Yep, even as we head towards 2020 carbs are still (if not more than before) getting a bad rap for pretty much anything diet related. Want to lose weight? Can’t eat carbs! Get healthier? Nope, no carb sir! It’s only a matter of time till they get the blame on climate change & Brexit…
Now when we’re talking fat loss we know (or hopefully do) that the underlying factor is calories & energy balance (out more than in).
With this in mind, it’s not a far stretch to see why carbs get demonised so much for FL;
- They often make up the majority of people’s daily calorie intake.
- They’re often highly palatable & satiable (tasty AF) – leading to higher consumption
- Often the demonisation process focuses on foods both high in carbs & fats (side note)
By then demonising & pushing people away from consuming carbs, it’s common to see;
- Calorie intake lower (consistently) & results start to happen
– leading to more claims of ‘carbs are evil’. Again, especially seems more common nowadays with the rise of keto & low carb diets/products becoming increasingly popular (and cult like followings).
- Carbs are fine to eat (& still tasty AF)
- For fat loss, calorie control & sufficient protein are the main factors to changing body composition – carbs & fats can come down to personal choice
- Carbs can give slightly better physical performance benefits over low carb diets
- LC or keto doesn’t provide greater benefits for fat loss over diets including carbs
Takeaway – Stop believing (or spreading) that carbs are bad & must be avoided.
As always, with FL it comes down to personal preference in your approach.
Some things are more concrete – calorie control (deficit) & protein intake – whereas others have more flexibility – how you consume the rest of your calories, what diet mechanism you use, how many meals etc…
- C.F. Kirkpatrick et al 2019
- Obesity Energetics: Body weight regulation & effects of diet composition 2017
- Satiety Index of Common Foods