Can You Eat Carbohydrates and Still Lose Weight?

It is widely believed that in order to lose weight, you need to consume a low-carb diet. However, studies have shown that this is not the case.

By HourlyTraining

Published September 15, 2020.

It is widely believed that in order to lose weight, you need to consume a low-carb diet. However, studies have shown that this is not the case.

A research review performed in 2017 gathered the findings of 32 highly controlled nutrition studies. It was found that there was no significant difference in weight loss between a high-carb and low-carb diet, in which calorie and protein intake remained consistent.

Often times, when following a low-carb diet, people attribute their weight loss to the fact that they have limited their carbohydrate intake as they believe that carbohydrates can cause fat gain. However, this weight loss is typically a result of the fact that an entire food group has been eliminated, thereby reducing the total number of calories consumed each day and creating a calorie deficit. The most effective weight-loss method is to consume fewer calories than are expended each day, thereby creating a calorie deficit.

When eliminating carbohydrates from one's diet, food items containing a host of vitamins, minerals, micronutrients and fiber are removed, which can often result in micronutrient deficiencies.

For active individuals, the benefits of consuming carbohydrates far outweigh the downfalls. Studies have indicated that increased carbohydrate intake may improve training performance, as carbohydrates are stored within the body in the form of glycogen, which is the body's main source of fuel during high-intensity training.

In conclusion, it is definitely possible to lose weight while still consuming carbohydrates. During a weight loss phase, it is encouraged that you eat a well-balanced diet, including foods from every food group, in order to remain healthy. The key to sustainable weight loss is to consume a well-balanced, calorie-controlled diet, rather than to eliminated food groups entirely.