Can you eat carbs and still lose weight?
Carbohydrates (carbs) have gotten a bad rap.
It’s no wonder when you think that both a donut and a banana are a carb.
While some come directly from nature, many others are unrecognisable by the body as ‘food’.
'Carbs' can be either whole food, nutrient-dense types, or the highly-processed, insulin-spiking variety.
The primary purpose of carbs is to provide fuel for the body. Sounds like you need them then - right?
The answer is 'it depends'. Under the right conditions, our bodies can also utilise fat as a source of fuel. Most of us have a significant store (in fact too much) of this fuel already on our bodies. Tightly packed into our fat cells are Triglycerides (fatty acids). They can be released into the bloodstream and used as fuel - releasing them means you are reducing your body fat stores.
“Think of fats as the reserve tank in your car. If you always keep your fuel tank full, you'll never dip into the reserves”.
Carbs are 'conditionally essential'. In other words, it depends on the conditions.
Some people thrive on a high-carb diet. If you've been living on highly processed foods or high-sugar foods, your body will be 'conditioned' to need them. If you're an athlete participating in long events, you'll likely need them. It also depends on whether you have underlying health conditions (for example if you have thyroid issues it’s really important you eat enough carbs, for diabetes you might benefit from reducing or changing the type of carb).
The real question is how metabolically flexible are you? Are you able to toggle between carbs eaten and the fats stored in your cells easily?
To know whether you need them or not, how many, and how often, you'll likely need to experiment.
The research is very clear. Eating a lower carbohydrate diet has significant benefits (underlying health conditions considered).
How many carbohydrates you incorporate into your day will then depend on your goals, your current health status, and how your body responds to them. In times of higher stress, illness, or higher levels of intense activity you might need more.
No 'diet' strategy is necessarily right for every age, and every stage. Choose how you eat wisely for optimum health and energy.
Confused about all the weight loss advice and wondering what’s right for YOU and your lifestyle?
Using research-backed diet, lifestyle and change strategies, I teach my clients how to lose weight naturally, and keep it off for good.
If you want to know how I can help you, book a free consult.
Ebbeling CB, Feldman HA, Klein GL, Wong JMW, Bielak L, Steltz SK, Luoto PK, Wolfe RR, Wong WW, Ludwig DS. Effects of a low carbohydrate diet on energy expenditure during weight loss maintenance: randomized trial. BMJ. 2018 Nov 14;363:k4583
Field AE, Camargo CA Jr, Ogino S. The merits of subtyping obesity: one size does not fit all. JAMA. 2013;310(20):2147-2148.
Sacks FM, Bray GA, Carey VJ, et al. Comparison of weight-loss diets with different compositions of fat, protein, and carbohydrates. N Engl J Med. 2009;360(9):859-873.
