Carbohydrates and fat in a weight-loss menu
Carbohydrates aren’t the enemy, but they aren’t the only place to adjust calories in a diet either. One older study from Loma Linda University in California showed well why healthy fat can stay on the menu while you lose weight.
Why are carbohydrates and fat pitted against each other at all?
When the talk turns to weight loss, a quick argument often breaks out: is fat to blame, or carbohydrates? The reality is calmer. Your body doesn’t count buzzwords. It counts energy, portions, hunger, and how well you can actually stick to your plan.
Fat provides a lot of energy, so it’s easy to overeat. At the same time, fat helps food stay in your stomach longer and makes a meal tastier. Carbohydrates provide faster-usable fuel, especially during training. There are differences here too: potatoes, oats and whole-grain rice are not the same thing as candy or a sugary drink.
The simple truth: you don’t lose weight because one nutrient has been declared evil. Weight drops when your food consistently provides less energy than your body burns. The question is which menu helps you do that without constant hunger and fatigue.
How did carbohydrates compare with fat in the study?
Loma Linda University (in California) recently looked into healthy fats. The researchers compared two low-calorie diets with the same calorie amount (-1.015) and 30% protein, but with a different share of fat and carbohydrates.
The high-fat diet consisted of 39% fat. The main fats came from almonds (84g). The same menu contained 32% carbohydrates. The other, higher-carbohydrate diet consisted of 18% fat and 53% carbohydrates.
After 24 weeks, the researchers compared the results. Those whose diet included almonds lost 62% more weight, 56% more body fat and 50% more from the waistline than those who followed the diet richer in complex carbohydrates.
So what is actually going on? This study doesn’t say that complex carbohydrates should be struck from the menu. Rather, it shows that healthy fat doesn’t automatically have to get a red light in a diet. If calories are under control and there’s enough protein, a higher-fat menu can also deliver a very good result.
What should you actually look at on your plate?
Start with the simplest thing: does your food keep you full? If breakfast is only a sweet bun and coffee, hunger comes back quickly. If you add protein, a little fat and dietary fiber, the picture is different. For example, eggs, quark, oat flakes, nuts, vegetables or fish give your body more than just quick energy.
Healthy fats can come from nuts, seeds, olives and fatty fish. They don’t make a menu slimming automatically, because calories still count. But they can make a diet more bearable. That matters, because the best plan is the one you can follow next week too, not just on Monday.
Carbohydrates should come primarily from ordinary food: potatoes, buckwheat, rice, oats, whole-grain bread, fruit and berries. If you train, carbohydrates are especially practical. They help maintain strength, pace and recovery. But if you move little and your portions are large, adjusting the amount of carbohydrates may be what quickly gives you clarity.
A practical plan: carbohydrates, fat and calories
Don’t start by forbidding yourself everything you enjoy. Look at portions first. A handful of nuts is not the same as a bowl of nuts. The same goes for rice, pasta and bread. Both sides can support a diet, but with both you can also go too far.
A good plate is simple. Put a protein source on it, a large portion of vegetables, a sensible amount of carbohydrates and a little fat. If your weight isn’t moving, first cut back on the part that’s easiest to overeat. For some people that’s oil and nuts. For others it’s bread, rice or sweet snacks.
Honestly, most people don’t need to argue endlessly about carbohydrates and fats. What matters far more is whether you get enough movement during the week, whether your sleep is in order, and whether your nutrition doesn’t fall apart every evening. Fat and complex carbohydrates are tools, not opponents.
FAQ: carbohydrates and healthy fat
Do carbohydrates make you fat?
Not on their own. What makes you gain fat is a persistent energy surplus. Carbohydrates can contribute to this when portions are large and the food is very easy to overeat, such as sugary drinks or snacks.
Can you eat nuts while on a diet?
You can. In the study described in the original, the main fats in the high-fat diet came precisely from almonds (84g). The key is the amount. Nuts are beneficial, but energy-dense.
Is it better to cut fat or carbohydrates?
Choose what you can do consistently. If you love training and need strength, don’t cut carbohydrates too low. If you tend to go for sweets and snacks, sorting out your carbohydrate sources may be the first step.
So if you want to start losing weight, don’t be afraid to eat healthy fats such as nuts, seeds, olives and fatty fish. Just make sure their calorie content fits your daily food intake and doesn’t push you over the line you need to stay under.
Author: Muscle & Fitness
Source: WHO – healthy eating.
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