Why Cutting Carbs Might Be Sabotaging Your Weight Loss Goals

"What's your secret to losing a few pounds?" asked Stu.

Steve replied, "Cutting back on carbs!"

As a nutrition coach, I’ve heard this so often I could set it to music.

The low-carb craze has come and gone over the years, but it always leaves a mark.

These days, everyone seems to think carbohydrates are the villain in the story of the expanding waistline.

Ordering burgers in lettuce instead of buns, waving away baked potatoes, and sending back the bread basket like it's infected.

Or worse, indulging and then marinating in guilt. Sound familiar?

In recent times, you’ve probably encountered (or believed) one of these carb myths:

1. Carbs spike blood sugar and insulin, leading to fat gain.
2. Carbs, particularly sugars and grains, cause inflammation.
3. Carbs aren't essential like fats and proteins.

Seems simple, right? That’s the problem. These sound bites ignore the intricate symphony happening inside our bodies.

The Carb Myths Debunked

Yes, carbs do increase insulin levels. But do they directly cause fat gain? Not quite. Insulin is actually a satiety hormone—it helps you feel full. Blaming carbs alone for fat gain is like blaming a firefighter for the fire.

And as for the notion that carbs are less important than protein and fat? If you’re talking about highly processed carbs, then maybe. But whole, minimally processed carbs are a different story.

Can a low-carb diet help with weight loss? Absolutely. But is it the lack of carbs doing the magic? Not necessarily.

Can the right amount of carbs help you feel, look, and perform better? They sure can!

The High Cost of Cutting Carbs

Cutting carbs while reducing overall calories can help some people shed pounds. If it didn’t work for some, Atkins wouldn’t have become a household name.

But, slashing carbs comes with a price tag and can be a hefty one for some. Most of us need carbs to function at our best over the long term. Cutting carbs might work short-term, but extended restriction can cause some issues, especially if you’re active.

If you don't exercise, sure, your carb needs can be lower.

But if you’re someone who enjoys a good workout, drastically cutting carbs can lead to:

• Decreased thyroid function
• Increased stress hormones
• Decreased muscle-building hormones
• Impaired mood and brain function
• Muscle breakdown
• Weakened immune system

In other words, your metabolism can slow down, you can feel more stressed, your muscles suffer, and you feel awful. Plus, you might not lose as much weight as you hoped.

The Science Behind Carb Reduction

For those who enjoy the details, here's what can happen if you remove carbs:

Decreased Thyroid Function. The hormone T3 is crucial for metabolism. When carbs and calories are too low, T3 levels drop, and if T3 drops too low, it can negatively impact your metabolism.

Studies have gone back and forth, but within individuals who train and are in a calorie deficit, it appears to be problematic.

Hormonal Balance. Low-carb diets can raise cortisol (stress hormone) and lower testosterone (muscle-building hormone), leading to muscle loss and fat gain. It’s like trying to build a sandcastle while the tide’s coming in—futile and annoying.

One study found fairly significant increases in cortisol and reductions in testosterone when following a low-carb diet.

The Right Carb Balance

So, are low-carb diets better for fat loss? Not really.

While they might show quick results (mostly water and glycogen loss), long-term evidence shows no significant advantage over other diets.

Are they worse for fat loss? That depends on the person.

Protein’s Role. Many studies that tout the benefits of low-carb diets don’t account for protein intake. Higher protein intake, often seen in low-carb diets, leads to better satiety and muscle maintenance.

Individual Needs. Carbohydrate needs vary greatly among individuals. Some thrive on low-carb diets, while others perform better with more carbs. It depends on factors like activity level, lifestyle, genetics, and personal preference.

What This Means for You

The reality is, extreme diets typically lead to frustration and failure. Instead, aim for balance and moderation. Most of us will feel, look, and perform our best with a balanced intake of lean protein, quality carbs, and healthy fats.

1. Experiment and Adjust. Find what works for you. Don’t like rice? Try another carb source. Need more carbs for your workouts? Add a few servings and monitor your energy levels and performance.

2. Keep It Simple. Avoid extreme restrictions. Enjoy a variety of minimally processed, whole foods with the occasional dose of whatever you want. Observe how your body responds and adjust accordingly.

3. Focus on Personal Data: Base your dietary decisions on your own experiences and results, not on fad diets or generic advice.

Still not buying it? Long-term studies suggest there is NO difference in fat loss when comparing a low-carb and high-carb diet.

Remember, for most active people, carbs can be helpful and will not be the reason you're getting fat.

If you're sick and tired of YoYo dieting, and you want to finally lose fat and keep it off, message me the word ''CHANGE'' and let's chat.

We can arrange a FREE call and come up with a gameplan.

Have the best day!

Adam