Carbs and Weight Loss: Do You Need to Cut Them Out?

Carbohydrates often get blamed for weight gain. In reality, they play a key role in how your body functions day to day.

Written by Kate Stoker, Principal Dietitian at Simply Nutrition Dietitians

Carbohydrates are the main fuel source for your brain and nervous system. Removing them completely can affect energy, concentration, and overall intake.

Carbohydrates are not the problem.

Total energy intake and overall eating patterns matter more than any single nutrient.

Carbohydrates and body weight

Weight changes come down to energy balance over time.

• If energy intake is higher than energy use, weight increases
• If energy intake is lower than energy use, weight decreases

This applies regardless of whether the energy comes from carbohydrates, fat, or protein.

Why carbohydrates get blamed

Low carbohydrate diets can lead to short-term weight loss, which can make them seem more effective.

What we often see in clinic is that this is largely due to eating less overall, not because carbohydrates themselves cause weight gain.

• Cutting carbs often reduces total food intake
• Stored carbohydrate (glycogen) holds water
• Initial weight loss is often water, not fat

What happens when carbs are too low

Removing or heavily restricting carbohydrates can lead to cutting out important food groups.

• Lower fibre intake
• Reduced vitamins and minerals
• Increased reliance on higher-fat foods
• Symptoms like fatigue, headaches, and constipation

These factors can make diets harder to maintain long term.

Energy from different nutrients

• Fat: 37 kJ per gram
• Alcohol: 29 kJ per gram
• Protein: 17 kJ per gram
• Carbohydrate: 16–17 kJ per gram

This shows that higher fat and alcohol intake can increase total energy intake more quickly.

So are carbohydrates a friend or a foe?

A friend. The focus should be on balance, portion sizes, and overall dietary pattern.

You don’t need to cut out carbohydrates.

You need the right balance of carbohydrates, protein, and fats for your lifestyle and goals.

Not sure how carbohydrates fit into your diet?

Get personalised guidance to build a balanced approach that supports your energy, weight, and health goals.

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