We have had a long and contentious relationship with carbohydrates. Thousands of years ago, our ancestors relied on carbs from fruits and vegetables to sustain their diets when animal protein and fat were hard to come by. But, can you lose weight on a high carb diet today?
Well, our lifestyles and diets have changed drastically over time. These days, most of us, especially overweight people, are thriving on different carbohydrate sources than those ancestors. That’s why some popular diets have demonized carbohydrates as the culprit for many of our health and weight problems. No doubt, this is true! However, Just to make a one size fits all condemnation of all carbs doesn’t really work.
Can You Lose Weight On A High Carb Diet?
The popularity of low-carb diets has led many of us to believe that all carbs are bad for us. But, newer evidence suggests that eating low-carb diets is not always the route to healthy weight loss.
Diets that are high in carbohydrates can also lead to significant weight loss and regulate blood sugar levels and cholesterol.
Now before you devour that plate of pasta, or continue snacking at night, you must know that not all carbs are created equal, and not all high-carb diets yield the same results.
Can I Lose Weight Eating A High Carb Diet?
In 2018, the Physicians Committee for Responsible Medicine published the findings of their research that aimed to look at how high-carb diets can help with weight loss, specifically among people who are overweight.
In the study, half of the participants were placed in the plant-based, high-carbohydrate, low-fat diet group, while the other half of the participants maintained their current diet.
The high-carb group’s diet consisted of fruits, vegetables, and whole grains and limited their fat intake to 20 to 30 grams a day. Meanwhile, the control group did not make any changes in their diets, including allowing as much meat and dairy products as they wanted. Both groups also continued with their usual exercise routines. In fact, if you want to lose weight on a high carb diet, you can’t do it without exercise.
High Carb Diet Fat Loss
By the end of the 16-week trial period, the participants in the high-carb group significantly decreased their body mass index, body weight, fat mass, visceral fat volume, and insulin resistance. Meanwhile, the participants in the control group did not yield any significant changes in their bodies.
The results of the study simply show that a high-carb diet can regulate weight and decrease a person’s risk of Type 2 diabetes and can also lower cholesterol levels. But high-carb diets must consist of healthy carbohydrates derived from plants – fruits, vegetables, and whole grains.
These plant-based carbohydrates are high in fiber, making them ideal when you want to lose weight and lower your cholesterol and blood sugar.
Research also showed that people who consumed a plant-based high-carb diet have a longer life expectancy compared to those who stick to a low-carb, animal-based diet.
High-Carb Foods for Weight Loss
If you want to lose weight while on a high-carbohydrate diet, then processed carbs such as white bread, pasta, white rice, and other sweets should be kept to an absolute minimum. If possible, with you, they should be eliminated completely.
Instead, focus on high-carb foods that are plant-based, and only whole grains when eating grain-derived products.
Fruits on a High Carb Diet for Weight Loss
Fruits such as banana, papaya, and orange are packed with fiber and can help you stay satiated for a more extended period. You can also brighten it up with dried fruits such as raisin and dried apricots. However, you have to keep in mind that when you eat dried fruits sugar is much higher, gram for gram.
Vegetables are Meant for Losing Weight
Many vegetables are also high in healthy carbohydrates and fiber, as well as vitamins and minerals. Beetroot, green peas, pumpkin, corn, and sweet potato, and legumes are great options to add to your high-carb, plant-based diet. Whole wheat rice and bread should also be included in your diet as substitutes for the more processed and refined versions.
Is A High-Carb Diet For You?
While high-carb diets containing healthy and plant-based foods are proven to aid with weight loss, this is not to say that low-carb diets don’t work. In some cases, low-carb diets work better, depending on your lifestyle, fitness level, and health conditions.
People diagnosed with polycystic ovarian syndrome (PCOS), endometriosis, fibroids, as well as people with Alzheimer’s disease might want to consider going on a low-carb diet.
Conversely, for people with hypothyroid symptoms, including weight loss resistance, struggling with sleep issues, or generally experiencing high stress levels, going on a healthy high-carb diet could work better for them.
Going on a high-carb diet eating plant-based and whole wheat foods is an effective way to lose weight, control sugar levels, and keep your cholesterol level healthy. Research has shown that going on a high-carb, plant-based diet can be beneficial, especially for overweight people who are looking for ways to control their blood sugar levels.
The bottom line is that you can lose weight and enjoy excellent health on a high-carb diet if you choose the right carb sources. If most of your carbs are coming from pasta meals, cakes and sweets, washed down with soft drinks, then you will almost certainly continue to struggle with weight and blood sugar levels.