A fitness expert outlines how to include carbs in your diet wisely—without sabotaging your weight-loss goals.
Understanding Carbohydrates in Weight Loss
Carbohydrates often get a bad rap in the weight-loss world. While overeating carbs can contribute to weight gain, cutting them out entirely is neither practical nor sustainable, says fitness and nutrition specialist Aman Puri.
He divides carbs into two main categories:
- Complex carbs: Found in whole grains, legumes, fruits and vegetables. These provide sustained energy and keep you fuller for longer.
- Simple carbs: Found in white bread, sugary drinks, baked goods — these may give a quick burst of energy but lead to hunger and overeating soon after.
Four Practical Tips to Manage Carbs in Your Diet
- Pick smarter carbs, not fewer
Choose complex carbohydrates like brown rice, whole-wheat bread or legumes instead of refined white flour or sugary snacks. These foods are higher in fibre, vitamins and minerals. - Keep an eye on how much you eat
Even good carbs can add up. Adjust your carb intake according to your daily calorie goal and activity level to maintain balance. - Watch your portions
Use measuring cups or a food scale, especially when eating high-carb meals like rice or pasta. Stop when you feel full rather than finishing everything on the plate. - Choose real, unprocessed foods
Processed foods may be stripped of nutrients and loaded with refined carbs and sugars. Opt for whole foods — fresh fruits, vegetables, lean proteins and healthy fats.
Why This Approach Works
- It helps you stay energised and full, thanks to complex carbs and fibre.
- It reduces the spike-and-crash effect often caused by simple carbs, lowering the risk of overeating.
- It promotes sustainability — you’re less likely to abandon your diet if you’re eating a balanced amount of carbs rather than cutting them out completely.
- It aligns with the science showing that nutritional quality matters as much as quantity when managing weight.
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