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A key component in achieving healthy weight loss is solidifying a sustainable deficit which sees you consuming less calories each day than you’ve burned. However, this can often be misconstrued as requiring you to cut certain foods out of your diet which are often higher in calories, achieving the deficit in that way.
Realistically your body requires a range of macro and micronutrients to survive, and eliminating certain food groups may actually make it more difficult in the long run to lose weight. If you’ve recently made a dramatic change to your diet, eliminating swaths of food in hope of reaching your weight loss goals but have remained unsuccessful, there’s one food group experts agree should be a mainstay in your eating plan in order to see the results you’re looking for.
Carbohydrates are often villainized as a group which may be causing weight gain as foods which fall within this category are typically higher in calories. However, contrary to popular belief, carbs are actually essential to achieving healthy weight loss, and when removed from your diet can slow your progress and even cause discomfort in your body.
While diets such as keto have risen in popularity in recent years, touting weight loss via a low carb, high fat diet, this can actually be detrimental to your health in the long run. Although cutting out carbs may initially help you experience short-term weight loss, at the end of the day this macronutrient is the primary source of fuel for the body, and can lead to a depletion of energy and exhaustion when removed permanently.
“Carbohydrates are important to weight loss not only because the body uses them for fuel, but because the right carbs improve weight loss efforts,” explains registered dietitian Trista Best. “Complex carbohydrates from whole food and whole grain sources will provide the consumer with fiber, which will improve satiety and reduce overeating. They also replace simple carbs which are used rapidly by the body or stored as fat quickly.”
Not only this, but carbs provide the body with glycogen which functions as energy. Removing this nutrient from your diet will cut out a major energy source, and when you eventually reintroduce carbs into your eating plan again you will likely gain back any weight you may have lost as your body attempts to protect itself from starvation down the line.
Exercise is another key component to achieving healthy weight loss, and therefore you must be eating carbs in order to have the proper fuel to work your hardest in the gym. Without adequate fuel, your fat burning capabilities will be drastically reduced and it will be more difficult to exert maximum energy during your workout if you have not been eating enough carbs. “If you are fully fueled and able to perform your best, you are at a lower risk of injury (which, if you are injured, that definitely won't help you lose weight), you are also able to push yourself harder so you can burn more fat and build more muscle,” explains Zoë Schroeder, MS, RDN, CSCS.
Preserving your body from injury is essential for achieving max performance while working out which will allow you to create a calorie deficit without dramatically reducing your food intake. Calorie deficits can be achieved through increasing activity alone, so consider integrating exercise into your routine before removing major food groups.
All that being said, not all carbs are valuable sources of energy for securing healthy weight loss, and some are better kept to a minimum in your diet. “Carbs that make you gain weight are processed and refined carbs, basically any carbs that have the fiber removed. This would be white bread, white pasta, white rice, pastries, cookies, candy, fruit juice, soda, etc. These do not help you feel full and just provide empty calories,” explains Ana Reisdorf, MS, RD for Wellness Verge. “The best carbs for weight loss are those high in fiber. These are vegetables, fruits, and whole grains. Look for at least 3g of fiber per serving.”
Although delicious, carbs that have been stripped of fiber fail to satiate you after eating and you may find yourself more prone to snacking throughout the day to fill the void that these foods left. Instead, whole, natural carbs are going to be your best bet for weight loss as they are nutrient dense with vitamins and minerals to fuel your body.
Although a calorie deficit is a necessary factor for losing weight, this does not have to come at a detriment to your diet. If you have to deprive yourself or eliminate major food groups from your eating plan in order to reach your goals, you’re not likely approaching it in a healthy way and would be better served making small adjustments to your lifestyle so you can still enjoy your favorite foods in moderation.
Weight loss may feel insurmountable, but carbs are an essential part of your diet for a well-nourished life, even as you work to lose extra pounds. At the end of the day, eating whole grains, veggies and fruits is going to be the fastest way to see lasting results--not deprivation.
