This might be the most important message you’ll read this week.
Please take a moment to digest it, share it, and reach out if you have any questions.
Recently, I’ve worked with several individuals who have developed an intense fear of carbohydrates, believing that cutting out these foods is the key to losing weight. Unfortunately, this approach is all too common.
In their pursuit of weight loss, they’ve ended up sleep-deprived, irritable, low on energy, and struggling with digestive issues.
Let me be clear: Carbohydrates are essential for optimal functioning and sustainable fat loss.
The Atkins diet, often touted as the "pioneer" of low-carb diets, is frequently cited as a solution to obesity. But let’s take a moment to consider: If the Atkins diet truly held the answer, why did its founder, Dr. Atkins, pass away weighing 120kg? Meanwhile, the diet industry continues to generate millions of pounds each year, repackaging the same low-carb concepts under new names—keto, for example—only to leave people trapped in a cycle of weight loss followed by inevitable weight gain.
One common argument against carbohydrates centres on insulin. The theory suggests that insulin stimulation directly leads to weight gain. To test this, we can compare the rates of weight loss between individuals following high-carb diets versus those on low-carb diets, with protein and fat intake held constant.
If the theory were correct, those on low-carb diets would consistently lose more weight due to reduced insulin stimulation, right?
Wrong.
Numerous controlled feeding studies have examined this claim. These studies, where participants live in a controlled environment with every aspect of their food intake and movement carefully monitored, have consistently shown that low-carb diets do not lead to greater fat loss.
A comprehensive 2017 review of 32 controlled feeding studies provided conclusive evidence:
“When calories and protein are controlled, there is no advantage in energy expenditure or weight loss from following a low-carb diet over a high-carb diet.”
The Takeaway:
Stop fearing carbohydrates.
Enjoy your pasta—just be mindful of portion sizes, and you’ll be on the right track to achieving your weight loss goals.
As a Registered Nutritionist, I’m here to help you navigate these dietary myths and provide you with evidence-based guidance. If you’re ready to stop fearing food and start nourishing your body properly, get in touch. Let’s work together to create a sustainable plan that works for you.
