Is cutting carbs the key to fat loss?

Carbs, short for carbohydrates, have acquired a somewhat negative reputation, as many popular diets, such as Atkins, South Beach or Dukan promote eating less carbs and more protein. However, while these high-protein diets aid weight loss, cutting carbs may be detrimental for our health.

What are carbs?

Carbs are components found in food that, once consumed, turn into glucose and supply energy to the body. There are three main types of carbs: sugar, starch and fibre. Sugar is found naturally in fruit, honey, milk, as well as vegetables, but it is also manufactured to be added to food and drink. Starch is made up of several sugar units bonded together and can be found in foods such as bread, rice, potatoes, pasta etc. Starch provides a slow release of energy throughout the day. Fibre is only found in food that comes from plants; it helps keep our bowels healthy and reduce cholesterol. Some good sources of fibre are vegetables, wholegrain bread and pasta, beans and lentils.

How do carbs help us stay healthy?

Carbohydrates are important to our health. As they are the main source of energy of the body, we should aim to consume good carbs regularly as part of a balanced diet. Carbs help the body through all its activities, from breathing to training. The challenge is consuming the carbs taken in, as unused glucose can be converted to fat, for long-term storage of energy. For this reason we should all aim to maintain a healthy, active lifestyle.

Carbs are not just the fuel of the body, they also help with digestion, as starchy foods and fibre promote the movement of material through the digestive system. Also, when good carbs are consumed as replacement for sugary foods, they can actually aid in weight loss. Furthermore, by replacing fatty, sugary foods and drinks with high-fibre starchy foods, you are likely to reduce your calorie intake as well.

But why not just have protein instead?

One gram of carbohydrate has about 4 calories. One gram of protein contains around 4 calories as well. Fat, however, contains about 9 calories. One could argue that, because carbs and proteins have the same amount of calories, they can be interchangeable, so replacing carbs with protein could work in our favour, as proteins are burnt more rapidly when digested. But the way our bodies behave is a lot more complex.

As carbs are the body’s preferred source of energy, even our brains need them in order to maintain alertness and concentration. While a high-carb diet may increase your sugar levels, high-protein diets may affect your kidneys and cause calcium to be lost from your bones. Also, when training, if your carb intake is low, the body will still need to take energy from somewhere and it might just use your muscle mass. So, as always, moderation is key and both proteins and carbs should be consumed as part of a balanced diet.

So, is cutting carbs the key to fat loss?

Yes, if you are cutting carbs that are sugars. However, starches and fibre can actually aid in weight loss and should be consumed, as they have a slow release of energy, meaning that, once taken in, you won’t feel hungry quickly after eating. Also, for durable, long lasting results, you should consume carbs, including sugary ones from time to time, so you can reward yourself after certain milestones – but always compensate by training so they don’t turn into fat storage. At the end of the day, losing weight should be an enjoyable process, where you feel better and closer to your goal every day.