The relationship between carbohydrates and weight loss is complex

Carbohydrates are one of the most important nutrient groups, and many people tend to underestimate them, especially those who are looking for rapid weight loss. On the internet and in the world of various diets, we often come across advice suggesting that we should eliminate carbohydrates completely from our diet in order to lose weight faster. But is it really necessary to completely eliminate carbohydrates, or are there smart methods that can help us achieve the desired result without negatively impacting our body?

Why Are Carbohydrates Important?

Carbohydrates are our primary source of energy. The carbohydrates in food—mainly in the form of starches and simple sugars—are converted into glucose in our bodies, which the cells then turn into energy. The brain, muscles, and other vital organ systems depend closely on carbohydrates. If we remove them from our diet, we risk becoming fatigued not only during exercise but also in our daily activities, which could even lead to a dramatic drop in our mood.

What Happens if We Eliminate Carbohydrates?

Eliminating carbohydrates from the diet can lead to rapid weight loss, but this method is not sustainable in the long term. By cutting carbohydrates, we may reduce calorie intake, as carbohydrates are relatively high in calories, but our body quickly adapts to these changes and soon returns to normal function.

Additionally, the long-term effects of completely eliminating carbohydrates can result in nutrient deficiencies, as carbohydrates not only provide energy but also contain essential vitamins and minerals. The biggest problem is that when we cut carbohydrates from our diet, we are not only removing the necessary nutrients but also depriving our body of the fuel it needs for daily activities and exercise.

Why Do We Regain Weight?

While it is true that eliminating carbohydrates can help with weight loss, most people who follow such a diet soon regain the lost weight once they reintroduce carbohydrates into their diet. This happens because carbohydrates help the body retain water. When we eliminate them, our body loses a significant amount of water, resulting in rapid weight loss, but this weight loss comes from water, not fat. So, when we start eating carbohydrates again, our body retains the water, and the weight comes back.

Furthermore, excessive calorie deficit (i.e., consuming too few calories) can slow down metabolism, causing the body to start storing fat to adapt to the reduced food intake. This makes weight loss harder in the long term, and instead of reducing body fat, the body ends up storing more fat.

How Can We Lose Weight Sustainably?

The key to sustainable weight loss is establishing healthy eating habits. This means that we don’t need to radically eliminate any one nutrient from our diet but should aim for the right balance. Carbohydrates can be part of a balanced diet if we ensure they come from the right sources.

Types of Carbohydrates

Not all carbohydrates are the same, and it’s important to distinguish between different types of carbohydrates. We can differentiate between two main groups: simple and complex carbohydrates.

• Simple Carbohydrates: These are quickly digested and absorbed, causing a rapid rise in blood sugar. Examples include refined sugars and processed foods. While we can enjoy them occasionally, it’s important to consume them in moderation.
• Complex Carbohydrates: Whole grains, vegetables, fruits, and legumes are all sources of complex carbohydrates, which are digested more slowly and raise blood sugar gradually. These carbohydrates are rich in fiber, vitamins, and minerals, contributing to a feeling of fullness, which can aid in weight loss.

How to Incorporate Carbohydrates into Our Diet?

One of the best solutions is to prioritize healthy, nutritious carbohydrates and avoid refined, processed carbohydrates. During our meals, we should choose:

• Whole grains (e.g., brown rice, quinoa, oats)
• Fresh vegetables and fruits
• Legumes (e.g., beans, lentils)
• Raw, unprocessed sources like sweet potatoes or yams.

Additionally, it’s important to moderate the amount of carbohydrates we consume and ensure our meals are balanced, containing appropriate amounts of protein and fat, to prevent sudden fluctuations in blood sugar levels.

The Bottom Line: Healthy Eating and Moderation

Carbohydrates are not our enemies. We don’t need to completely eliminate them from our diet if we want to lose weight. The key is moderation and a balanced diet. By choosing healthy carbohydrate sources and being mindful of our portions, we can help with weight loss without compromising our body’s function. The goal is sustainability, not seeking quick fixes, as a healthy lifestyle and gradual changes yield the best long-term results.