Low Carb? What You Eat Matters for Lasting Weight Loss

Shortcuts Do Not Lead to Long-Lasting Weight Results

Photo by Christine Siracusa on Unsplash

We all know the golden rule of weight loss: burn more than you consume. That’s why most diets focus on cutting back on calories, portions, and especially carbs.

Carbohydrates often get the blame for weight gain and chronic conditions like obesity and diabetes, which is why low-carb diets have been popular among people looking to lose weight.

These diets focus on reducing carbs and focusing on fats and proteins instead. And they do work—at least in the short term. Take keto, for example. Many people see rapid weight loss on this animal-based, high-fat diet.

But what happens in the long run?

A new study from Harvard T.H. Chan School of Public Health suggests that when it comes to keeping the weight off, the type of low-carb diet matters just as much as cutting carbs in the first place.

Which Low-Carb Diet Will Keep My Weight Off?

Carbohydrates are the body’s main energy source, so cutting them makes sense for weight loss. Low-carb diets are simple in theory: reduce carbs and focus on other macronutrients like fats and proteins.

But not all carbs are created equal, and neither are low-carb diets. There are countless versions out there, each with different rules and food choices. So which one is best?

This is an important question because the quality of the carbs you cut—and the foods you replace them with—can make a big difference.

Then there’s the issue of sustainability. Sure, cutting carbs can help you drop weight, but which type of low-carb diet actually helps you keep it off?

There’s plenty of evidence that low-carb diets work for short-term weight loss—you probably know someone who swears by them. But do they work long-term? And does the type of low-carb diet make a difference?

That’s exactly what Harvard researchers set out to find out.

They analyzed dietary and weight data from over 123,000 healthy adults over three decades, from 1986 to 2018. Participants provided diet and weight reports every four years.

Researchers found that while all low-carb diets helped with short-term weight loss, the type of low-carb diet made a huge difference in keeping the weight off long-term.

Diets high in animal-based proteins, saturated fats, and refined carbs led to faster weight regain. Meanwhile, those rich in plant-based proteins, healthy fats, and fiber led to slower long-term weight gain.

The impact was even stronger for younger, overweight, and less active individuals. This suggests that making better low-carb choices could be even more effective for people struggling with weight management.

Why Quality Counts

So why does carb quality make such a difference?

Experts recommend that 45% to 65% of our daily calories come from carbs. But for many, nearly half of that comes from low-quality carbs that offer little nutritional value.

Carbs come in many forms. And not all are healthy.

Refined, aka low-quality carbs, are those stripped of nutrients, cause blood sugar spikes, and leave you feeling hungry sooner. Examples include:

• White bread, pastries, and sugary cereals

• Processed snacks like chips and crackers

• Sugary drinks and refined grains

Meanwhile, complex, aka high-quality carbs, take longer to digest, keep you full, and feed healthy gut bacteria. Examples include:

• Whole grains like quinoa, brown rice, and oats

• Vegetables, legumes, and nuts

• Fiber-rich fruits like berries and apples

Carbohydrates fall into three main types: starches, fiber, and sugars.

Starches and fiber are complex carbohydrates. They take longer to digest and provide steady energy. Whole grains, legumes, and vegetables are great sources.

Sugars, on the other hand, are simple carbohydrates. They break down quickly, leading to quick energy spikes and crashes. Natural sugars in fruits and dairy are fine, but added sugars—like high-fructose corn syrup, cane sugar, and syrups—are things you should watch out for.

These are often found in processed foods and sweetened beverages, making them easy to overconsume.

Quality Matters As Much as the Quantity

This study confirms what many nutrition experts have long said: low-carb eating isn’t just about cutting carbs—it’s about choosing the right ones.

Low-carb diets that replace refined carbs with nutrient-dense foods can improve health and aid in weight loss. But, those that rely heavily on unhealthy fats and processed foods may not offer the same benefits.

If you’re trying to lose weight and keep it off, focus on low-carb diets that emphasize whole, plant-based foods rather than processed meats and refined carbs.

That means swapping out bacon and butter for nuts and avocado or choosing quinoa and lentils instead of processed low-carb bread.

It also means understanding that weight loss isn’t just about cutting calories—it’s about fueling your body with the right kinds of foods that support long-term health.

What You Eat Matters as Much as What You Don’t

Low-carb diets can help with weight loss, but not all are equal.

So before you go low-carb, ask yourself: Are you just cutting carbs, or are you making smarter choices about the ones you keep?

Because when it comes to long-term success, what you eat matters just as much as what you don’t. And weight is just a piece of the puzzle. The foods you choose also impact your overall health—and in the long run, your health will shape your weight, too.

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