hi Whit, what a great read! I would appreciate it if you could write an article for diabetics. I would love to lose weight and cut carbs, but sometimes, I need them (for instance, when my blood sugar drops.) Sometimes, when I see the angel number 1212 and my glucose is 2mmol/l, I need to eat sugars (carbs) no matter what.
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Mario Coulson says:
Some people may respond well to low-carb diets and experience significant weight loss, while others may not see the same results. Factors such as metabolism, genetics, horror game activity level, and overall diet composition play a role in how your body responds to carb restriction.
RaleighKozey says:
This article is super helpful! It’s great to see a balanced approach to weight loss, focusing on healthy habits rather than just restricting calories. I’m definitely going to try incorporating more veggies into my diet and see how it goes. Speaking of challenges, have you guys tried the game Slope? It’s like a digital rollercoaster – you guide a ball down these crazy, ever-changing slopes. I’m telling you, it’s more intense than trying to cut carbs and stick to a healthy eating plan!
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Gerald Ortiz says:
The truth is, it doesn’t have to be. Any diet can help you lose weight initially by reducing your overall calorie intake. Plant-based diets emphasize high-fiber foods, which often lead to long-term weight loss. They keep you full longer and support a healthy gut. So, ditch the fear of carbs and focus on balanced meals with whole grains, nuts, and vegetables. By the way, does anyone know about retro bowl? They’re a great way to de-stress after a long, productive day.
traffic rider says:
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Pokerogue says:
I have come to understand that cutting carbohydrates is not the key to weight loss, but rather, balancing nutrition, controlling calorie intake, and increasing fiber are the keys to achieving sustainable weight and health.
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