Despite the popularity of low-carb diets, the total number of calories you eat affects weight loss more so than the total number of carbohydrates. Moreover, because protein has a satiating effect, the weight loss effect often observed in low-carb diets has more to do with the increase in protein than with the decrease in carbohydrates. However, the research doesn’t tell the whole story. Simple carbohydrates -- such as those found in sweets and refined grains -- cause fluctuations in blood sugar and insulin production which increase fat storage, particularly abdominal fat. Thus, a more balanced approach to dieting involves a reduction in total calories and elimination of refined carbohydrates for sustained weight loss.
Why Carbs Matter
Carbohydrates supply the majority of the energy you need to stay alive. They fuel simple activities, whether brushing your teeth or running up a flight of stairs, and complex ones, such as those that occur in the brain, nervous and digestive systems. Cutting out carbohydrates compromises those functions, leaving you dull, sluggish and tired.
The National Academy of Sports Medicine recommends that 55 to 70 percent of total calories come from carbohydrates. Protein and fat should each comprise 15 to 30 percent of the remaining calories. Research published in the “American Journal of Clinical Nutrition” found that when protein comprised 30 percent of total calories, people experienced a reduction in appetite and consumed 500 fewer calories per day.
Carbohydrates should come from complex, whole-food sources, such as fruits, vegetables, beans, legumes and whole grains. Low-glycemic carbohydrates, such as oats and sweet potatoes, hit your bloodstream slower than high-GI carbs. This decreases dramatic fluctuations in blood sugar and insulin levels and gives you a steady stream of energy. That makes you less likely to experience an energy crisis when you might turn to simple carbs for a pick-me-up.
Ultimately, calorie reduction has the greatest effect on weight loss. Reduce your total caloric intake by about 500 per day to yield a steady, healthy weight loss of about 1 pound per week. Keep a food journal on paper or online to keep track of what and how much you’re eating. A diet of 1,500 calories per day is appropriate for most people while losing weight. However, eat at least 1,200 calories per day unless directed otherwise by a doctor.
- Journal of the American Medical Association: Efficacy and Safety of Low-Carbohydrate Diets: a Systematic Review.
- Relatively High-Protein or 'Low-Carb' Energy-Restricted Diets for Body Weight Loss and Body Weight Maintenance?
- American Journal of Clinical Nutrition: A High-Protein Diet Induces Sustained Reductions in Appetite
- NASM Essentials of Personal Fitness Training; M. Clark, S. Lucett, R. Corn