Why do I lose weight if I eat carbohydrates?

The question in the title, “Why do I lose weight if I eat carbohydrates?”, actually starts from a wrong premise, namely that carbohydrates in themselves make you fat.

Carbohydrates DO NOT make you fat or make you lose weight, just like proteins and fats.

It is the calories that make you gain weight or lose weight.

If you lose weight by eating carbohydrates it means that, presumably, you are eating fewer calories than your daily requirement… but let me explain better.

Eating carbohydrates in themselves does not make you lose weight, however including the right quantity and quality of carbohydrates in a balanced low-calorie diet can help you lose weight for several reasons:

1. Complex carbohydrates, such as those found in whole grains, legumes and vegetables, are rich in fiber. Fiber increases satiety, reducing appetite and overall calorie intake.
2. Completely eliminating carbohydrates from your diet may lead to initial weight loss due primarily to fluid loss, but is not sustainable in the long term and can have adverse health effects. For further information: Why is the ketogenic diet an extreme approach?
3. Carbohydrates provide energy to the body. Including the right amount allows you to carry out physical activity, which is essential for burning calories and fat and preserving muscle mass while losing weight.
4. Diets that are too restrictive in carbohydrates can cause tiredness, headaches and other side effects that make it difficult to stick to the diet in the long run.

Calorie balance and weight loss

The fundamental principle behind weight loss or gain is calorie balance:

• if you eat more calories than you burn, you gain weight;
• if you eat less, you lose weight.

Carbohydrates, as macronutrients, contribute to our daily caloric intake, but are not intrinsically more fattening than proteins or fats (net of small differences in terms of food-induced thermogenesis).

Role of carbohydrates in the diet

Carbohydrates are the main source of energy for the body and they play crucial roles that can affect our body weight in ways not directly related to calories:

1. Some types of carbohydrates, such as those rich in fiber found in fruits, vegetables, legumes and whole grains, can increase feelings of fullness. This helps control your appetite and can naturally reduce your total calorie consumption. Furthermore, thanks to the presence of fibre, they may not be completely absorbed, even if the effect is numerically minimal. For further information: What are carbohydrates for weight loss?
2. Consuming complex carbohydrates helps keep blood glucose levels more stable. This stabilizes insulin levels and can prevent fat storage, unlike the rapid spikes and dips that can be stimulated by simple carbohydrates. However, it must be said that this fact is often misunderstood and taken into excessive consideration with respect to calories, which are and remain the cornerstone when it comes to weight change.

Why do I lose weight if I eat carbohydrates?

If you notice that you lose weight when you include carbohydrates in your diet, there may be various scientific and physiological reasons behind this phenomenon. Here are some of the main mechanisms:

1. Improved metabolism: Carbohydrates are the main source of energy for the body, including muscles and brain. Consuming an adequate amount of carbohydrates can help keep your metabolism active. If your body gets fewer carbohydrates than it needs, it can slow your metabolism to conserve energy, making weight loss more difficult. For further information: How to speed up your metabolism?
2. Increased satiety: Complex carbohydrates, such as those found in whole foods (wholemeal pasta, brown rice, legumes, starchy vegetables like potatoes), have a high fiber (and water!) content. Fiber contributes to greater satiety after meals and can reduce overall appetite, leading to a reduction in total calorie intake.
3. Prevention of compensatory responses: Dieting with excessive restrictions, especially those that cut out important food groups such as carbohydrates, can lead to compensatory responses such as increased appetite and reduced energy expenditure. By including healthy carbohydrates, you avoid these metabolic traps, thus facilitating sustainable weight loss.
4. Physical activity and performance: Carbohydrates are essential for providing the energy needed for exercise, especially in high-intensity activities. Having the energy to exercise regularly and with intensity can significantly contribute to weight loss and maintenance of lean muscle mass (an aspect that is too often underestimated). For further information: How do you increase your basal metabolic rate? Getting fat!

Incorporating carbohydrates into your diet in a balanced way and choosing the right types of carbohydrates are fundamental steps to effectively use this macronutrient for weight loss.

Strategies for losing weight by consuming carbohydrates

Here are some practical strategies for including carbohydrates in your diet so they can aid in weight loss:

• Choose complex carbohydrates: Opt for whole carbohydrates instead of refined ones. Replace white bread, pasta and rice with their whole-grain counterparts and increase your consumption of legumes and starchy vegetables.
• Track portions: Keeping your carbohydrate portions in check is essential, as even healthy foods can lead to weight gain if consumed in excess.
• Combine macronutrients: Make sure your meals contain a balance of carbohydrates, proteins and healthy fats. This not only improves satiety but also energy management and nutrient absorption.

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