Effective weight loss often involves controlling your carbohydrate intake, but have you ever thought about eliminating them completely? You are not alone. Even celebrities have fallen for the lure of “zero carbs,” only to find that the human body — and brain — eventually resists. Read also | Famous celebrity weight loss diets: A nutritionist explains why you should avoid them or follow them with caution
In an interview with Curly Tales on April 2, 2025, actress Shefali Shah revealed her struggle with the restrictive trend. “I tried to cut out carbs for three months because I wanted to lose weight. The day I finally ate carbs, I slept like a baby. Your brain needs carbs, and you can’t survive on protein alone,” she said.
Shefali’s experiment highlighted a basic biological fact: carbohydrates are the body’s primary fuel source. When stripped, the body often responds with fatigue, brain fog, and irritability.
The science of “good carbs versus bad carbs”
Nutritionists say the “no carb” approach is rarely sustainable. In an interview with Health Shots on October 28, 2025, Aman Puri, fitness expert and founder of Steadfast Nutrition, explained that the secret is not elimination, but choice.
He said that carbohydrates are divided into two distinct categories:
⦿ Complex carbohydrates (“good carbs”): Found in whole grains, fruits, vegetables, legumes and seeds, they provide steady energy and fibre, keeping you full longer.
⦿ Simple carbohydrates (“bad carbs”): Found in white bread, sugary snacks, and soft drinks, they cause a rapid spike in blood sugar followed by a “crash” that leaves you hungry and prone to overeating.
4 Carb Management Tips for Sustainable Weight Loss
According to Aman, cutting out carbs completely was neither practical nor healthy. Instead, suggest these four strategies for a balanced lifestyle:
1. Focus on quality over quantity
Prioritize the nutrient density of your food – replace refined grains with options like quinoa, brown rice and whole wheat bread. These support your immune system and provide essential vitamins. “This doesn’t mean you can’t enjoy a slice of cake occasionally,” Aman said. “It just means you should be more aware of your daily essentials.”
2. Limit your total consumption
While quality is important, quantity still matters. The American Heart Association recommends keeping a food diary for one week, and according to Aman, this helps you identify hidden carbohydrate sources and adjust your intake based on your specific activity levels and calorie goals.
3. Practice portion control
Even healthy carbohydrates can hinder weight loss if consumed in excess. Aman suggested using measuring cups or a food scale to stay within your limits. A simple rule: listen to your body’s hunger signals and stop eating as soon as you feel full, rather than full.
4. Eat fresh, whole foods
Processed foods are often stripped of nutrients and loaded with hidden sugars. Aman said you should fill your plate with colorful fruits and vegetables, lean proteins and healthy fats. By focusing on authentic, minimally processed ingredients, you naturally reduce your intake of “bad carbs,” while providing your body with the fuel it needs to function — and sleep — optimally.
Note to readers: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your physician with any questions about a medical condition.
