If you want to lose weight, is cutting carbs the answer?

Most of us will know someone who claims cutting out carbohydrates has helped them to lose weight. And they’ll be right. If you cut out carbs you will lose weight quite quickly.

But here’s the thing…it won’t be fat you will lose, it will just mainly be water (and I suspect people actually want to lose fat, rather than water weight). This is because every gram of carbohydrate comes with around three grams of water. So with less water in your body, you will weigh less. But this will even out, so the weight will come off quickly at first and then plateau. Very frustrating, especially when you are depriving yourself of carbs which, lets face it, are highly satisfying and delicious!!

Cutting out carbs is definitely not the answer the losing weight and keeping it off, and I’ll tell you why…here comes the science bit!

1. Firstly, the primary purpose of carbohydrates is to provide fuel for the body. Your body uses stored carbohydrates (or glycogen to use to technical term) to create energy during exercise so if you are only eating what you use, you will just be replenishing your glycogen stores. If your stores are full however and you eat more and more carbs, it will eventually get stored as fat. But eating a moderate amount is absolutely fine, especially if you are active.

2. All carbs are not equal. Refined carbs give healthy, whole carbs a bad name. White bread, pasta, pastries, sugars are all refined, simple carbs – they raise your blood sugar levels quickly, which can lead to a subsequent crash that can trigger hunger and cravings. Whole or complex carbs on the other hand are broken down slowly, keeping blood sugar levels stable and providing a sustained source of energy. Foods like potatoes, beans, whole grains and vegetables should be an important part of any healthy balanced diet.

3. Whole carbs also provide a variety of vitamins, minerals and fibres that our bodies need. Cutting out carbs entirely means you risk not getting all the nutrients your body needs.

So basically, whole carbs are really good for you and they won’t make you put on weight.

And actually simple carbs are ok in moderation too – just watch your portion size and think about when you eat them. I love pasta! I love bagels! I don’t cut them out from my diet entirely. I tend to eat them after I’ve done a workout.
Ah…I can feel your confusion – what about carb loading and stocking up on pasta before exercise?

Well if you are about to embark on an endurance event where you need every bit of stored glycogen possible, carb loading is a good idea. However, if you are doing a gym session, a spin class, netball match, home workout, you don’t need to load up beforehand, as you will have enough stored to see you through. And eating carbs afterwards will replenish what you have used – which is why I eat simple carbs after a workout as I know it will get shuttled straight back to my muscles, to be ready for my next workout. Plus it’s tasty – win,win!

So my summary is this:
– Eat carbs
– Enjoy eating carbs
– Eat mostly whole carbs
– Eat simple carbs in moderation and think about when you eat them

I don’t believe in giving up any foods you enjoy (allergies and medical conditions aside) – like everything, it’s a balance. If you move more, and put good food in your body you can’t go too far wrong.