Carbs and Weight Loss

Everyone’s familiar with carbohydrates, aka carbs, right? We know grains, fruits, vegetables, legumes, etc. But what really is a carb? It’s a macronutrient made up of sugar molecules, and they are classified based on the chemical structure or complexity of these molecules.

 

Carbs Make You Fat, Right?

If you ask a hundred people what the worst macronutrient for weight loss is, 99 out of a hundred will say carbs.

Years ago, this answer would have been very different. We were all demonizing fat, eating our Snackwell’s cookies, and feeling morally superior while looking down on people who were eating butter, steak, and cheese. 

Then came Atkins, South Beach, Paleo, Keto, and we thought, “Now I see why I’m fat. It’s the carbs. That’s why my diet isn’t working.” To a certain extent, this belief is true, especially for middle-aged women, but it’s not the whole story. 

Donuts, cakes, white bread, sugary cereals—all the good things, right? We all know we shouldn’t be gorging on donuts all day, as that’s not our best approach for long-term weight loss. However, there’s nothing wrong with fueling your body and brain with its primary source of desired fuel. 

Cutting carbs out entirely or lowering them to unsustainable amounts will only make you crave them more. Keeping your carbs high enough to reduce cravings is vital, even if it’s only from a psychological standpoint. Carbohydrates increase hormone leptin levels, which are vital in maintaining your metabolic rate and energy expenditure. So, if you’ve ever eaten a low-carb diet, chances are you’ve been fatigued.

What the Science Says:

Where did the madness begin? Advocates claim that low-carb diets are better for weight loss, but the information presented only includes some facts. When research compares low-carb to low-calorie diets, and both protein and calorie numbers are matched, low-carb diets show the same amount of weight loss as low-calorie diets.

People who eat low-carb tend to eat fewer calories in general due to the thermic effect of protein and fiber, raising satiety cues. However, if you keep all things equal—calories to calories and protein to protein—there’s no difference in weight loss. Being in a calorie deficit and eating sufficient protein, eating fewer carbs doesn’t give you better results than, say…eating less fat.

But what about all the weight I drop when I’m on low carb? This is also purely science. Here’s what’s happening: stored carbs, or glycogen, are bound to water, and when you eat fewer carbs, the associated body water is released, contributing to water weight loss. When you eat carbs again, your glycogen stores will refill—this is how your cells should work. However, people think they’re gaining weight when they eat carbs.

Increased protein and fiber are the significant contributors to satiety when eating a low-carb diet. People think the absence of carbs helps, but the major contributors are satiety cues combined with the thermic effect of protein and fiber. You eat fewer calories because you feel more satiated, which is key to the effectiveness of low-carb diets.

One downside to this diet style is that women tend to move less due to increased fatigue and lose much-needed lean body mass. It’s not sustainable long term. Women in menopause and middle age especially need carbs, particularly before and after training.

How Many Carbs Do I Really Need?

So, how many carbs do you need? The honest answer is that it really depends on your activity level. Working with a nutrition coach to dial in the best numbers for you is the most beneficial. But for the average middle-aged, lightly active woman, you want to aim for 1.1 to 1.4 grams per pound of body weight.

Consider whether you are athletic and engaged in sports where you need a higher rate of carbohydrates to fuel those activities or if you’re more sedentary and need less. If you prefer carbs or feel better on a higher-carb diet, adjust your carbs up and fats down a bit.

Besides the nutrients your body gets from carbs, some carbs may have additional benefits specific to menopausal women, so it is important to focus on whole foods when considering your carb options. Some examples to consider:

• Quinoa: High in protein and gluten-free, quinoa provides a complete protein source and valuable fiber.
• Broccoli: Contains calcium, which is important for bone health, and antioxidants.
• Spinach: High in magnesium, which can help with mood regulation and reducing inflammation.
• Berries (Strawberries, Blueberries): Packed with antioxidants and fiber, which can help reduce inflammation and improve cardiovascular health.
• Apples: High in fiber and beneficial for maintaining blood sugar levels.
• Chickpeas: A good source of protein and fiber, supporting digestion and providing sustained energy.
• Flaxseeds: High in omega-3 fatty acids and lignans, which can help balance hormones.
• Chia Seeds: Contain fiber, protein, and omega-3 fatty acids, promoting gut health and reducing inflammation.

Conclusion:

The key to weight loss is to sustain a calorie deficit long enough to realize your ultimate goal. You don’t have to be perfect, but you do have to stay consistently in a calorie deficit for weight loss to happen. The bottom line is that carbohydrates don’t make you fat, but eating too many calories or oversized portions will.