Lose weight and have your carbs too
Believe it or not, nothing terrible has ever happened to someone eating bread in the evening. Similarly, just like any other food or food group, too much of a good thing can and likely will lead to weight gain.
And so, as I scroll and navigate my way through pages upon pages of unqualified influencers sprucing their newest dietary misinformation, I couldn’t help but wonder, why did the common misconception that we had to specifically eliminate carbs to lose weight make its way to the forefront of the dieting hype?
Not all carbs are created equally.
Carbohydrates are 1 of only 3 macronutrients (along with fat and protein) that make up the sole foundations of our daily diets. Basically, when we consume carbohydrates in foods and beverages, they are broken down into glucose molecules which our body then uses as a source of energy. However, as well as being our bodies’ preferred source of fuel, carbohydrates can help us feel fulfilled, energised and let’s face it, they also taste delicious. Which is why they are enjoyed in many different forms and by so many people.
Carbohydrates are not evil, but in the same breath, they are not all created equally. One of the main explanatory reasons as to why society has developed so much distrust towards carbs is that we often associate them with sugary, ultra-processed and ‘white’ foods.
Unfortunately, this means that people tend to disregard other whole food sources of carbohydrates, which can be found in an array of other healthful foods including whole grains, cereals, fruits, vegetables, dairy products and legumes, all of which should be included as part of a balanced and everyday diet.
Adding another layer of complexity into the mix, when we regularly restrict, avoid or limit all carbohydrate-rich foods we deprive our bodies of essential vitamins, minerals and dietary fibre. All of which has been evidently linked to maintaining a lower body mass index (BMI) and developing better indicators of general health and well–being (1).
Do I need to avoid carbs to lose weight?
With so much conflicting dietary information and factual inaccuracies out there, it’s understandable that people are often confused as to what actually constitutes a healthy diet for successful, sustainable weight loss. However, to answer the age–old question: “Do I need to avoid carbs to lose weight?”, the short answer is: No. I know, cue mass hysteria. But hear me out first.
Clinical studies endeavouring to better understand how nutrition can impact health have highlighted that in fact, there is no significant difference between a low-carb diet and a high-carb diet when it comes to weight loss, so long as both diets are equally restricted in energy (calories/kilojoules) (2, 3).
As an example, authors of the CSIRO low-carb diet guide investigated two subgroups of overweight and obese adults randomly assigned to either a low-carb diet of which 14% (<50g/day) of total daily energy came from carbohydrates and a high-carb diet made up of 53% (205g) carbohydrates. Participants were monitored over 52 weeks and equally, both diets achieved substantial weight loss and other indicators of health outcomes (2). Similar findings from other studies have also concluded that a healthy low–carbohydrate diet for weight loss is not superior to any other dietary approach (3).
What are the key principles of weight loss?
If your number one goal is to achieve weight loss, it is crucial to consider the basic principles and underpinning science related to having an appropriate energy balance to complement your objective. Basically, the secret to losing weight comes down to the balance between energy in (food consumed) and the energy out (physical activity, exercise and metabolic processes), no matter what the macronutrient composition may be. Prolonged adherence to moving more through exercise, eating less energy-dense foods and consequently creating a long-term energy deficit will help support weight loss and more specifically, the loss of unwanted body fat.
However, to lose weight sustainably over time we must approach these efforts with long-term intentions. Remember, weight loss is more about consistency than perfection and that consistently completing 80% of your plan will create more positive results than never completing your “perfect” plan.
So how can I include carbohydrates into my diet while trying to lose weight?
It’s time to flip the misconception that a low or no-carb approach is indeed the superior diet to shed more kilos. A diet for weight loss does not have to focus on taking away but simply just including more high quality, nutritious carbohydrates.
When it comes to including carbs as part of a diet specifically targeted for weight loss it is important to distinguish between quality; complex carbohydrates versus refined carbohydrates, as both differ greatly in their nutritional value.
As an example, a medium sized banana and a small glass of coke may be similar in their carbohydrate content, but we all know what would be considered as the more nutritional option. Look for carbohydrate sources mostly in their whole food form, meaning they will be much richer in dietary fibre and naturally lower in calories.
Subsequent to quality, we need to be mindful of our carbohydrate portion sizes as they too are a crucial consideration for any diet. Similar to any other food, whether it is classified as low carb or high carb, consuming said food in excess will likely lead to weight gain as a result. So yes, whether it be potato chips higher in carbohydrates or mixed nuts lower in their carb content be aware of what constitutes a serving size for each particular food item or similarly, if including carbohydrates as part of a main meal ensure that it follows the basic guide to plate portioning.
A smart and individualised approach to nutritional management is essential for weight loss as there is no one-size-fits-all approach for everyone. If your goal is to lose weight, have your carbs and eat them too, then contact our team of accredited practising dietitians (APDs) for support.
References:
- Reynolds A, Mann J, Cummings J, et al. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. The Lancet 2019; 393(10170):434-445.
- Tay J, Luscombe-Marsh ND, Thompson CH. et al. Comparison of low- and high-carbohydrate diets for type 2 diabetes: a randomized trial. American Journal of Clinical Nutrition. 2015; 102:780-90.
- Gardner CD, Trepanowski JF, Del Gobbo LC, et al. Effect of Low-Fat vs Low-Carbohydrate Diet on 12-Month Weight Loss in Overweight Adults and the Association With Genotype Pattern or Insulin Secretion: The DIETFITS Randomized Clinical Trial. JAMA. 2018; 319(7):667–679.
