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How To Eat Carbs And Lose Weight Proven Ways

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Whenever we want to lose some weight, we tend to cut down on our carbs. Or we must have heard from someone saying that they are on a low-carb diet.

So the question here is that ‘are we still able to lose weight by having high carbs in our meals?’

As per a case study published in the journal Nutrients, overweight people around the world were put on a high-carb diet for 16 weeks. The results were surprising, as they were able to reduce their overall body weight without doing any exercise.

Must Read: How to Drink Kombucha for Weight Loss

So the answer is yes, you can reduce your weight by eating carbs.

The Changing Trend

For a long period, a low carbohydrate diet was preferred by people. These diets involve eating fish, lean meats, nuts and seeds, leafy green vegetables, and selectively chosen fruits such as apples, blueberries, and strawberries.

However, due to this diet, the body burns fat to attain energy as carbohydrates are not present. This significantly affects the heart and drops the sugar level in the human body.

In comparison, a high carbohydrate diet is gaining popularity.

It is always said that a balanced diet includes three very important components that are carbohydrates, proteins, and fats.

Researching the reason why a high-carb diet is successful we came across the people living in the blue zones.

You will be amazed to know that people of these regions not only live over a hundred years but also are not affected by metabolic diseases like obesity, hypertension, and diabetes.

Before jumping to the reasons behind this, we first need to understand what exactly carbohydrates are.

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In nutrition, carbohydrates are known as energy-yielding nutrients. These come under the categories of macronutrients. Proteins and fats also belong to this group.

Mainly we have three types of carbohydrates:

  • Sugars
  • Fiber
  • Starch

Intake of carbohydrates is very important as it gives essential nutrients to our body for proper functioning.

Saying that carbs will make you fat is not true because not all carbs are created equal.

Just Look At The Picture Given Below


Everything here is a carb.

If your diet is mainly filled with low-quality carbs with zero nutrients then yes you will tend to overeat leading to gaining more weight. Bad carbs include sugary substances, junk food, and sodas.

However, high-quality carbs are full of nutrients. Helps in speeding up metabolism, burning fat, and losing weight.

Eating carbs in your meals will make you starve less. It will keep you fuller for a long period, improve physical performance, and even will help you with your mood swings.

Now understand that there are two types of carbs; one is a good carb and the other is bad carbs. Eating bad carbs will always lead to a gain of weight, while good ones will enable you to lose them.

Features Of Good Carbs

Good carbs are sometimes named smart carbs which have the following features

  • High in fiber
  • Sustains energy levels
  • Improves digestion
  • Stabilizes blood sugar level
  • Dense in nutrients
  • Feel fuller and much longer
  • Not highly refined

How Many Carbs A Day?

It should be noted that to lose weight, the number of carbs per person depends on their age, sex, body type, and the level of activities, they perform.

The dietary guidelines for Americans suggest having 50-65% of daily caloric intake from carbs. It can be 250 to 350 grams per day.

How High Carb Diet Works?

In a high-carb diet, you tend to eat high-fiber foods. These food substances take a way longer time to digest.

Next, carbohydrates in these will break down into glucose which will be used to provide energy to the human body.

In this way, there would not be any surge in blood sugar levels.

So the main aim of such a diet is to shift the focus to complex carbohydrates that will help you to feel full longer than simple carbs that will make you feel hungrier soon.

List Of Smart Carbs You Need To Add To Your Diet

  • Sweet Potatoes

These are less starchy and have fewer calories. Moreover, sweet potatoes help you to satisfy your sugar needs. They have a superior content of vitamin A. These have the potential to provide you with immense energy. On the other hand, regular potatoes are rich in nutrients and fiber.

  • Banana

Being a natural diuretic, these can turn your pudgy stomach flat by reducing bloating. These are very rich in potassium and glucose which provide you with quick energy. Consuming these could keep your stomach full for at least 90 minutes. Carbs are slowly released, giving enough energy, and don’t convert into fat.

  • Oats

High in fiber, oats help in losing weight. The water content in oats can help you to reach maximum satiety levels. Easy to digest, these are loaded with multiple nutrients yet low in calories. A bowl in the morning can last you to lunch without feeling peckish.

  • Beetroot

This has natural sugar with very few calories. Beetroots are known to have inorganic nitrates which help in providing enough stamina to perform any physical activity without getting easily exhausted.

  • Barley Water

You all have might been drinking barely water in your childhood. This super drink helps you to be fresh and satisfy your hunger. This underrated item has a killer appetite suppressant by cutting down on your hunger.

  • Popcorns

Surprised? Yes, you read it right. Popcorn is a great low-calorie snack. For a cup of popcorn, the only calorie allocation is only 31 calories.

Let’s Break The Misconception

People have a great misconception that eating carbs can always add up to their weight.

So let’s discuss how you can manage your carbs and still be able to lose weight.

  • Choose Wisely: people always make mistakes while choosing their carbs. Here one should know the possible substitutes. For example, if you are craving sugary candies then eat one banana over it. This will help you to overcome your sugar wants while keeping you healthy.
  • Take Low Carbs Over Fat Carbs: Try to eat the things which provide you with low carbs yet keep you fuller for more time than eating again and again.
  • Drink Green Tea: After every meal of starch, try a soothing cup of green tea. This will help you to reduce blood sugar spikes and regulate the hunger hormone.
  • Exercise Regularly: whether it is a Low carb or high carbs diet, exercise is a must. Once you eat those calories now it is your responsibility to wash them off. And this can only be done by sweating off some fat.
  • Cut Down Your Refined Sugar: sugar can indeed create stubborn belly fat. To regulate the level of sugar in your blood just take it smartly. You can replace your sugar with some honey or bananas or sweet potatoes.
  • Happiness Is Linked With Carbs: for losing weight you have to tailor your diet according to your needs. If you eat the things you love, it will automatically work for your happiness. Following a strict diet may cause stress but if you are eating the right things in a controlled manner, it will ultimately make you cheerful.


So it is very much clear that you can’t skip cards for a long period. If taken in a moderate proportion they can work as a magical diet for weight loss.

Now you know what are the good carbs and bad carbs. Choose wisely as it can cause opposite effects on your body.

It is always advisable to take consultation with your nutritionist before following any of the diets.


This article is purposive for intended general information and does not mark individual circumstances. It is not an alternative to professional advice or help and should not be relied on to make decisions of any kind. A licensed physician must be consulted to diagnose and treat any medical condition. Any decision you make depending upon the information highlighted here is strictly at your own risk and responsibility.

People Also Ask (FAQs)

1. Which is better: a low-carb diet or a high-carb diet?

The key element behind losing weight is to find a diet that you love. This also depends upon your lifestyle,  body type, and food choices. So follow what you love.

2. Is there any disadvantage of a high-carb diet?

If you eat lots of carbs it can lead to a sky shoot in your blood sugar level and can cause even diabetes. Take carbs in moderation.

3. Can we lose belly fat by eating carbs?

Yes, you can lose your belly fat by eating carbs. Smart carbs like oats in breakfast release carbohydrates that break down slowly keeping your stomach full and helping you to burn more fat.

4. Can you build your muscles by eating carbs?

To gain more energy during workouts carbs play a very important role. They provide you required amount of stamina to stay active. Thus, yes they help in building muscles.

Sharing Is Caring:

Rishi Govind is a nutritionist and nutrition counselor in New Delhi, India. He is a Postgraduate and passionate about his work. Rishi has over 3 years of experience helping people change their relationship with food and their bodies. He specializes in helping people with chronic dieting issues, food allergies and sensitivities, and digestive problems. Rishi's approach is rooted in the belief that everybody is unique and deserves individualized attention. Rishi is passionate about helping his clients feel their best. He is committed to helping them find peace with food and their bodies so they can live their lives to the fullest.

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