Carbs Can Help You Lose Weight–Here’s Why

The claim that carbs result in weight gain and obesity has been repeated so often it feels like a universal truth. This misconception could be because of the popularity and publicized effectiveness of low-carb diets such as Atkins and keto. However, this popular advice is oversimplified and lacks some crucial nuance.

In reality, high-quality carbohydrates can play an important role in fat-burning and overall metabolic health.

The Hype Behind Low-Carb Diets

The advice to cut carbohydrates for weight loss and fat-burning has become popular because of a combination of physiological mechanisms, societal trends, and misconceptions, according to Grace Derocha, registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics.

Low-carb diets often lead to quick initial weight loss because of glycogen depletion and water loss, she said.

Glycogen consists of carbohydrates stored in the liver and muscles for energy. If carbohydrate intake exceeds the storage capacity of glycogen, the excess is converted to fat.

“For every gram of glycogen stored, the body retains about 3 grams of water. This rapid weight change is often mistaken for fat loss, making low-carb diets appear highly effective early on,” Derocha told The Epoch Times.

When carbohydrates are reintroduced, the water will also be quickly restored.

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Carbohydrates have further been vilified as a primary cause of weight gain largely because of their association with insulin, a hormone that promotes fat storage, Derocha said.

“While insulin does play a role in energy storage, weight gain is primarily driven by an overall caloric surplus, not carbs alone,” she said.

Although carbs stimulate insulin release, this is a normal and necessary glucose (sugar) regulation process. Derocha said that the problem arises from chronic overconsumption of low-quality carbs.

Highly processed carbs, such as sugary snacks and refined grains, have contributed to the idea that all carbs are inherently unhealthy, leading to blanket recommendations to cut them, Derocha said.

Processed carbs are considered less healthy because they are quickly digested and absorbed. This can lead to energy crashes, increased hunger, and overeating, contributing to weight gain over time. They also lack essential nutrients such as fiber, vitamins, and minerals, making them less nourishing than whole, unprocessed carbs.

People often conflate refined carbohydrates (sugary drinks and white bread) with all carbohydrate-rich foods, including nutrient-dense carbohydrate options such as fruits, vegetables, and whole grains. These nutrient-dense carbohydrates are better for curbing fat gain because they are fiber-rich. Fiber slows digestion and tends to be more filling, promoting satiety and reducing the likelihood of consuming excess calories.

Fat-Burning in the Absence of Carbs

The saying “fat burns in a carbohydrate flame” points out a critical metabolic principle. Carbohydrates provide oxaloacetate, a molecule that allows the body to fully break down fat for energy in a process called the citric acid cycle, particularly during exercise or on active days, helping keep one’s metabolism performing its best. 

It’s true that when carbohydrates aren’t available as fuel, the body taps into fat stores for energy and that fat-burning produces ketones as an alternative energy source, but this comes with a catch.

“The process of converting body fat back into usable energy takes time,” Julie Stefanski, a registered dietitian nutritionist, told The Epoch Times.

This fat-burning isn’t rapid enough to meet the body’s energy demands during intense exercise. To sustain fat-burning while continuing to perform, one must pair carbohydrates with energy converted from fat stores. Without enough carbohydrates to fuel the activity one is undertaking, fatigue sets in, and one will likely stop the activity for lack of energy.

In other words, intense exercise requires carbohydrates for quick energy, as burning fat alone is less efficient and can’t keep up with the body’s demands.

Low-Carb Versus Moderate-Carb Diets

What if a diet rich in moderate, high-quality carbohydrates could deliver the same results that low-carb diets promise?

However, she noted that individual needs can vary greatly depending on several factors. While sedentary people may require fewer carbs, typically toward the lower end of the 45–65 percent range, carbohydrate needs increase with physical activity. For those engaged in moderate exercise, Derocha recommends aiming for three to 5 grams of carbs per kilogram of body weight per day.

“The role carbohydrates play in helping burn fat is especially important during moderate-to-high-intensity exercise,“ she said. ”The body relies more on carbohydrates for energy, and not having enough carbs available can compromise fat burning and overall performance.”

A balanced diet with adequate carbohydrates often supports the most efficient and sustained fat-burning, particularly for physically active people, Derocha said.

Ultimately, you don’t have to restrict carbohydrates to achieve your health and weight-loss goals. A diet rich in moderate, high-quality carbohydrates, such as whole grains, fruits, vegetables, and legumes, can deliver results comparable to those of low-carb diets in terms of weight loss and fat reduction—and high-carb diets may offer additional benefits such as improved muscle gain.

Tips for Adding Carbs to Your Meals

If you’ve been following a low-carb diet and suspect it might be affecting fat metabolism, gradually increase carbohydrate intake. Start with small, easily digestible sources, including fruits, whole grains, and starchy vegetables, around activity times, Derocha advised.