Is cutting carbs an effective weight loss strategy?

IMO you can cut carbs, just as long as you adjust your other macros and activities to compensate. Obviously they're the preferred source of energy, but the body can use pretty much anything when pushed to, so as long as you can keep your energy levels up it's a good strategy.

Doesn't really work for gaining muscle though.

Not for me.

effective...sure...you're cutting out an entire macro and thus reducing your calorie intake (so long as those calories aren't replaced elsewhere). Personally, my performance and recovery suffers when my carbs are too low and by no means is cutting carbs necessary to lose weight...which is seems is what a lot of people think. And, carbs aren't the devil...also something that a lot of people seem to think.

My carbs are my rocket fuel.

I don't think that carbs are what is causing obesity. I do think we're encouraging people to eat a lot of easy calories while also encouraging them to sit around doing nothing.

ninerbuff wrote: »

Weight loss yes. As for a livable lifestyle, not for me.

A.C.E. Certified Personal and Group Fitness Trainer
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Same for me. Also, "cutting carbs" does not only mean low/ very low carb. It can be a modest cut. For me, that meant 100-150g carbs daily during my 1lb/week cut. I'm at ~200g now, and as I move closer to maintenance, it will be more like 250-300g carbs, as I see no need nor have desire to pound more protein down my gullet (which is already sufficiently high).

What if you lowered your carbs one day, but ate your rda the next? Or had a few low carb days per week. This is kinda what I do, as I try to stay low carb as much as I can, but find it too hard to stick to 7 days a week. Am I wasting my time just low carbing 3-4 days a week?

If cutting the carbs helps you eat at a deficit, yes. If you are diabetic or borderline, it's recommended in order to lower blood sugar levels. If you have thyroid issues like I do, (Hashimoto's/hypothyroid) there is some suggestion that low carb/keto helps with weight loss. I'm trying it now, and am finding it helpful.

I had been eating mostly gluten free at 1400 calories per day and not losing weight. Going low carb (35-50g) at 1400 calories per day has helped me lose a pound in ten days.

If you don't have any underlying conditions, carbs are an important part of a balanced diet.

williams969 wrote: »

ninerbuff wrote: »

Weight loss yes. As for a livable lifestyle, not for me.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

Same for me. Also, "cutting carbs" does not only mean low/ very low carb. It can be a modest cut. For me, that meant 100-150g carbs daily during my 1lb/week cut. I'm at ~200g now, and as I move closer to maintenance, it will be more like 250-300g carbs, as I see no need nor have desire to pound more protein down my gullet (which is already sufficiently high).

This. I don't see cutting carbs as meaning a low carb diet, necessarily, or being contrary to watching calories. For me the most effective (easiest, more consistent with the foods I care about) way to reduce calories was to cut carbs to about 100. They are now around 150 (sometimes lower--they've been kind of low lately without me planning it) and I am happy with the balance of macros I'm eating. I may kick them up when I start doing more long distance exercise again and certainly when I get to maintenance, for the reasons you mention.

Mr_Knight wrote: »

I'm pretty sure that vast majority of people who want to create a caloric deficit are going to have to cut carbs.

True that. All the yummy carby stuff I like is high calorie and just leaves me wanting more and therefore go over my tdee.

Extremely effective for some people.

It was for me. If it wasn't for my massive sweet tooth, low carbing would be my natural way of eating at this point; doing it off and on for years literally killed my cravings for almost all high carb foods. I have never gained weight while low carbing, and that's without counting calories. I have maintained and stalled though. It's extreme satiating.

And for the person who stated you can't build muscle while low carbing? Yeah, my body disagrees.

I control my carbs as too many set my appetite zooming, but am by no means low-carb. I try to eat around 100g/day, spaced throughout the day (100g in one meal or even 60 or 70g in one meal would have me face-down in a tub of Doritos in no time).

However, this doesn't make me lose weight faster or anything. I do feel I retain less water this way (when I have a very high-carb day, my face and fingers puff up pretty drastically). But without controlling my calories as well, I don't lose weight just from controlling my carbs. Nor do I gain from a few more carbs on any given day.

I did low-carb off and on for years, always thinking it would be my Holy Grail of being able to eat tons of food yet get my weight down, but after the initial "woosh" in the beginning (water), my weight stopped, unless I was controlling my calories too.

Since it came down to CICO, I made the decision to just eat what, for me, would be a reasonably controlled amount of carbs to keep my appetite in check, but not to low-carb anymore. It is just not sustainable for me. I miss my more carb-y foods terribly and always fall off the wagon doing low-carb.

I do know there are people who do beautifully low-carbing. There is a low carb board that's quite famous and does have "lifetime" low-carbers. Google Low Carb Forum and it will probably be your first result. The description next to the name will say "Active Low-Carber Forums," I think.

Like you, I was very, very high-carb for most of my life, but because I was constantly on a diet (been on diets since 1978), and did control my calories for the majority of that time, my total carbs for the day probably weren't much different from the Standard American Diet carbs allotment. However, I'd eat, say, a Pop Tart for breakfast, one Cup O'Noodles for lunch, and for dinner, some rice, and maybe a piece of protein, but maybe a piece of bread instead. If I had room calories-wise, I'd have a dessert...a little piece of cake...something wheat-y. I was seriously all about carbs, carbs, carbs. I was starving that entire time...for years and years and years. About 11 years ago I snapped and could no longer seem to control my calories, and got fat.

So I came upon low-carbing in a desperate search for how to control my appetite, but after a few years of doing that, then falling off the wagon, then doing it again...later, rinse, repeat...and winding up VERY overweight, I have now found my happy medium for macros and am controlling my calories. Hope the same happens for you, with your own happy medium.