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Carbohydrates are one of the main macronutrient groups that your body needs to consume regularly in order to have enough energy to go about your day and feel good. However, over the years carbohydrates have gotten a bad rap as being a primary cause of weight gain and have been demonized to the point where many people will remove carbs from their diets in hopes of achieving a flatter stomach or a lower number on the scale.
While some carbs are certainly higher in calories than other foods, this does not necessarily indicate that they’re to blame for weight gain, and in fact, cutting them out of your diet entirely could have more of a negative effect on your body than actually eating them. The reality is, when it comes to carbs it’s all about the type of carbohydrate you’re eating that has any real bearing on your health.
Carbs are an essential source of energy for the body, and contrary to popular belief they are not a gateway to accidental weight gain. “The reason why folks see weight loss quickly after taking out carbs from their diet is because for every one gram of carbohydrate stored in the muscle, 3 grams of water are stored with it,” explains Zoë Schroeder, MS, RDN, CSCS.
“So taking away carbs actually causes water weight loss, not fat loss,” she adds. It is true that highly processed carbs may be more likely to cause weight gain as they are unable to keep you full for longer, but this is not a blanket statement that can cover all forms of carbs.
Vegetables, fruits, and whole grains are all integral parts of any healthy diet and all incidentally fall under the category of carbs. Therefore, if you were to cut all carbs out of your diet, your body would be severely lacking in fiber and a whole host of vitamins and minerals which are essential for healthy development.
“For weight loss, choose high quality unprocessed complex carbs (whole grains, veggies and fruit) to get the most bang for your buck,” suggests Schoeder. Eating more natural carbs will also function to give your body more energy too, making it easier to work harder in your workouts, therefore allowing for a larger calorie deficit to form without cutting back on foods.
In fact, seeing as carbs are a vital source of energy for the body, you may feel weak and lethargic when cutting down on carbs and while the number on the scale may change, this is likely an unsustainable approach to weight loss. “Our brains need at least 130 grams of carbs each day to function properly. If you don’t eat enough carbs throughout the day, our brain communicates that. You might find yourself thinking about them later in the day,” warns registered dietitian Bridget Isaacs.
“Often when you restrict carbs all day long, it’s likely you may eat them in excess at night,” she adds. While cutting out carbs may be intended to “save calories,” it’s important to listen to your body and fuel it with the food it needs. Unfortunately eliminating carbs can actually lead to bingeing or a lack of control around eating later in the day, making it much more difficult to maintain a calorie deficit than if you simply opted for a nutritionally dense carb like whole grain bread or cooked veggies in favor of cutting them out altogether.
The long and short is that carbohydrates are not ultimately the cause of weight gain--it actually takes consuming 3,500 more calories than you burned in order to gain one pound, and it’s unlikely that having two slices of bread with your eggs each morning or whole grain pasta with dinner will create this disparity. Framing any food as the enemy and removing it from your diet entirely will most likely only make you crave it more, and the goal in achieving healthy weight loss is creating a sustainable approach to eating that you can follow for years to come without feeling like you’re depriving yourself of your favorite foods.
Of course there are some carbs such as white bread, sweets, and heavily processed chips and snacks which can make it more difficult to maintain a calorie deficit and may increase your risk of weight gain, but keeping these foods to a minimum in your daily diet is all it takes to enjoy them in moderation without feeling like you can never enjoy your favorite foods without gaining weight. Carbs are an essential addition to your diet, even as you aim to lose weight, and so long as you’re making smart choices you shouldn’t stress about including this macronutrient in your eating plan.
