top of page

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.


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?


Hit me up. I'm a nutritionist, it's what I'm qualified to do!




  • Carbohydrate insulin model of obesity

  • Low-carb diet for fat loss

  • Processed carbs and weight gain

  • Insulin and fat storage

  • Carbs and fat burning

The Nutritionist UK

Please don't hesitate to get in touch if you have any questions or would like to know more about how I can help you to improve your nutrition and wellbeing.

  • Facebook
Image by Olga Drach
Paul Evans Registered Nutritionist

Enter your details to receive FREE Nutrition Resources that are used with my clients every single day to GUARANTEE you results...

bottom of page