The real reason low-carb diets work
People are losing a ton of weight on low-carb diets, so does that mean you have to give up carbs? The real reason why people lose weight on low-carbohydrate diets, is because carbs contain water and calories.
When people eat fewer carbs, they are reducing their water intake, and are likely to be dehydrated, and weigh less. Another reason is that cutting out foods, like carbs, is, in effect, cutting out calories. It’s the calories, not the carbs, that cause weight gain.
You can cut back on fat and/or protein and lose weight too. An excess of any food will cause unwanted weight gain. Carbohydrates like fruit and vegetables should never be omitted. In fact, people need to eat MORE fruits and vegetables, and eat less dairy, fatty meat, oils, and unhealthy, high-calorie, low-nutrient carbs from pasta, chips, pretzels, soda, bread, bagels, candy, waffles, pancakes, cookies, ice cream, and flour tortillas. You don’t need to ban these foods unless you want to; just reduce the portion.
While grains are whole foods, it’s a good idea to lower the intake of grains (we eat way too much). Grains spike blood sugar and contain a lot of calories (typically 150 calories in a mere 1/2 cup). Swap out some of those grains for more vegetables, which contain more nutrients and make you feel fuller from the naturally-occurring fiber.
You don’t need to give up carbs, but you do need to reduce calories and add more activity to lose body fat.