Do I Really Need to Cut Carbs to Lose Weight?

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The Short Answer:

No, you don’t need to cut carbs to lose weight. And anyone who tells you otherwise is stuck in a 2005 time loop.

What Really Happens When You “Cut Carbs”

Carbs are stored in the body as glycogen, and glycogen binds to water—about 3–4 grams of water per gram of carb. So when you cut carbs, you rapidly lose water weight. That scale drop? Not magic. Not fat loss. Just fluid shifts.

What About Insulin?

Yes, insulin is involved in storing both glycogen and fat. But insulin isn’t a villain—it’s just doing its job. And more importantly, fat loss still occurs when insulin levels are high... as long as you're in a calorie deficit.

What the Science Says:

✅ A 2018 study (DIETFITS, JAMA) found no meaningful difference in fat loss between low-carb and low-fat diets over a year.

✅ A 2015 meta-analysis in The Lancet showed that low-fat and low-carb diets are similarly effective, provided calorie intake is controlled.

✅ A 2012 paper in Obesity Reviews explains how exercise-induced weight loss is often offset by appetite increases—again reinforcing that total energy balance is what matters.

So Why Do People Lose Weight on Low-Carb Diets?

Because they reduce calories—often without realising it. Cutting out processed carbs (like biscuits, crisps, pizza) slashes calorie intake fast. It’s not the carb, it’s the context.

TL;DR:

🥐 You can eat carbs and still lose fat.
⚖️ Calorie balance is king.
🥦 Nutrient-dense whole foods matter more than macros.
🚫 Don’t fear carbs—understand them.

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