Processed foodcarbohydratesWhite bread, white rice, potato products and sugar can increase insulin levels in the body and lead to weight gain. NutritionistDavid Louisfrom Harvard T.H. Chan School of Public Health says eating fewer of these unhealthy carbohydrates — more than cutting calories — can help maintain weight loss in the long term.
In an interview on January 4, 2019 in the radio program "Science Friday" Ludwig, professorDepartment of Nutrition, a recently discussed oneinspectionhe was a co-author who found that among nearly 200 obese patients, those who eliminated carbohydrates from their diet and replaced them withfedincreased their metabolism and were able to burn more calories daily compared to people who followed a high-carb, low-fat diet.
“The standard approach to weight management views all calories as the same,” Ludwig said. "Just eat less and exercise more. We've heard it a thousand times. Our research shows that focusing on food quality instead of calories may [promote] slower exercise, but it will keep you at the same level in the long run."
Ludwig recommended replacing processed carbohydrates with whole fruits and minimally processed grains "like grandparents ate." He added that it's okay to eat healthy fats. “Fat makes food tasty and it slows digestion and doesn't increase insulin, so in my opinion fat should be encouraged and not feared in a weight loss plan,” he said.
Listen to the "Science Friday" interview:Are all calories created (and burned) equal?
Learn more
For overweight adults, cutting out carbohydrates can boost metabolism(News from Harvard Chan School)
Healthy fats help curb cravings for unhealthy carbohydrates(News from Harvard Chan School)
Carbohydrates(The source of nutrition)
FAQs
Weight loss
Most people can lose weight if they limit calories and boost their physical activity. To lose 1 to 1.5 pounds (0.5 to 0.7 kilograms) a week, you need to eat 500 to 750 fewer calories each day. Low-carb diets, especially very low-carb diets, may lead to greater short-term weight loss than do low-fat diets.
Why a low carbohydrate diet is not an effective option for long-term weight loss? ›
While weight loss may be achievable on a low-carb diet, research has shown that the initial weight loss is at least partly due to loss of water weight. Fat loss does tend to happen with diet adherence, but after adherence wanes, the effect is similar to other diets after one year. And adherence is known to wane.
Is it better to cut carbs or calories? ›
Depending on your weight and other heart-related risks, eating far fewer carbs may be a smart strategy, according to a new model of the underlying cause of obesity. Anyone who's tried to lose weight by cutting calories knows that this approach can work, but it's very hard to sustain and then maintain any weight loss.
Is Keeping carbs Low The Absolute Key to weight loss? ›
Since carbs turn to sugar in the body, eating fewer carbs can reduce sugar cravings and helps with weight loss," says Bjork. But simply cutting carbs does not guarantee you'll lose weight.
Does cutting out carbs reduce belly fat? ›
Reducing your carb intake can be very beneficial for losing fat, including abdominal fat. In fact, low carb diets may cause belly fat loss in people with overweight, those at risk for type 2 diabetes, and people with polycystic ovary syndrome (PCOS) ( 31 , 32 , 33 ). You don't have to follow a strict low carb diet.
What are the symptoms of carbohydrate withdrawal? ›
Symptoms of carbohydrate withdrawal or keto induction are constipation, headache, halitosis, muscle cramps, bloating, diarrhea, general weakness, and rash [30,31].
What happens when you cut carbs for 2 weeks? ›
You'll Lose Water Weight
Glycogen helps your body retain water. You may also lose some salt along with the carbs you cut out. When you start to eat carbs again, the water weight comes right back. It takes 2 to 3 weeks for ketosis to rev up and start to burn fat.
Can I eat high carbs and still lose weight? ›
The Bottom Line. Carbs are not the enemy when you're trying to lose weight. While no one is suggesting regularly noshing on potato chips or cookies, including carbs like pasta, whole-grain bread and fruit can be a beneficial addition to your weight-loss plan—along with adding vital nutrients to your body.
Should I burn calories or carbs? ›
Ultimately, figuring out whether you're burning carbs or fat for energy isn't essential for weight loss -- what matters is burning more calories than you eat. Each pound of fat stores roughly 3,500 calories, so you'll need to burn an extra 500 calories a day, on average, to shed a pound per week.
What is the 30 30 30 rule for weight loss? ›
The 30-30-30 rule involves eating 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of low-intensity, steady state cardiovascular exercise. Beyond these steps, the 30-30-30 method doesn't require any changes to other meals or behaviors, restrictions or counting calories.
Conversely, when you don't eat enough carbohydrate, muscle glycogen is depleted and a catabolic (breaking-down) hormonal environment is created, which means more protein breakdown and less protein synthesis. This means slower muscle growth — or even muscle loss.
What happens if I eat no carbs for a month? ›
Low energy: Carbs are your body's primary source of energy. Therefore, a no-carb diet may lead to low energy and fatigue. Insufficient nutrients: A no-carb diet may not provide enough vitamins and minerals, such as potassium, B vitamins, and vitamin C, which are abundant in fruits, vegetables, and other plant foods.
Is cutting out carbs good for you? ›
A no-carb diet eliminates almost all carbs and encourages high intakes of fat and protein. It may boost weight loss, heart health, and blood sugar control. Yet, it's unnecessary to cut all carbs to experience these benefits. Plus, this diet may reduce energy levels and increase your risk of nutrient deficiencies.
How much weight can you lose in a month with no carbs? ›
How Much Weight Can You Lose in a Month on Keto? Individuals on a keto diet can lose an average of 10-12 pounds in their first month if they stay consistent with the diet and maintain a calorie deficit. However, weight loss can vary depending on starting weight, age, and activity level.
How long does it take to see results from a low-carb diet? ›
Within one to two weeks of starting the diet, users usually see the biggest weight loss. Why does this happen? First, when insulin drops, the kidneys remove extra sodium from the body. Second, when someone restricts their carb intake, glycogen — the stuff that keeps extra water in the organs — also goes down.
