Carb Cuts and Weight Loss: Expert Advice Challenges Diet Trends
London – The long-held belief that drastically reducing carbohydrate intake is the key to weight loss is being challenged by nutritionists, who emphasize the importance of how and when carbs are consumed, rather than simply eliminating them. As diet culture continues to evolve, understanding the nuanced role of carbohydrates is crucial for lasting health and fitness, experts say.
For decades, low-carb diets have surged in popularity, promising rapid weight loss. However, a growing body of evidence suggests that a more balanced approach, focusing on the type of carbohydrate and aligning intake with activity levels, yields better long-term results. This shift in understanding is particularly relevant as individuals navigate a landscape saturated with conflicting dietary advice and seek effective, sustainable strategies for managing thier weight and overall wellbeing.
Nutritionist Gemma Crouse explains that the speed at which carbohydrates are digested considerably impacts their effect on the body. Refined carbohydrates, like white bread and sweets, are quickly broken down, offering a short-term energy boost but lacking sustained nutritional value. While potentially useful as a pre-workout snack, they are less effective as a primary carbohydrate source.
“You’ll feel much better for eating a balanced, high-protein meal with vegetables and some healthy fats,” Crouse says. “It’s a better investment of your ‘calorie cash’.”
Crouse advocates for prioritizing higher-fibre carbohydrates, such as brown rice and wholemeal bread, which release energy more gradually. This slower release provides a more consistent energy supply and promotes feelings of fullness, potentially aiding in weight management.
The timing of carbohydrate consumption is also key. Crouse recommends increasing carbohydrate intake on days with physical activity. “It reduces the risk of illness and injury, and supports exercise adaptation.” Conversely, on rest days or less active days, reducing carbohydrate intake - while maintaining adequate protein for muscle repair and a generous intake of fruits and vegetables for essential vitamins, fibre, and antioxidants – can help lower overall energy consumption.
