The Carbohydrate-Insulin Model of Obesity

In 2021, a paper published in The American Journal of Clinical Nutrition reignited the debate around the carbohydrate-insulin model (CIM) of obesity. The CIM challenges the traditional view that weight loss is simply about calories in versus calories out. Instead, it suggests that high-carb, processed foods spike insulin levels, which leads to increased fat storage and less fat burning.

Why This Matters for Fat Loss

The carbohydrate-insulin model suggests that certain foods—especially processed carbs—cause more insulin release, which encourages fat storage. This means that even if you're not overeating, high-carb foods could make it harder to lose fat. This research advocates for focusing on lowering carbohydrate intake, especially from processed foods, rather than simply cutting calories.

Low-carb diets, such as ketogenic or low-glycaemic diets, have shown promise in improving fat loss by stabilising insulin levels. While this model remains somewhat controversial, it offers a fresh perspective for those struggling with fat loss despite following traditional advice.

How to Implement a Low-Carb Strategy

1. Reduce Processed Carbs: Focus on whole foods like vegetables, lean proteins, and healthy fats.

2. Incorporate More Fibre: Swap refined grains for whole grains, legumes, and non-starchy vegetables.

3. Balance Macronutrients: Aim for meals that contain a balance of protein, healthy fats, and low-glycaemic carbohydrates.

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If you've been frustrated with the “calories in, calories out” approach, a lower-carb strategy could help reset your metabolism and get your fat loss moving in the right direction.

Curious about trying a low-carb approach for fat loss?

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