Can You Lose Weight Eating Carbs?

Carbohydrates do contribute to weight loss. All three macronutrients can serve as energy sources, but compared to protein and fat, carbohydrates burn much faster, making them a quick-acting energy source. They also consume less oxygen, putting less strain on the respiratory system, and produce only carbon dioxide and water, without any waste. In the realm of weight loss, "cutting out carbohydrates" seems to be an unshakeable truth. Many believe that as long as they avoid staple foods like rice and noodles, they will definitely lose weight. However, this extreme approach is not only difficult to maintain long-term but can also harm the body. During weight loss, what we really need to do is not completely eliminate carbohydrates, but rather learn to choose and consume them wisely.

1. Moderate Carbohydrate Consumption: Common carbohydrate foods include rice, noodles, and steamed bread. These foods contain a large amount of carbohydrates, which provide the body with daily energy and maintain normal function. If consumed in moderation, within the body's caloric intake, they generally contribute to weight loss.
2. Excessive Carbohydrate Consumption:Excessive carbohydrate consumption, exceeding the body's caloric intake, generally leads to weight gain. Carbohydrates are broken down into glucose, which is converted into fat and accumulated in the body, leading to weight gain.

Types of Carbohydrates

First, let's take a look at what carbohydrates are and what they do.

We get nutrition from food. Carbohydrates provide us with energy, or calories, that our bodies need to function properly. For example, staple foods like rice, bread, noodles, tortillas, crackers, and cereal are all common carbohydrates. However, carbohydrates can be divided into three types: starches, sugars, and fiber.

High-Quality Carbs

• Whole grains, such as oats, brown rice, and whole-wheat bread, are rich in fiber, aid digestion, and provide sustained energy.
• Vegetables, such as spinach, carrots, broccoli, potatoes, and yams, provide not only fiber but also a variety of vitamins and minerals.
• Beans, such as black beans, red beans, and mung beans, are excellent sources of protein and are rich in fiber and minerals.

Note: Losing weight doesn't mean completely avoiding staple foods. Instead, choosing a moderate and balanced diet of high-quality carbohydrates is crucial. Try to choose whole grain, low-sugar staples, combined with vegetables, protein, and healthy fats. This can help you lose weight more effectively and maintain it.