Trying to slim down? Your first instinct may be to cut out carbs, which have long been considered the enemy of weight loss.
However, according to experts, this essential food group has been unfairly demonised. Carbs are a necessary component of a healthy diet, and the right ones can even make your weight loss journey easier.
The British Heart Foundation (BHF) points out that low-carbohydrate diet trends have “undeservedly” turned carbohydrates into the “baddie” when it comes to weight gain.
But carbs aren’t actually the villain in our weight loss stories, containing fewer than half the calories found in fat, gram for gram.
Carbs are the body’s favourite source of energy, particularly for the brain and nervous system. Your muscles also need carbs to function properly, and they help keep all your organs running smoothly.
According to current health guidelines, half of our daily energy should come from carbs, which is unsurprising given its benefits.
However, it’s crucial to note that all carbs aren’t created equal. According to one slimmer who lost 5st 10lb, carbs can be ranked from least to most fat-loss-friendly.
Taking to TikTok, @fitlyss.lifestyle warned dieters against pastries, sugary cereals, and white bread, citing these as the worst kinds of carbs.
‘White bread, you might as well lick air – it’s the same amount of nutrients’
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TIKTOK/@fitlyss.lifestyle
She warned that these provide minimal nutritional value, spike blood sugar, and cause your energy levels to crash.
“You think you earned that croissant? Babe, be for real. It’s basically frosting in a different font. White bread, you might as well lick air – it’s the same amount of nutrients,” she told slimmers.
As for sugary cereal, the fitness fiend told followers: “You’re not a child anymore. Your parents didn’t know any better – you do.”
BHF confirmed that these processed carbs are quick to digest, making them easy to overeat. This can ramp up calorie intake and, over time, lead to weight gain.
Fibre-rich quinoa is considered an ‘elite’ carbohydrate
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GETTYFar from satiating, refined carbs (meaning stripped of their fibre and nutrients) “leave your body ready to fight the vending machine by noon”.
Pasta, bagels, and noodles form the second-lowest tier of carbs, according to @fitlyss.lifestyle, with the creator asserting: “They taste like comfort but don’t love you back.”
As for white rice, couscous, and tortillas, she warned that the calories can “add up fast”, so make sure to measure your portions. “These carbs aren’t villains – they’re just silent assassins if you’re not tracking,” she added.
The carbs that actually help with weight loss are the complex, unprocessed ones that retain their fibre and nutritional value – think whole fruits and vegetables, lentils, beans, and wholegrain varieties of bread, pasta, and oats.
They digest slowly, meaning you’ll feel satisfied for longer while eating fewer calories overall. It’s these high-fibre options that should make up about a third of what you eat.
TikTok’s @fitlyss.lifestyle called these “the real deal”, adding: “These carbs actually want you to win.”
According to the slimmer, oats, lentils, fruit, quinoa, and beans form the “elite” carb tier, promising “high volume, high fibre, and high pay-off”.
Want to make better carb choices? Rather than cutting them out completely, slimmers should focus on simple swaps. For example, choosing an apple over apple juice, popcorn over crisps, brown rice over white, and oats over cornflakes can make a big difference over time.
Beyond weight loss, wholegrain and high-fibre options can lower cholesterol, reduce your risk of type 2 diabetes, and improve gut health.