This is the most discussed topic regarding losing or gaining weight. I have come across many people who believe we should eliminate carbs or limit their intake in our diet if our goal is to lose weight. Are carbs really bad for us, or is it just a new marketing trend? Does a high-carb diet cause weight gain ? should we eat carbs at night or not?
First, we must understand that weight gain or loss is directly linked to how many calories we take in 24 hours. It does not matter from which macronutrient these calories are coming. If you want to lose weight, you should eat fewer calories than you spend or vice versa if your goal is weight gain. It is that simple.
Let’s take an example of a 40-year-old man whose total calorie expenditure is 2500 kcals per day, and his total calorie intake is 3000 kcals per day. Suppose that out of these 3000 kcals, only 500 kcals come from carbs, and the rest are from fat and protein. Even though he is taking only 500 kcals from carbs, he will gain approximately 1 pound each week because his total calorie intake is higher than his calorie expenditure. So, carbs alone are not responsible for weight gain; your overall calorie intake makes you gain weight.
Some people think that excess carbs intake converts into body fat. Yes, it is true, but the process by which carbs are converted into fats is not easy for the body. One more reason people think carbs are bad is the glycemic index. Because of this overhyped term, many fitness gurus recommend low glycemic index diets such as whole wheat pasta, whole wheat bread, brown rice, etc. They believe that high GI foods stimulate your insulin production instantly, resulting in fat storage because insulin is the hormone responsible for fat storage. But research studies show that low GI diets, compared to the high GI diet, have either no effect or little modest beneficial effect on metabolic syndrome factors.
Eating carbs at night is another thing that people associate with weight gain. Most so-called fitness experts recommend not eating at night if our goal is weight loss. It is ultimately a myth because it does not matter when you eat; what matters is how much you eat in a full day. It is already proven by a research study done on 78 police officers in 2011 that eating carbs at night had no negative impact on fat loss.
Conclusion– As long as you do not overindulge, carbohydrates are not terrible. Remember, if your carb intake comes from processed foods, it is definitely not healthy.
Jobanpreet Singh
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