One if the biggest misconceptions women have about weight loss is that they need to cut carbs from their diet. They believe that carbs are bad for them, that carbs make them fat. Just another reason not to trust the food we eat and opt for a crazy fad diet. Stop. The. Madness.
As a nutrition coach I advocate that my clients definitely eat carbs. As a mom and a woman who lives a healthy, balanced lifestyle - carbs are a source of energy, nutrients and ... happiness. So I wanted to weigh in on this debate.
Now, this isn't the first time a food group has gotten black listed. When I was growing up, fat was a no-no. Fat made you fat. So we got an explosion of low-fat, no-fat alternatives that were laden with chemicals ... and they didn't solve the problem.
I get it. It's easier to blame a food or a whole food group for diet woes than to really address what the underlying issues are. But the science doesn't back this up. From a nutritional standpoint, complex carbs, good fats and lean proteins are essential for good health. In fact, when we look at what happens to our bodies when we go low-carb or zero carb for even a few days, it can cause a cascade of issues in our bodies that can have long term effects. Carb reduction costs us and it causes things like:
In a nutshell, your metabolism will slow, your stress hormones will sky rocket, your muscle building hormones will decrease and you will feel crappy, cranky and even sick.
So can decreasing carbs help you lose weight? Sure, temporarily it will help. But from a science standpoint what you are losing is water weight and glycogen that is stored in your muscles. It's not a long term solution.
So then why is keto so popular? Well, because the diet claims that by eating close to zero carbs you can enjoy enhanced health, better quality of life, increased performance & brain function, ripped abs … and the list goes on. All while enjoying a ton of butter, bacon, cheese and steak.
I have read the science behind the keto diet and I know that there are benefits for certain people - most of them with brain issues or diseases. And I will tell you that for certain people - myself being one of them - eating a diet that is lower in carbs is what works best for me. But when I say I eat a lower amount of carbs, I mean they make up 25-30% of my food everyday whereas on a Keto diet they often 5% or lower.
As a carb lover, that makes me sad. As a nutrition coach that makes me concerned. Why? Because often when we embark on restrictive diets - and make no mistake Keto is very restrictive - and cut out foods or food groups, we set ourselves up for failure. Why? Because restriction ends in binging, falling off the wagon, going off the reservation ... whatever you want to call it. I call it quitting. And the majority of us quit diets we can't tolerate multiple times a year.
Let's face it. Short term weight loss isn't the desired goal. We want a long term solution.
So cutting out whole food groups isn't that solution. Not from a health standpoint and definitely not from a lifestyle respect. If you can't see yourself following this lifestyle in a year or five years from now, then it's time to re-evaluate the plan.
Because it's not about going back to eating 'normally'. No, this is about creating a modified version of your current lifestyle that will be your NEW normal.
And without carbs, well, you compromise on your health. And if you were to ask me which is more important, your health or a scale weight - I will choose health every time. Because when we focus on making decisions to improve our health we do it from a much more positive place than doing it because we are desperate to hit a scale weight. And when we focus on making healthy choices, we naturally will lose weight & feel better.
Cutting out carbs is a bandaid solution. It's time to address the real reasons why you can't lose weight, get fit or be healthy.
And because everyone is different with respect to what balance of foods or macros they should have to attain their goals (weight loss/maintenance/muscle gains) then that balance should be adjusted from time to time and from person to person. Nutrition is not a one-size-fits-all solution.
Beyond that, carbs are delicious and they are fantastic for:
If you are struggling with carbs, it might just mean the TYPE of carbs which you need to address. When I say carbs, I mean complex carbs that are found in whole foods - lots of vegetables, potatoes and then brown rice, quinoa, lentils and more. I don't include highly processed carbs in that list because they low in nutritional value and often high in refined sugars, chemicals and other fillers that do nothing for your health. Not only that, processed carbs are engineered to taste delicious, so we have a hard time controlling how much we eat of them. Which is the crux of why we struggle with them. It's not that carbs are the enemy, it's just often we are eating the wrong carbs and in less than healthy portion sizes. If you fix that, carbs are no longer the issue.
So, I encourage you instead to approach eating more simply and positively. Think balance and moderation over restriction and:
Enjoy a wide variety of minimally processed, whole & fresh foods.
Observe how you look, feel & perform.
Decide how to tweak your diet based on what you observe about your progress or results. Figure out what works best for you and forget what works for others.
Remember, the only diet rules come from what works for your body and your lifestyle. And above all, remember that carbs are your friend!