Should You Count Calories or Carbs to Lose Weight?

Should You Count Calories or Carbs to Lose Weight?
Source – Greatist

What is the most effective approach to reducing weight? People are sometimes confused as to whether they should monitor calories or carbohydrates in order to lose weight. Much of the misunderstanding stems from the calorie vs. sugar dispute. Is it more important to track calories or should you limit sugary carbohydrates for weight loss? What about fat?


 Medically reviewed by Dr K on 24th May 2022.

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  1. How Your Diet Is Impacted
  2. Fat
  3. Sugar 
  4. Carbohydrates

Should You Count Calories or Carbs to Lose Weight?

What is the most effective approach to reducing weight? People are sometimes confused as to whether they should monitor calories or carbohydrates in order to lose weight. Much of the misunderstanding stems from the calorie vs. sugar dispute. Is it more important to track calories or should you limit sugary carbohydrates for weight loss? What about fat? To get the answers, you must first filter through the nutritional information.

You must be in a calorie deficit in order to lose weight.

This implies you must expend more calories than you ingest. In layman’s terms, it indicates that most of us should eat less and exercise more. Exercise or increased daily activity may help you burn more calories (for example, by boosting your step count). You may also generate a deficit by eating fewer calories each day. So calories do matter.

But your daily calorie intake is affected by your fat, sugar, and carbohydrate consumption. So pay attention to those facts.

Source - Healthline

How Your Diet Is Impacted

Calories from fat, sugar, and carbs all contribute to total caloric consumption in various ways.

Fat

Fat has nine calories per gramme. Grain or protein offers just four calories. Foods rich in fat may rapidly increase total caloric intake due to high-calorie costs. But consuming healthy fats is good for you.

Fat keeps you full and satisfied. A tiny quantity of fatty food may help you feel full faster and eat less overall. So foods high in healthy fats, including fish, almonds, and avocado, may help you lose weight. Fat is required for the absorption of several fat-soluble vitamins. It is utilised for energy when carbs are scarce.

Sugar 

Small quantities of added sugar aren’t always unhealthy. Fruits and dairy products include natural sugars that enable the body to generate energy.

But many of us unknowingly eat too much sugar. Many processed foods include sugar. Even non-sweet foods like ketchup, salsa, and canned soups may contain sugar.

Many of our beverages are sugary. Sugar intake is connected to major health issues such as type 2 diabetes, metabolic syndrome, and obesity.

Aside from the health risks, too much sugar has dietary effects. The more sugar we consume, the more sugar we crave, say, researchers.  Sugar reduction may lessen sugar cravings, resulting in reduced overall calorie intake and weight loss.

Carbohydrates 

Carbohydrates provide four calories per gramme of energy. Excess calorie consumption from refined carbs like white rice and white bread may promote weight gain, triglyceride elevation, and weariness. These processed carbohydrates lack satisfying fibre and minerals found in whole grains, such as B vitamins.

Moreover, low-nutrient carbohydrates displace healthy meals, such as protein, which may help you feel full and eat less. If you opt to count carbs to lose weight, make sure you eat enough fruits, veggies, and whole grains to obtain adequate vitamins and minerals.

Most individuals find it easiest to track calories to lose weight. Most foods include calorie counts that can be entered into a weight reduction app or tracker. You may design a well-rounded and balanced diet by looking at your carbohydrate, protein, and fat balance.

If you maintain your carb consumption within the suggested range (50-65% of total calories), you will have space for protein and fat. A balanced diet provides your body with the nutrition and fuel it needs to be active and healthy.

Sources

  1. https://www.verywellfit.com/should-i-count-fat-calories-or-sugar-to-lose-weight-3495379
  2. U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015 – 2020 Dietary Guidelines for Americans. 8th Edition.
  3. Liu AG, Ford NA, Hu FB, Zelman KM, Mozaffarian D, Kris-Etherton PM. A healthy approach to dietary fats: Understanding the science and taking action to reduce consumer confusion. Nutr J. 2017;16(1):53. doi:10.1186/s12937-017-0271-4
  4. Stanhope KL. Sugar consumption, metabolic disease and obesity: The state of the controversy. Crit Rev Clin Lab Sci. 2016;53(1):52-67. doi:10.3109/10408363.2015.1084990
  5. Jacques A, Chaaya N, Beecher K, Ali SA, Belmer A, Bartlett S. The impact of sugar consumption on stress driven, emotional and addictive behaviors. Neurosci Biobehav Rev. 2019;103:178-199. doi:10.1016/j.neubiorev.2019.05.021

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