Weight loss is about consuming fewer calories than you burn, and reducing your intake of refined carbohydrates can play a part in that. However, completely cutting out carbs is not necessary, according to experts.
Bethan Crouse, a performance nutritionist at Loughborough University, says she wouldn’t advise athletes to completely cut out carbohydrates such as bread, grains, potatoes and sweets. “However, reducing carbohydrate intake can be beneficial for weight loss, if we can moderate total energy intake,” she explains.
Weight loss comes down to energy balance: consuming fewer calories than we burn. Cutting back on some carbohydrates can be one way to create this deficit, not because carbs are uniquely “fattening”, but because other macronutrients such as fibre, protein and fat tend to be more filling. “If we spend more of our calorie budget on these foods, we feel fuller for longer,” Crouse says.
This is especially true for refined carbohydrates like white bread and sweets, which are digested quickly. They can be useful as a pre-workout snack but are less helpful as a staple. Crouse recommends higher-fibre varieties at mealtimes, such as brown rice and wholemeal bread, which release energy more slowly.
“You’ll feel much better for eating a balanced, high-protein meal with vegetables and some healthy fats,” she says. “It’s a much better investment of your ‘calorie cash’.”
Crouse advises consuming more carbohydrates on workout days to reduce the risk of illness and injury, and support exercise adaptation. On rest days, cutting back on carbs can help reduce overall energy intake, as long as you still include protein for muscle repair, plus plenty of fruit and vegetables for vitamins, fibre and antioxidants.
