Carbohydrates and weight loss

For a long time, carbohydrates have played the role of an enemy in the world of food and diet, but they are the main source of energy to the body and allow for normal physical and mental functioning, they are key for health and proper organ function.

General caloric intake is more important than specific nutrients when it comes to weight loss, losing weight is impossible without inducing a caloric deficit. Carbohydrates are key macronutrients in health and general recommendations are to consume 45 – 65% of calories through carbs, of course, this depends on a multitude of factors such as body constitution, activity levels, regulation of blood sugar levels and alike.

Many diets suggest reducing carbohydrate intake for weight loss purposes, which can have good short-term effects and other health benefits such as lowering the risk of type 2 diabetes, and metabolic syndrome, but also carries certain risks.

In the absence of carbs people will often compensate by increasing their calorie intake through the other two main macronutrient groups, protein and fats.

One hypothesis about why decreasing carbs in diet can lead to significant short-term weight loss results is that protein and fats have a filling effect, and so lead to less hunger and cravings and help induce a caloric deficit.

Another hypothesis is that diets that decrease carbs allow for better calorie expenditure. The proponents of these ideas assume that the body will, in absence of its main energy source, be quicker to start burning up stored layers of fat and protein for energy and so help lead to better weight loss results.

Deciding on specific amounts of carbohydrate intake daily depends on a multitude of factors such as age, constitution, disease history… If you are trying to lose weight or lower the harmful effects of carbohydrates, a good idea might be to start by removing the unhealthiest sources of carbs in your diet such as refined grains or added sugars.

This by itself might not have the weight loss results as would the diets focused on reducing carb intake like:

• Keto
• Atkins
• Paleo

In either case, it could be a good idea to take care of which carbs we are consuming as well as watch out for portion sizes. Quality healthy carbohydrates contain a lot of fiber, like in fruit, vegetables, legumes and whole grains.

Even though a debate exists about the mechanisms by which decreasing carb intake effects weight loss, studies suggest that short-term effects exist. If one reduces carb intake without taking care of the rest of one’s diet the results probably won’t be there and neither will the required nutritional value necessary for healthy functioning.

Reducing carbohydrate intake can pose some risks depending on the specific diet and health of the person.

Among the most common are the lack of other nutrients, “keto flue”, digestive problems, increased risk of heart diseases in some cases, less energy, headaches, muscle spasms, bad breath and alike.

If you are planning to make a change in your diet it is important to firstly make sure you are well informed and understand whether this process is safe and effective in your case, you can seek advice from a doctor or nutritionist to make sure of that. It is especially important to approach carefully in case that change is drastic and if you have previous health issues that might be affected by it.

*This text is intended for informational purposes only. If you experience any symptoms, it is recommended that you seek advice from your doctor or a qualified healthcare professional.*

*Image taken from the site: https://pixabay.com/photos/vegetables-asparagus-tomatoes-leek-1403046/*

Christiansen, S. (2024, January 10). How many carbs to eat daily for weight loss. https://www.medicalnewstoday.com/articles/320773

Can a low-carb diet help you lose weight? (n.d.). Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/low-carb-diet/art-20045831

Oh, R., Gilani, B., & Uppaluri, K. R. (2023, August 17). Low-Carbohydrate diet. StatPearls - NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK537084/