Is it true that cutting out carbohydrates helps you lose weight? | Diet and dieting

TIt’s a bit of a gray area, says Bethan Cross, a performance nutritionist at Loughborough University. She does not advise the athletes she works with to completely stop eating carbohydrates, such as bread, cereals, potatoes and sweets. “However, reducing carbohydrate intake could be beneficial for weight loss if we can moderate overall energy intake,” she says.

Weight loss comes down to energy balance: consuming fewer calories than we burn. There are many ways to achieve this: exercise more, eat less, or choose lower-calorie foods. Cutting back on some carbohydrates could be one way to create this deficit, she says. Not because carbohydrates are uniquely “fattening,” but because other macronutrients like fiber, protein, and fat tend to be more satiating. “If we spend more of our calorie budget on these foods, we feel full longer,” says Cross.

This is especially the case when it comes to refined carbohydrates, such as white bread and sweets, which are quickly digested. They can be useful as a pre-workout snack, but are less useful as a source of essential carbohydrates. Instead, Cross recommends high-fiber varieties at mealtimes, such as brown rice and whole-grain bread, which release energy more slowly.

“You’ll feel much better eating a balanced, protein-rich meal with vegetables and some healthy fats,” she says. “It’s a much better investment for your calorie money.”

Cross recommends eating more carbohydrates on days you exercise: “It reduces the risk of disease and injury, and supports adaptation to exercise.” On rest days or less active days, reducing carbohydrates can help reduce your overall energy intake, as long as you still include protein for muscle repair, plus plenty of fruits and vegetables for vitamins, fiber and antioxidants.