Do you need to cut carbs to lose weight?
The short answer is NO. Although cutting carbohydrates (sugars and starches) out of your diet can be a useful tool for weight loss, it is by no means the only option those looking to lose weight have to choose from. In fact, the largest clinical trial conducted looking at weight loss over a period of 12 months showed no difference in weight loss between groups that chose to reduce carb intake versus a group who restricted fat intake (both groups lost an average of 12 lbs per participant).1 In an effort to take the research one step further, the researchers behind this study even tested the genetics of each individual in the study and categorized them into groups according to whether or not an individual had a genetic mutation thought to make them more or less likely to respond to one of the two weight loss diets. Again, they found that even these genetic differences had no effect on people’s ability to lose weight on either diet!1
Now, having said all this, we admit we often are recommending a low carb diet to many of our patients who are interested in losing weight. How come? One of the first food groups patients minimize in their diet when they’re told they can’t eat too many carbs are processed foods (e.g. boxed cereals, sugar sweetened beverages, cake and cookies, etc.). In other words, our recommendation to reduce carbs is actually an indirect means of guiding patients towards replacing nutrient devoid foods in their diet with more nutrient dense foods.
A theme that we often coach patients around in our practice is the importance of focusing on eating nutrient-dense foods, rather than just “cutting calories”. “Eat for nutrition, not weight loss”.
Using this as a guide for the numerous daily choices you make about food is a fairly simple and practical way to design your diet.
Regardless of which dietary pattern you choose to adopt in order to lose weight, just remember: Your ability to stick with any type of diet long-term is the strongest predictor of whether or not you’ll successfully lose weight.2However you decide to feed yourself (and your family), make sure it’s sustainable for the long-term (i.e. at least the next 12 months and beyond).
Also, keep in mind that a lot of other important factors need to be considered when designing an effective and safe weight loss plan, which most “health gurus” and fad diets completely neglect to take into account. For a thorough and maximally effective weight loss plan, speak with one of our Naturopathic Doctors to learn more. Our goal is to be involved in your health care for the long term, and to help guide you towards a sustainable eating plan that meets your weight management goals.
Article by: Dr. Colt Schwenk ND
- Gardner CD, Trepanowski JF, Gobbo LCD, et al. Effect of Low-Fat vs Low-Carbohydrate Diet on 12-Month Weight Loss in Overweight Adults and the Association With Genotype Pattern or Insulin Secretion: The DIETFITS Randomized Clinical Trial. JAMA. 2018;319(7):667-679. doi:10.1001/jama.2018.0245
- Johnston BC, Kanters S, Bandayrel K, et al. Comparison of weight loss among named diet programs in overweight and obese adults: a meta-analysis. JAMA. 2014;312(9):923-933. doi:10.1001/jama.2014.10397
FAQs
The research is still mixed on whether reducing your carb intake is better for weight loss and health. Some studies have suggested this to be the case in the first 6 months but not as much in the long term. Therefore, you likely don't need to completely eliminate carbs to achieve weight loss.
What is the name of the no-carb diet? ›
The carnivore diet has become popular in recent years. This diet allows practically zero carbs. You eat meat (mostly red, fatty sources), fish, eggs, butter, organ meats and a few other permissible products. By far, it's the most restrictive low — or no-carb — option.
What foods have absolutely no carbs? ›
Zero-Carb Foods to Eat
Eggs. Dairy: cheese, butter. Fats and oils. No calorie beverages: water, coffee, tea and artificially sweetened beverages.
What is the famous diet with no carbs? ›
Carnivore diet.
A carnivore diet is the most ketogenic because its carb content is extremely low, which is why it's sometimes called the "zero carb" diet. You only eat meat, poultry, eggs, fish, and dairy. The long list of foods not allowed includes all vegetables, fruit, grains, legumes, seeds, and nuts.
What is the best carb for weight loss? ›
What are some of the best sources of healthy carbs? Romito suggests these foods: Whole grains: Farro, quinoa, whole-grain breads and pastas, bulgar wheat, and brown or wild rice. Starchy vegetables: Potatoes (preferably with the skin), green peas, corn and winter squash like butternut or spaghetti squash.
Is peanut butter low-carb? ›
Peanut butter is moderately low in carbs and contains both fiber and healthy fat. Its composition makes peanut butter a balanced food that can be added to keto diets, depending on how it's made. This chart reviews some different types of peanut butter and their carb content in a 2-tablespoon (32–37 gram) serving.
How long does it take to lose 20 pounds on a low-carb diet? ›
“If the patient can maintain a steady calorie deficit, I expect them to lose one to two pounds per week,” says Dr. Seeman. So after 12 weeks, her clients are usually down around 20-25 pounds.
Is it necessary to cut carbs to lose weight? ›
Weight loss
Most people can lose weight if they limit calories and boost their physical activity. To lose 1 to 1.5 pounds (0.5 to 0.7 kilograms) a week, you need to eat 500 to 750 fewer calories each day. Low-carb diets, especially very low-carb diets, may lead to greater short-term weight loss than do low-fat diets.
How much weight can you lose without carbs? ›
People who begin a low-carb diet with less fat generally lose weight more slowly than those who started with more. After the first couple weeks on a low-carb diet, people may lose between a half-pound and 2 pounds a week, which is considered a sustainable rate of weight loss.
Can you lose belly fat by not eating carbs? ›
Reducing your carb intake can be very beneficial for losing fat, including abdominal fat. In fact, low carb diets may cause belly fat loss in people with overweight, those at risk for type 2 diabetes, and people with polycystic ovary syndrome (PCOS) ( 31 , 32 , 33 ). You don't have to follow a strict low carb diet.
Glycogen helps your body retain water. You may also lose some salt along with the carbs you cut out. When you start to eat carbs again, the water weight comes right back. It takes 2 to 3 weeks for ketosis to rev up and start to burn fat.
