Today I just wanted to look at how effective cutting carbohydrates from our diets is. For this we need to examine a few different areas. The first and most basic question we all want to know is...
Does cutting carbohydrates help us lose weight?
The simple answer is Yes.
By following a very low carbohydrate diet you will lose weight quickly. The reason for this weight loss is debated; some consider it to be the body losing a source of energy (carbohydrate) so it turns to the stored fat and protein for energy; while others say it's to do with the reduced calorie intake. Whatever the actual mechanism it does provide results in a short period of time.
Brilliant if you want to lose a few pounds quick, but not an effective long term weight loss strategy.
WHY?
Firstly this diet is not sustainable.
Carbohydrates are needed as our main energy source, we need them to keep going throughout the day. While we can cut out carbs for a couple of weeks, as a long term weight loss strategy it is not advisable. Once you reintroduce carbs back into your diet then the weight will pile on back again, long term weight loss is most successful following a healthy diet and lifestyle plan.
It is however recommended we avoid too many refinded carbs, this would be white bread, pasta and rice. We can then introduce wholemeal versions, which have a slower release of energy and keep you fuller for longer- really important if we are trying to lose weight and get more active!
So the big question is whether the low carb diet allows for greater weight loss than a high carb diet?
Research has found that both the low carb diet and a high carb diets provided similar weight loss over the 6 week trial period - So over a longer period of time the differences even out.
Further to this research it was noted that those on the low carb diet reported having a lower energy level than those on the high carb diet. This suggests that carbohydrate may affect mood, emotion and the desire to be physically active. Not good if we are trying to maintain a healthy lifestyle and exercise regularly.
So we lose our desire to be active when we follow a low carb diet, but at least when we replace the lost carbohydrates with protein we will be building muscle....right?
Unfortunately not.
Research has shown that following a low carb diet increases the amount of fat free mass (muscle, skin and other tissues etc) lost compared to those following a high fat diet. This is thought to be because of the decreased insulin level in the body. I'm sure you have all heard it mentioned before that having a high level of insulin in the body is bad- it is associated with building fat mass. HOWEVER... insulin is necessary for building muscle. So all those body builders and athletes looking to lose weight by cutting out the carbs, it might not be the best way forward.
We have seen that
1. It's not a sustainable weight loss regime.
2. Doesn't give a greater weight loss over time.
3. It cause an effect in mood, emotion and activity levels.
4. It depletes our fat free mass.
So what is the best way forward?
One thing that many of these studies never considered was the effect of protein on our bodies. One piece of research looked at this and found that following a diet with moderate carbohydrate and high protein intake to be successful. Body weight management was found to be dependent on the protein intake rather than the low carbohydrate component.
I would definitely recommend following a healthy well balanced diet which includes carbohydrates, apart from being essential for our everyday lives, they are so important for allowing us to stay fit and active. Being able to lose weight is one thing but being fit along with it is another thing entirely, so keep those carbs!
If you have any more questions on carbs or other areas of nutrition let us know, we will be happy to answer them :)
Lou <3
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