Not all carbs are actually bad for you. By turning to healthy carbs for weight loss, you’ll be able to enjoy delicious foods and shed those extra pounds at the same time.

Drop the carbs, and you’ll lose weight. You’ve probably heard this before. Carbohydrates usually get a bad rep, but are they really bad for your weight? That’s not entirely true. See, there are actually a couple of good carbs for weight loss. If you’re trying to shed those extra pounds, then switching to these carbohydrates could be what your program currently needs. In this post, we’ll go over what carbs are and how they can actually help you lose weight, not put on extra pounds.

What Are Carbs? What Do They Do?

You’ve been told that sugar gives you a “sugar rush”. And that’s because it increases your glucose levels. But, sugar itself is not the only thing that can affect blood sugar levels. Carbs are broken down into sugars when they enter your digestive system. And when this happens, they’re also going to push more sugars (glucose) into your blood. The glucose that enters your blood then has to go into your cells – they essentially act as fuel for every cell.

Not all carbs are the same. That’s why it’s important to ask questions like, “what are refined carbs?”, and, “which carbs are actually good for you?”.

In the Diet and Health: Implications for Reducing Chronic Disease Risk medical publication, [1] we learn that carbs are actually a very important calorie source. They’re easy to get ahold of and tend to be affordable. But, what many don’t realize is that not all carbs are the same. You get your good ones and the bad ones – and we’re specifically referring to how they affect your weight.

So, in essence, carbs can be described as sugar molecules. And they form one of the main nutrients, alongside fats and proteins, that you can get from foods, as well as liquids.

Why Carbs Can Help With Weight Loss

You’re now familiar with the fact that carbs are technically sugar molecules.

If you’re eating food with carbs, then your body converts them. And once converted to glucose, that’s going to end up in your blood. The question is – how is this going to help you with weight loss? You’ve been told to cut down on carbs. Now, we’re telling you they might not really be that bad for you?

There are actually a couple of ways in which carbs can help you. So, we really need to look at each of these.

  • Fill Up On Fiber: We’ve talked about the fact that not all carbs are the same. But, did you know that fiber is actually a type of carbohydrate? Yes, it’s true – and this is also where the main thing about good carbs for weight loss comes into play. Fiber isn’t digested like other carbs. Instead, it remains in your gastrointestinal tract. Fiber helps you feel more satisfied [2] with your meals. It helps you feel full for longer. And that curbs your cravings. Plus, it’s also going to help you avoid overeating.

  • Improves Workout Performance: Struggle to get past those first 5 minutes of a workout? Well, carbs could just be the answer. See, if you’re going to eat healthy carbs, they’re going to add glucose to your muscles. And, remember – glucose is going to give your cells fuel to make energy. So, that’s also going to help improve your performance,[3] give you more stamina, and ultimately ensure you burn through more calories.

  • Improves Metabolism: Your metabolism plays a role in how quickly you can drop those pounds. And with the right carbs in your diet (the healthy ones), you’re going to boost your own metabolism. Your body will be able to burn through fats faster.

How Many Carbs Should I Consume Daily To Lose Weight?

The next question you might ask: “How many carbs should I eat a day?”

There’s no fixed amount that’s going to work for everyone. That’s why you’ll need to take a more personalized approach. It’s usually advised to get about 45% to 65% of your daily calories from carbohydrates. That means you’ll first need to consider how many calories you want to consume in a day.

If you’re trying to lose weight, then the magic word here is “calorie deficit”. Your intake of calories should be less than you expend. If you’re burning through 2000 calories a day, then eating 1500 calories is a good idea. So, in this sense, you’ll get between 675 and 975 calories from carbs. Now, once this is calculated, it’s time to look at good carbs for weight loss and steer clear of ones that are considered unhealthy.

Blueberries Watermelon

What Carbs Should I Eat To Lose Belly Fat?

By now, you should be asking what carbs can you actually eat. The good news is, there are a lot. Let’s cover a couple of them in the list below.

  • Chickpeas: They fill you up on protein and fiber. Plus, chickpeas contain magnesium, iron, phosphorus, and folate.
  • Oats: The fiber in oats helps your digestive system and keeps you full. You’re going to fill up with about 6 grams of protein and 5 grams of fiber. And that’s all just in a cupe of cooked oats.
  • Sweet Potatoes: They’re not the same as regular potatoes. And if you’re eating sweet potatoes, they’re filling you with beta-carotene, fiber, and potassium, and you even get a high dose of vitamin A!
  • Black Beans: Next up – beans. Black beans, to be precise. And they’re loaded with fiber and protein. Plus, black beans are also going to help you get some really important vitamins and minerals.
  • Blueberries: Have some blueberries with yogurt. They’re delicious and packed with antioxidants. Now, these antioxidants actually fight against free radicals. Plus, you’re getting a healthy dose of fiber to keep you feeling full.
  • Boiled Potatoes: While starchy, potatoes can still be a healthy addition to your diet. One medium potato (boiled) has 160 calories and gives you four grams of fiber. They also contain vitamin C and potassium.
  • Underripe Bananas: A medium underripe banana gives you 15% of your daily recommended intake for vitamin C! Plus, they’re also going to load you up on fiber and potassium. They’re great for boosting your energy too.
  • Quinoa: This one is known as a complete protein. It’s also got fiber, as well as minerals and vitamins.
  • Legumes: There are different types of legumes. They’re generally a source of fiber and protein.
  • Watermelon: The high water content of watermelon contributes to your hydration and helps you feel full. It’s also a source of potassium and vitamin C.
  • Whole Wheat or Whole-Grain Bread: Great source of energy and fiber. Whole wheat products, such as brown rice and brown pasta, are also good sources of B vitamins.
  • Spinach: Spinach is a superfood. It’s full of antioxidants, fiber, and a wide variety of nutrients.
  • Strawberries: A great way to fight off oxidative stress thanks to the antioxidants in the fruit. Strawberries also offer potassium and vitamin C.
  • Apples: An apple a day might just keep the doctor away. They’re a source of fiber, contain potassium, and have the antioxidant vitamin C.

Of course, if you’re trying to make your diet more effective, you can add an extra supplement. The Nuu3 Apple Cider Vinegar Gummies, for example, help to boost your metabolism and make you lose weight faster.

Benefits Carbs to Achieve Your Weight Loss Goals

Now that we’ve considered a couple of good carbs for weight loss, let’s look at the benefits that adding carbohydrates to your diet offers.

  • Can Help You Stick to a Weight Loss Plan: It’s easier to fill up on fiber with carbs, so that’s going to make you feel full. It’s easier to control your cravings this way.
  • May Protect You Against Chronic Diseases: Healthy carbs for weight loss helps to reduce fat in your body and often contains a lot of antioxidants, which help to reduce the risk of certain chronic diseases.
  • May Help Reduce Visceral Fat: The fat in your abdomen is especially dangerous. With the right kind of carbs and a good weight loss program, you’ll start to notice a reduction in fat storage.

What Carbs Should I Avoid To Lose Weight?

We’ve talked about good carbs for weight loss, but what about the bad ones? Yes, there are carbohydrates that help you lose weight. But there are also ones that are going to make you more likely to gain weight. That’s why it’s important to know what carbs to avoid.
Let’s take a look at a few carbs you should avoid:

  • Fruits that are high in sugar
  • High-starch vegetables
  • Salad dressings marketed as “low fat”
  • Candy
  • Dried fruit
  • Jams
  • Jellies
  • Fruit juice
  • White bread
  • Yogurt that is sweetened

Other Things to Consider

Finally, we want to focus on a couple of extra things to keep in mind. This will help to give you better results.

  • The carbs you get from a burger compared to whole-grain toast are not the same!
  • Don’t just focus on carbs. They can help, but you’ll still need to eat a healthy diet and exercise.
  • Consider taking a supplement to give you faster results. Nuu3 Apple Cider Vinegar Gummies is a good option to start with.
  • Don’t forget to reward yourself when you reach those small milestones. Not with a huge plate of fried foods – but rather with something small that won’t make you get off track.
Microwave popcorn

Frequently asked questions

Is popcorn OK for weight loss?

Yes, it can be. But, it depends on how you make it. Don’t opt for microwave popcorn. They’re loaded with added ingredients, such as sodium and often even saturated fats. Instead, make your own popcorn at home. Spice it up with the spices you prefer. That’s a much healthier way to enjoy popcorn when you’re feeling snackish.

Can I eat carbs every day and lose weight?

It’s totally possible, but the type of carbs you eat does matter. If you’re opting for deep-fried and processed foods, then no. This is not going to help you lose weight. But, turn to foods that are high in fiber (which is a type of carb) and good carbs for weight loss, and you’ll be able to reach your goals without as much of a hassle.

What is the number 1 worst carb?

White bread, doughnuts, and rice cereal are some of the worst carbs. If you want one in particular - that’s going to be simple carbs that are not only highly processed but also have a high GI (glycemic index). Those are the carbs that quickly cause a spike in glucose levels. They lead to a crash, inflammation, and weight gain.

How much weight can you lose in 2 weeks without carbs?

Your diet and exercise program will still play a role here. Expect to lose anywhere between three and six pounds. But, if you’re eating more calories than you are burning, even if they’re not coming from carbs, then you’re not going to lose weight.


You should now understand that there are bad and good carbs for weight loss. If you’re going to be including carbs in your diet, then you’ll need to opt for the better ones. That’s going to help you reach those weight loss goals. Plus, they’re helping to fill you up more, and that means there’s a lower chance of experiencing those annoying cravings during the day. Just be sure to exercise too, as that’s going to help you get into a calorie deficit.