How Cutting These 7 Carbs Led to a 13kg Weight Loss—Experts Explain Why It Works

21 December 2025

Cutting carbs might sound about as fun as going to the dentist, but when you hear it led to up to 13kg in weight loss, suddenly you’re ready to give your breadbasket a side-eye. But—hold the panic—a smart approach doesn’t mean declaring war on every carb you meet. Here’s what actually works, and what the experts say about why.

Carbs: The Brain’s Best Friend (and Sometimes Frenemy)

Carbohydrates are organic molecules made up of carbon, oxygen, and hydrogen. They’re not just for runners and couch potatoes alike—they’re actually the main energy source for our bodies, especially for our brains. Now, carbs come in two main gangs:

Simple carbs: Think glucose, fructose, lactose, and sucrose. These are digested quickly (“fast sugars”), and you’ll find them in sandwich bread, industrial pastries, candy, chocolate, fruits, vegetables, and dairy products.
Complex carbs: These take their time. Found in starchy foods, cereals, and legumes, they’re absorbed more slowly.

Carbs in food include sugars, oligosaccharides, starches, and dietary fiber. Navigating which ones to invite to dinner? The answer is the glycemic index (GI): this nifty tool tells you how quickly your body digests a given carb and how fast your blood sugar goes up.

Glycemic Index: Your Map Through Carbland

Dr. Alan Barclay, an Australian nutritionist and author, lays it out clearly: just like with blood pressure, there’s a healthy range for blood sugar (glycemia) and a risky one. Eating too many high-GI foods (the usual suspects—white bread, sugary cakes, pastries, pizzas, sodas) spikes your blood sugar quickly. This gives your pancreas overtime shifts making more insulin to shuttle glucose into your cells. Not ideal for health.

On the flip side, low-GI carbs release glucose slowly into the bloodstream. These are the “good carbs”—they help you avoid crashes and cravings, keeping you fueled and more likely to stay in your jeans.

What Happens When You Cut (the Right) Carbs?

A recent study, shared by Professor Clare Collins from the University of Newcastle (UK), followed nearly 7,000 overweight adults. Two groups faced off: one followed a very low-carb diet (think ketogenic), the other an equally balanced carb eaters’ club (over 150g carbs/day). The result? Those on the low-carb side lost, on average, one more kilo than the others over three to nine months. In some cases, the loss hit a whopping 13kg.

But—and this is important—you can’t just swap your bread for endless bacon. Professor Collins warns: with low-carb diets, you need to carefully track your intake to make sure you’re still getting enough vitamins, minerals, dietary fiber, and all those other nutrients your body needs. Carbs are crucial for powering your muscles, brain, and even your lungs.

For a healthful approach, load up on:

Fiber: Think spinach, berries, almonds, cauliflower.
Vitamin B1: Trout, tuna, sunflower seeds, beef.
Calcium: Hard cheese, canned salmon (tiny bones and all), almonds, firm tofu.

Carbs: The Good, the Bad, and the Avoid-at-All-Costs

While carbs sometimes get a bad rap, they’re not all villains. Some stimulate your brain and provide energy and fiber—it’s all about picking the right ones. Here are the top carbs to limit (or, if you’re feeling dramatic, ditch):

White breads (baguettes and friends): Made from refined flours, they send blood sugar skyrocketing.
Industrial pastries and sugary cakes: A high-GI double whammy.
White pasta made from refined flour: Swap for whole grain pasta; it’s better for weight control and keeps you full longer.
Sodas and sweet drinks: Classic high-GI offenders.
Pizzas (with white flour crusts): Not your best friend if you’re watching carbs.
Candy and chocolate (the high-sugar types): Quick sugar spikes here.
Industrial bread (sandwich bread): Often high in quick-release sugars.

Instead, aim for bread made with whole or rye flour, add fiber-rich foods to your meals, and, as a personal bonus, enjoy a more gradual energy release (and maybe fewer wild snack cravings at 4pm).

Final Thoughts: Carbs Aren’t the Enemy—Choose Wisely
Yes, carbs fuel your body and brain, but too many high-GI options force your pancreas to work overtime and stack the odds against your health. Swap out refined stuff for the whole-grain, more nutritious versions, watch out for sneaky sugars, and get cozy with fiber. Cutting the right carbs isn’t just about the number on the scale. It’s the secret to more stable energy, a happier body—and maybe even saying goodbye to that mysterious afternoon slump. Bread, but better. That’s a change we can all toast.