T“It's a bit of a gray area,” says Bethan Crouse, a nutritionist at Loughborough University. She wouldn't advise the athletes she works with to completely cut out carbohydrates – foods like bread, cereals, potatoes and sweets. “However,” she says, “reducing carbohydrate intake may be beneficial for weight loss if we can reduce overall energy intake.”
Weight loss comes down to energy balance: we consume fewer calories than we burn. There are many ways to achieve this: exercise more, eat less, or choose foods with fewer calories. Cutting back on certain carbohydrates may be one way to create that deficit, she says. Not because carbs make you fat, but because other macronutrients like fiber, protein and fat tend to be more filling. “If we spend more calories on these foods, we feel fuller longer,” Krause says.
This is especially true for refined carbohydrates, such as white bread and sweets, which are quickly digested. They can be useful as a pre-workout snack, but are less useful as a main source of carbohydrates. Instead, Crouse recommends eating high-fiber foods at mealtimes, such as brown rice and whole grain bread, which release energy more slowly.
“You'll feel much better if you eat a balanced diet that's high in protein, vegetables, and healthy fats,” she says. “This is a much better investment of your calorie dollars.”
Krause recommends consuming more carbohydrates on days when you exercise: “This reduces the risk of disease and injury, and also promotes adaptation to physical activity.” On rest days or less active days, cutting back on carbs can help lower your overall energy intake as long as you still include protein for muscle recovery and plenty of fruits and vegetables for vitamins, fiber and antioxidants.
