One of the doubts of overweight people is whether carbohydrates are beneficial or harmful for weight loss. Many people try to eliminate or drastically reduce carbohydrates in order to lose weight. These people think that this is the only way to lose weight. This action leads to many difficulties because it excludes a large group of tasty foods. In this article, we are going to discuss whether carbohydrates are bad for weight loss.
When do carbs lead to obesity?
As we said in the article “Weight loss mistakes“, the only thing that will lead to obesity or prevent weight loss is eating more calories than you need. So as long as you get enough calories, no food will lead to weight gain. Considering this important point, we can realize that carbohydrates themselves are not bad for weight loss.
Is eliminating or drastically reducing carbs bad?
In a scientific research, different methods for weight loss were investigated. The result was that low-carb weight loss diets can also help you lose weight quickly. But why are we against drastically reducing or eliminating carbs?
May slow down metabolism
One of the things that probably occurs as a result of the elimination or drastic reduction of carbohydrates is a decrease in metabolism. Carbohydrates are one of the best sources of energy for our bodies. If this excellent source is removed, it will probably lead to a decrease in metabolism in the long run.
As we said in the previous sections of this article, you don’t need to eliminate or drastically reduce carbohydrates to lose weight. It is enough to limit the amount of carbohydrates according to certain principles that we talk about at the end of this article.
May lower your energy levels
Carbohydrates are the easiest source of energy. If you feel lethargic during the diet, it is probably due to a drastic reduction or elimination of carbohydrates. If you don’t have special dietary conditions, you can solve this problem by increasing the amount of carbohydrates you eat. So, one of the side effects of drastically reducing or eliminating carbohydrates is lack of energy during the day.
May lead to hair loss
Although there are not enough scientific studies to prove this claim, there are some reports that show that the severe reduction or elimination of carbohydrates in weight loss diets such as ketogenic, leads to hair loss. This is very important for people who already have hair loss. So, if you are in this group, do not try to eliminate or drastically reduce carbohydrates.
May lead to muscle loss
Muscle loss is one of the things that should not happen when losing weight. Those who suffer from muscle loss do not get in good shape after losing weight. On the other hand, it may lead to a decrease in the metabolism or weight loss plateau. After this, weight loss will be difficult.
There are some practical solutions to prevent this from happening. You should increase your protein intake and use resistance training. Another important strategy is not to eliminate carbohydrates.
How much carbohydrates do you need to lose weight?
So far we have reviewed two important points:
- First, you don’t need to eliminate or drastically reduce carbohydrates to lose weight.
- The second point is that you can experience better weight loss by limiting carbohydrates. But how to do this?
You need to control the amount and type of carbohydrates you eat to lose weight quickly! One study suggested that adults can get between 45 and 65 percent of their total calories from carbohydrates. Although for faster weight loss, it is better to reduce this amount of carbohydrates. Our suggestion is to reduce the amount of carbohydrates to 30 to 45 percent of the total calories for quick and safe weight loss. Of course, it is better to increase the amount of carbohydrates in weight loss diets from time to time to eliminate possible side effects to some extent.
Which type of carbohydrates are best for weight loss?
As we said in the article “How to lose weight fast“, the type of carbohydrate intake is also important. You should try to eat carbohydrate sources rich in fiber. Fruits, vegetables, legumes, and wholegrain breads are the best options.