Are Carbs Bad for Weight Loss?

Wondering if carbs are bad for weight loss? We’ll get right to it: No, not necessarily.

It’s much more nuanced than a simple “good carb” versus “bad carb” binary — though that’d be a pretty great villain-superhero setup in a Marvel movie.

Some carbohydrates are more nutritionally dense than others, fueling your body with energy, vitamins, minerals, and fiber.

Keep reading to explore the difference between healthy and not-as-healthy carbs. We’ll also offer tips for choosing foods during your weight loss journey and other helpful guidance for maintaining a healthy body weight.

They’re actually not — at least, not directly. So why have carbs gotten such a bad reputation, and are they really bad for you?

The American Heart Association explains that some carbs, when not eaten in moderation, can lead to weight gain and increase the risk of developing other health issues, like heart disease.

That said, other carbohydrates are actually quite healthy and can even aid in weight loss efforts.

A zero-sum carb-restriction approach might lead you to cut out healthy carbs that would otherwise fuel your days and help boost weight loss. So don’t write off this macronutrient just yet.

Let’s go over some common misunderstandings about carbohydrates, weight loss, and weight gain.

Myth 1: All Carbs Are Bad for You

Not true! Some carbs are better for you than others. Here’s how.

“Unhealthy” Carbohydrates

The sugar and lack of nutrients in simple carbs make them less healthy.

But what defines simple carbs? They’re usually high in sugar or starch or highly processed, like white flour. During those extra processing steps, simple carbohydrates are stripped of almost all nutritional value, and simple sugars are all that’s left.

Sugary foods also make you feel hungrier sooner than foods that take longer to digest. And if you’re hungrier more often (despite eating the same or more calories), you might end up overeating.

So simple carbs might fill you up in the short term, but your body will burn through that fuel for energy much more quickly. As a result, you could be reaching for your next snack sooner than later.

One study found that people who eat more starches and added sugars (aka simple carbs) had a higher chance of weight gain. The association was even stronger in women with overweight or obesity.

“Healthy” Carbohydrates

Now, to focus on the bright side, let’s chat about healthy carbs for weight loss.

The same study mentioned above also found that increasing fiber and carbohydrate intake from healthy carbs helps stave off weight gain.

How do these so-called healthy, or complex, carbs differ from their simple counterparts? They’re high in fiber, which helps you feel full and satisfied with smaller portions, not to mention rich in vitamins and minerals that help optimize metabolic and immune function.

Myth 2: Carbs Are Carbs Are Carbs

Nope. Not all carbs are created equal.

Complex carbs are great energy sources that can help with weight loss efforts. They include:

• Whole fruits like pears, bananas, apples, and berries

• Whole grains, such as farro, brown rice, quinoa, and barley

• Fiber-full vegetables like Brussels sprouts, sweet potatoes, carrots, and corn

• Legumes like lentils, beans, chickpeas, and peanuts

We’re not recommending banning simple carbs completely. But here’s what to limit if you want to eat healthier:

• Processed snacks and foods high in salt, like cookies, chips, pretzels, and instant noodles

• Anything with a lot of sugar (white or brown), including ice cream, candy, and baked goods like cakes, donuts, croissants, and brownies

• Things made with white flour (pour one out for white pasta, white rice, and white bread)

• Sugary cereals, soda, syrup, and juice

Again, it’s totally fine to enjoy these sometimes. As long as you’re making mostly healthy food choices, you’re golden.

Myth 3: You Should Cut Out Carbs Altogether

You don’t need to do that. Instead, try the following two tips.

Swap Your Carbs With Healthier Ones

Though cutting out simple carbs might seem tempting for the potential short-term weight loss benefits, it can be hard to maintain over time.

So rather than swearing off your favorite snacks and meals for life, it’s best to introduce healthier swaps as you embark on a weight loss journey.

Indeed, swapping out simple carbs for complex carbohydrates is a good strategy for weight loss — but we’ll gladly join you for a slice of cake every once in a while!

Here are just a few examples:

• Instead of having a slice of cake, try a piece of dark chocolate with whole fruits for dessert.

• When you want a sandwich, make it with whole-wheat bread instead of processed white bread.

• Trade ice cream for low-fat Greek yogurt (which is also great for gut health since it contains probiotics).

• If you’re craving a bowl of pasta, try making a farro dish with veggies instead.

As you start building better habits, you might notice yourself having healthier cravings. Eventually, balanced eating might be second nature.

If You’re Going to Eat Simple Carbs, Try Not to Have Them Late at Night

Some research shows that late-night eating leads to weight gain, though this could be because it interferes with sleep quality rather than affecting your metabolism.

Getting a worse night’s sleep or sleeping less in general is also associated with higher rates of weight gain.

You don’t necessarily need to stop eating at a specific time of day to lose weight. But it might be good to consume sugary carbs earlier in the day, when you have several waking hours ahead to move and burn off the energy you get from simple carbohydrates.

This could also help prevent late-night sugar rushes that interfere with your sleep schedule.

Myth 4: You Have to Give Up Bread and Pasta to Lose Weight

We’re happy to report this isn’t true.

Eating large portions of bread and pasta multiple times a day could slow your weight loss efforts. But that doesn’t mean you have to give them up for good — or even temporarily.

Also, whole-wheat bread and whole-grain pasta (like brown rice penne) can be healthy swaps for your favorite carbs.

Myth 5: Eating Carbs Spikes Your Blood Sugar

Not unless you only eat simple carbs and don’t get enough protein, healthy fats, and fiber.

To be sure, research shows that simple carbohydrates funnel through the digestive system quickly, leading to difficulties regulating blood sugar. When your body has too much sugar to process, it converts it into fat, resulting in more fat storage.

The best carbs for weight loss are usually high-fiber carbs that can minimize blood sugar spikes and improve insulin levels and sensitivity. They also lead to greater satiety (a feeling of fullness) and might prevent extra fat from accumulating.

Beyond the quality of the carbs you eat, it’s important to consider the amount of carbohydrates you consume.

In general, decreasing your daily calorie intake can lead to weight loss, especially if you create a calorie deficit (i.e., burning more calories each day than you consume).

Calorie requirements and physical activity needs vary depending on things like sex, weight, height, and age. You can crunch your own numbers with an online calorie calculator to get a rough estimate of your needs.

There are also some general rules of thumb to help get you started. For instance, the Dietary Guidelines for Americans recommend adults who eat around 2,000 calories a day follow this macronutrient ratio:

• 45 to 65 percent carbs

• 10 to 35 percent protein

• 20 to 35 percent healthy fats

So that’s a pretty big chunk dedicated to complex carbs.

Sometimes! But they may not be sustainable in the long term.

We’re big proponents of eating mindfully, staying hydrated, and keeping active to lose weight.

It’s all about balance, and everyone’s needs are different. (Some folks who are having trouble seeing results may benefit from adding weight loss medications to their routine, for example).

We’re not here to recommend restrictive eating plans or cutting out major food groups. But if you’re wondering, some low-carbohydrate diets show promising weight loss results.

Research suggests that certain high-quality, low-carb diets rich in plant-based proteins and healthy fats may slow down weight gain. We’ll go over a few popular ones below.

Ketogenic Eating

The keto diet consists of high-fat and low-carb foods to help your body produce more ketones (fat-burning chemicals the liver produces naturally when cutting back on carbohydrates). Think seafood, eggs, high-fat dairy products, and non-starchy veggies like asparagus, bell peppers, and zucchini.

More ketones means your body can stay in ketosis, a state where your body uses fat for energy instead of glucose (blood sugar from carbs).

Paleo Eating

While keto is all about eating high-fat and low-carb foods, paleo eating consists of a high-protein, low-fat diet.

The idea behind paleo eating is that many health issues are caused (or at least worsened) by modern, processed foods. So returning to our paleolithic hunter-gatherer roots may help us feel healthier.

Paleo foods are naturally available — as in, they come from animals or grow from the ground. This includes lean meats, fish, fruits, and vegetables.

Atkins Diet

Founded by Dr. Robert C. Atkins, the Atkins diet promotes cutting out carbs for greater weight loss.

Not everyone agrees on whether this way of eating is healthy or sustainable. But results from some clinical trials support its effectiveness.

The Atkins diet is a little more complicated to follow because it’s rolled out in four phases:

• Phase 1. Meant to kickstart weight loss, the first phase is the most restrictive (no carbs).

• Phase 2. Phase two reintroduces small amounts of natural, complex carbs (like fruits) back into your meals.

• Phase 3. The third phase allows more carbs (like whole grains) as you get closer to your goal weight.

• Phase 4. The final phase aims to maintain a goal weight. It allows as many complex carbs as you can without regaining weight.

Mediterranean Diet

Revolving around plant-based foods, lean meats, fish, unsaturated fats, and whole grains, the Mediterranean diet has been linked to various health benefits.

It also seems to be effective at lowering the risk of heart disease and managing diabetes. Mediterranean eating is similar to the keto diet, but it doesn’t restrict carbs as much and limits red meat more.

Do carbs make you fat? Nope. And we’re not about avoiding any single food group.

We’ve said it before, and we’ll say it again: Healthy weight loss happens over time, and it takes lots of trial and error to figure out what works for you.

Here’s what to keep in mind about carbs and weight loss:

• Not all carbs are bad. Rather than categorizing carbs as strictly “good” or “bad” or kicking yourself for indulging in too many of them, focus on balanced eating and being more mindful of your nutritional needs.

• Nutrient-dense carbohydrates can support your fitness efforts. Healthy carbs for weight loss have a lower glycemic index, so they don’t spike your blood sugar like simple carbs. Think whole fruits, brown rice, quinoa, and oatmeal.

• Professional guidance can help. Instead of fretting over how many carbs per day you’re eating, consider meeting with a registered dietitian or nutritionist. They can customize an eating plan for your needs (and cravings), which might be especially helpful in the earlier stages of weight loss.

• Weight loss is about more than food. It also leans on exercise, hydration, and good sleep habits, among other things.

Need more support? Explore weight loss products and programs from Hers, and find out if prescription weight loss medication might be right for you.