Can I eat carbs and still lose weight?

In this brief guide, we will answer  the question, “can I eat carbs and still lose weight?” We will also discuss the factors that affect how you lose weight and also address the myths about carbs and weight loss.

Can I eat carbs and still lose weight?

Yes, It is possible to lose weight while eating carbs, but it depends on the type of carbs you eat and how many carbs you consume. For example, if you eat mostly complex carbs like vegetables, fruits, and whole grains, you may be able to lose weight. 

However, if you eat mostly simple carbs like sugar and white flour, you may have a harder time losing weight. A calorie deficit is a requirement, meaning more calories needs to be burned than consumed calories 

Complex carbs tend to be more filling and have a lower calorie density than simple carbs, so they can help you create a calorie deficit.

If you are trying to lose weight, you will want to limit your carb intake to no more than 50 grams per day. This means that sugary drinks and snacks must be avoided. These changes will help you see results in a short time especially if you stick to healthy fats and vegetables.

What are carbs?

Carbohydrates are the main energy source foods compared to the other macronutrients. Carbs provide the body with energy when they are hydrolyzed to glucose which is a simple carb.

Carbohydrates can either be simple or Complex. For complex carbs, The sugar molecules are long-chained which means their digestion takes longer than that of simple carbs but they are good at providing more nutrients and fiber. 

For simple carbs, the sugar molecules are short-chained. This makes them easy to absorb into the bloodstream causing the blood sugar to spike quicker.

Complex carbohydrates are Examples are vegetables, beans, and grains while simple carbohydrates are mainly fruit juices, white sugar, and white flour.

What are the myths about Carbs and weight loss?

The biggest myth about carbs and weight loss is that you need to cut them out entirely to lose weight. This simply isn’t true. While it is true that some people may need to reduce their carb intake to lose weight. There is no evidence that carbs are inherently bad for weight loss. 

There are also myths that all carbs are equal therefore you should put a stop to all of them. This simply isn’t true either. Carbs can be bad or good which is similar to bad and good fats.

The secret is eating good carbohydrates like whole grains, vegetables, and fruits. Bad carbs, like those found in sugary drinks, white bread, and pastries, should be limited. 

Why don’t you need to cut carbs completely when trying to lose weight?

When you cut out an entire food group, you are more likely to feel deprived and give up on your weight loss goals. Moreover, your body needs carbs for energy, and cutting them out completely can lead to fatigue and low energy levels. 

Without carbs, your body will start to break down muscle for energy, which can lead to a decrease in metabolism. Finally, cutting carbs can also cause dehydration and constipation.

What other factors can influence your weight loss?

Your Basal Metabolic Rate (BMR): This is the rate at which your body burns calories when you are at rest. You lose weight faster with high BMR because calories are burned faster.

Your level of activity: You burn more calories when you are active hence faster weight loss.

Your diet: If you eat a diet that is high in calories, you will need to burn more calories than someone who eats a lower-calorie diet to lose weight.

Your body composition: If you have a higher percentage of body fat, you will have to lose more weight to reach a healthy body composition.

Your goals: If you have a specific weight loss goal in mind, you will be more likely to stick to a plan and lose weight at a faster rate.

For more details on diet plans for weight loss. Click here

Conclusion

In this brief guide, we have answered the question, “can I eat carbs and still lose weight?” We have also discussed the myths about carbs and weight loss. 

Hope you find this blog useful, in case of any questions, please let us know

Citations

https://www.healthline.com/nutrition/how-many-carbs-per-day-to-lose-weight#:~:text=It%20may%20work%20for%20people,all%20 vegetables

https://www.eatthis.com/8-ways-carb-up-lean-down/

https://www.nbcnews.com/better/health/6-myths-about-carbs-are-preventing-you-losing-weight-ncna790901

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