Eat Carbs AND Lose Weight

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Carbs! Everybody’s favorite comfort food, amirite? We love them, and we often think we wouldn’t be able to survive without them. Don’t take away our pasta, our bread, and ESPECIALLY not the tortillas. Tacos are life. While there are some strategic reasons as to why you might want to limit carbs, it's important to understand what the heck they are and why they are, indeed, good for us.

Defining What Carbs Are

First things first, what are carbohydrates? Simply put, they are one of the three macronutrients our bodies need to function properly (the other two being protein and fat). Macronutrients are fairly large biochemical compounds that our bodies digest and use to create energy. Some might argue that alcohol is a fourth macro, but we’ll save that debate for a later time. Speaking of energy, carbs are our body's main source of energy, so without them, we would feel like we’re running on empty.

Not all carbs are created equal, and for brevity's sake, I’ll keep the science to a minimum. There are two main types of carbs: simple and complex. Simple carbs are made up of one - two sugar molecules, which are digested quickly by the body and can cause a rapid spike in blood sugar levels. Complex carbs, on the other hand, are made up of long chains of sugar molecules and take longer for the body to digest, leading to a slower and steadier release of energy without causing that wild spike in blood sugar. Now something to keep in mind when I say sugar. Sugar is a type of molecule that almost all energy is derived from in some way. There are different forms of it and there are a lot of complex processes that happen to get proteins and fats to that point, but just know that it's the source of energy. Additionally, there are different reactions simple vs. complex carbs undergo within our bodies, and as with anything, too much of a good thing is often negative. Because of that, carbs are often demonized and touted as the thing to cut for weight loss, but did you know they are actually important for weight loss?

Why Carbs are Important for Weight Loss

That goes against conventional wisdom, so how can this be? Why are carbs important for weight loss? Simply put, carbs are our body's primary source of energy. When we don't get enough carbs, our body can go into a state of ketosis, where it starts to break down fat for energy instead. Anyone familiar with the keto diet knows all about ketosis and this energy shift. While this might sound great in theory for weight loss, the truth is that it can be difficult to sustain (particularly in mindset/mental well-being) and can lead to a lack of energy, brain fog, and other negative side effects, causing movement to slow down, any planned exercise to suffer in volume and effort, and a decrease in movement means a decrease in calorie burn.

A side note on the keto diet; it has its time and place, particularly for treating specific conditions. It is also really effective as a weight loss diet for the reasons previously stated. It’s not something that can typically be sustained for a long time, and if you are thinking of trying it, imagine what your life would be like with very minimal carbs. How will you plan around going out to eat with friends or family? What about surprise work events? What about a girls/boys night? Are you ready to give up being able to have a beer, a sandwich, or even a banana? How ready are you to strategically plan out all your meals, both at home and when you go out to eat? What about exercise? Are you a fitness person who enjoys lifting weights? Are you ready to switch to low volume weightlifting sessions? Are you prepared to go through the initial week of “keto flu”? Are you mentally tough enough to accept the few days it would take you to get back into ketosis after a cheat meal? Is it effective? Yes. Can it be done? Absolutely, and often successfully. But you can see how difficult it can be in terms of mindset, time, and, in some cases, relationships. 

Ok, back on topic. In addition to providing energy, carbs also play a crucial role in muscle growth and recovery after exercise. This is incredibly important for fat loss because muscle is highly metabolically active. If you want fat loss but you want to eat carbs, then you want muscle growth, and if you want muscle growth, you need to eat protein and carbs. When we exercise, our muscles use a form of stored carbs called glycogen for energy. If we don't replenish these stores after a workout, our muscles won't have the energy they need to grow and recover. This is why it's important to consume carbs after a workout, especially complex carb varieties.

Better Carbs for a Better Time

Now that we understand what carbs are and why they are important, let's talk about what types of carbs you should consume for weight loss. While it's true that not all carbs are created equal, it's important to remember that all carbs can fit into a healthy diet. Instead of cutting out all carbs, focus on consuming more complex carbs and limiting your intake of simple carbs, especially those that are high in added sugars.

Some examples of complex carbs include:

• Whole grains, like brown rice, quinoa, lentils, and oats

• Whole wheat pastas and breads

• Sprouted grain breads (may be easier to digest)

• Beans, like black, kidney, pinto, etc. (bonus if you like bean/lentil pastas)

• Chickpeas

• Fruits, like berries, apples, and bananas

• Vegetables, like sweet potatoes, broccoli, green peas, and carrots

When it comes to simple carbs, try to limit your intake of:

• Sugary drinks, like soda, energy, syrup/creamer loaded coffees, fruit juice and sports drinks

• Candy and sweets

• Baked goods, like bagels, muffins, 

• White bread and white pastas

• Pretzels and chips

• Sugary cereals

Keep in mind that everyone's body is different. It's important to find the right balance of carbs that works for you and your body. Some people may do better with a higher carb intake, depending on their age, activity level, and genetic predisposition, while others may do better with a lower carb intake. The key is to experiment and see what feels best for you and your body.

In addition to consuming the right types of carbs, it's also important to pay attention to your overall calorie intake. While carbs are an important part of a healthy diet, consuming too many calories (from any source) can lead to weight gain. One example is that carbs are super satisfying, and it's really easy for us to take 2 or 3 servings of them while blankly thinking it's just one serving. In its most basic form, to lose weight you need to create a calorie deficit, which means consuming fewer calories than you burn,achieved (not surprisingly) by a combination of diet and exercise.

Let's see how this plays out. We love Annie’s White Cheddar Mac n’ Cheese. It's 280 calories per serving, and we’re adults, so we eat the whole box for lunch. That box has 2.5 servings, so 700 calories (and 141g of carbs) in total. We like to make it rich and creamy according to the box instructions, so we add the 2 tbsp butter and 1 tbsp milk. We’re now sitting at 920 calories (roughly). In reality, eating a bowl of mac n’ cheese doesn’t overly stuff the average person, and feels like a normal sized meal. Now, if someone had similar calories for all 3 meals, they'd consume 2760 calories. Oh, and someone brought brownies to work, and we had two, so there’s another 400 calories. Plus, what about any calorie-containing drinks? Coffee with creamer or syrup, sodas, sports drinks, sweet teas, etc. That day is sitting at 3160 calories, not including any drinks. I’ll use myself for context. I need about 1900 calories a day to maintain my body weight if I don't exercise. That mac n’ cheese meal is half my daily calories. If I wanted to lose 1 lbs per week, I would need to eat about 1400 calories, so that mac n’ cheese is ⅔ of my daily calories, in one meal. THAT'S why serving sizes matter, and why ignoring those details leads to a slippery slope in weight loss.

To recap: carbs are an essential macronutrient that our bodies need for energy, muscle growth, and recovery. While not all carbs are created equal, all carbs can fit into a healthy diet. Focus on consuming more complex carbs and cut back on your intake of simple carbs, especially high sugar items. Remember to pay attention to your overall calorie intake and nutrient timing, as these factors can also play a role in weight loss success.

Most importantly, listen to your body and find the right balance of carbs that works for you. Don't deprive yourself of the foods you love; instead, find healthier ways to incorporate them into your diet. With a balanced approach and a little experimentation, you can achieve your weight loss goals while still enjoying all the delicious carbs life has to offer.

If you need further help with balancing your macros, I am a certified nutrition coach with a specialization in dietary strategies (including macros). I’ve helped people reframe their focus on “diet culture” and how to achieve their goals around stress and weight loss. I offer free consultation calls to answer any questions you have, and to see if coaching is even the right fit for you. If you’re not quite ready for that, I offer some free guides here and a private Facebook community for anyone looking for health and wellness conversations. Join here!