Do you really need to cut carbs to lose weight?

Malaysians, like many others, are curious about whether cutting carbohydrates is essential for weight loss. With 54.4% of Malaysian adults considered overweight or obese, according to the National Health and Morbidity Survey 2023, some may be seeking quick solutions. However, carbohydrates are not the sole cause of weight gain, and eliminating them completely may not be necessary or practical for most people.

Weight loss occurs when we consume fewer calories than our bodies burn, a state known as a calorie deficit. This can be achieved through various methods, such as reducing portion sizes, opting for lower-energy-density foods, using less fat in cooking, cutting down on sugary drinks, or increasing physical activity. Reducing carbohydrates is one strategy, but research comparing low-carb diets with balanced-carb diets has generally shown little to no difference in weight loss over one to two years.

The most effective diet is not necessarily the most restrictive; it should provide good nutrition, manage hunger, and be sustainable in your daily life. Cutting carbs altogether can make mealtimes challenging, as many Malaysian staples like rice, noodles, and bread are eliminated. This can lead to feelings of deprivation and a greater likelihood of abandoning the diet.

The rapid weight loss seen on very-low-carb diets is primarily due to water loss, as the body stores carbohydrates as glycogen in muscles and the liver along with water. Once carbohydrates are reintroduced, glycogen and water stores are replenished. Carbohydrates also vary in type; complex carbs like whole grains, oats, beans, chickpeas, corn, and sweet potatoes contain more fiber and are digested more slowly, promoting satiety.

In contrast, refined carbs have undergone more processing and often lack fiber, providing less fullness.

To manage weight, focus on choosing fiber-rich, minimally processed carbohydrate sources and limiting those high in added sugars. You don't need to eliminate all carbohydrates; instead, watch your sugar intake, aim for balanced meals, and allow yourself the occasional indulgence without guilt. Instead of giving up carbs, follow these tips: keep portions in perspective using the Malaysian Healthy Plate as a guide, build balanced meals with protein and vegetables alongside carbohydrates, choose higher-fiber options when possible, pay attention to drinks that may add excess sugar and calories, and be consistent rather than extreme.

Remember, it's how much you eat, what you pair foods with, and the overall quality of your diet that truly matter.