Anyone who’s tried to lose weight by simply cutting calories (intermittent fasting) knows it can work — but it’s incredibly hard to stick with, and even harder to maintain. Why? Because your body fights back with a built-in, biological one-two punch. First, you feel hungry: your body’s natural signal to replace the calories you’ve cut. And even if you manage to push past that hunger, your metabolism slows down, as your body shifts into energy-conservation mode. So to keep losing weight, you have to eat even less, all while battling stronger hunger pangs and lower energy levels.

“It’s a battle between mind and metabolism that few people win,” says Dr. David Ludwig, professor of paediatrics at Harvard-affiliated Boston Children’s Hospital. That’s why he supports a different perspective on excess weight and its health risks: the carbohydrate-insulin model of obesity. This model focuses on the biology behind weight gain, especially how the body responds to processed carbohydrates. Keep reading to know more about this model.

When we eat fast-digesting carbs, the body releases a surge of insulin, the hormone that helps cells absorb sugar for energy. But with insulin spiking, more calories get locked away in fat cells. And when those fat cells hoard too much of your energy intake, too few calories are left for the rest of the body. This eventually makes you hungrier and more likely to overeat.

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The Carbohydrate-Insulin Model of Obesity

The carbohydrate-insulin model of obesity is a theory that explains weight gain not simply as a result of overeating, but as a hormonal and metabolic response to the types of food we consume, particularly refined carbohydrates. 

According to this model, eating fast-digesting carbs like white bread, sugar, and processed snacks causes a spike in blood sugar, which triggers the pancreas to release large amounts of insulin. Insulin's role is to move glucose from the bloodstream into cells, but it also promotes fat storage by directing excess energy into fat cells and preventing the breakdown of stored fat. As a result, fewer calories are left available for the body to use as fuel, which can lead to increased hunger and reduced energy expenditure. This creates a vicious cycle: the more refined carbs you eat, the more insulin you release, the more fat you store, and the hungrier you become. Over time, this can lead to progressive weight gain and difficulty maintaining weight loss. Unlike the traditional “calories in, calories out” model, which focuses purely on quantity, the carbohydrate-insulin model emphasises the quality of calories and the hormonal effects they trigger, suggesting that not all calories have the same impact on metabolism and fat storage. 

While some studies support this theory, especially in controlled environments, there’s ongoing debate in the scientific community about how widely it applies, particularly in real-world settings where long-term adherence to specific diets is difficult.

Intermittent Fasting or Cutting Carbs: What’s Better

In a 2018 study by BMJ, participants had the aim to lose 12 per cent of their body weight in 10 weeks. 70 per cent of participants who succeeded were randomly assigned to high, moderate or low-carb diets for 20 weeks. All meals and snacks were provided to ensure consistent calorie intake for weight maintenance.

Participants on lower-carb diets burned significantly more calories per day than those on higher-carb diets. The research raises the possibility that a focus on carbohydrate restriction may work better for long-term weight loss maintenance than calorie restriction, especially among those with high insulin secretion.

So, the clear answer to the question of what is better for losing weight in the long term is: cutting carbohydrates, especially refined carbs, may offer a more sustainable advantage than simply relying on intermittent fasting or general calorie restriction, particularly for individuals who have high insulin secretion or insulin resistance.

The above study suggests that not all calories are metabolically equal. Unlike traditional calorie-cutting strategies that often lead to hunger and slowed metabolism, carbohydrate restriction appears to optimise hormonal balance, improve metabolic efficiency, and reduce fat storage by lowering insulin levels.

While intermittent fasting can certainly be effective for some people, especially for controlling appetite, simplifying eating schedules, or improving insulin sensitivity, the research suggests that what you eat (especially in terms of macronutrient quality) may matter more than when you eat, particularly over the long term. For individuals struggling with cravings, fat loss plateaus, or metabolic issues, a lower-carb, whole-food-based approach may be a more effective and maintainable solution.

5 Simple Ways to Remove Carbs From a Diet

Reducing refined carbohydrates from your diet is one of the most effective strategies for improving metabolic health, managing weight, and lowering the risk of chronic diseases such as type 2 diabetes and heart disease. Refined carbs found in foods like white bread, pastries, sugary cereals, and processed snacks are quickly digested and absorbed into the bloodstream, causing rapid spikes in blood sugar and insulin levels. This quick energy surge is typically followed by a sharp crash, leaving you feeling tired and hungry, which promotes overeating and frequent snacking. Elevated insulin levels not only drive fat into storage but also suppress the breakdown of fat already in the body, making it more difficult to lose weight. Over time, this cycle of spiking and crashing blood sugar can contribute to insulin resistance, a key driver of obesity and metabolic dysfunction.

A 2017 study published in the American Journal of Clinical Nutrition found that participants who replaced refined grains with whole grains burned more calories and experienced better metabolic outcomes.

1. Limit Refined Bread and Grains

Why it matters: Foods like white bread, pasta, rice, and crackers are made from refined grains, which are quickly digested and cause a sharp spike in blood sugar and insulin. This leads to a crash in energy and increased hunger soon after eating, making you more likely to overeat. 

How to control it: Replace refined grains with whole grains like quinoa, oats, brown rice, or skip the grain altogether in some meals.

Healthy swaps: Try lettuce wraps instead of sandwich bread, spiralised zucchini instead of pasta, or cauliflower rice in place of white rice.

2. Avoid Packaged Snacks

Why it matters: Most packaged snacks (chips, cookies, granola bars, etc.) are loaded with refined carbs and added sugars. They’re designed to be highly palatable and easy to overeat, which leads to frequent insulin spikes and fat storage.

How to control it: Remove or reduce processed snack foods from your pantry. Don’t shop for snacks when you’re hungry, and always read nutrition labels.

Healthy swaps: Choose whole-food snacks like boiled eggs, a handful of nuts, plain Greek yoghurt, or veggie sticks with hummus.

3. Go for Lower-Carb Snacks

Why it matters: Constant snacking, especially on carb-heavy foods, keeps insulin levels elevated throughout the day, which can prevent fat burning and increase hunger.

How to control it: Be mindful of when you’re actually hungry versus eating out of habit or boredom. Try eating more satisfying meals that are higher in protein and healthy fats to reduce the need for snacks.

Healthy swaps: Snack on cheese slices, olives, a small avocado, or berries in moderation, all of which are lower in carbs and help keep you full longer.

4. Start Your Day Right

Why it matters: Breakfast sets the tone for your blood sugar levels and hunger signals throughout the day. Many traditional breakfasts like cereal, toast, and pastries are packed with refined carbs, which cause rapid spikes and drops in blood sugar, leaving you hungrier sooner and more likely to overeat later. In contrast, low-carb, high-protein breakfasts help stabilise insulin levels and promote satiety.

How to control it: Focus on low-carb, protein-rich foods to keep you full and energised. A single egg contains just 1 gram of carbohydrates and is a great foundation for a healthy breakfast. Avoid sugary yoghurts and opt for plain or Greek varieties. Skip the toast and opt for lower-carb options.

Healthy swaps: Try scrambled eggs or a veggie-loaded crustless quiche. Spread nut butter on celery sticks instead of bread. Make a skillet breakfast using eggs, non-starchy vegetables (like spinach, peppers, or mushrooms), and moderate amounts of potatoes if needed for balance. Low-carb breads made from almond or coconut flour are also a great alternative to standard toast.

5. Find Alternatives to Traditional Flours

Why it matters: White flour is a refined grain stripped of fibre and nutrients, commonly found in bread, muffins, cookies, and as the coating on fried foods. It digests quickly, leading to blood sugar and insulin spikes especially problematic for people with type 2 diabetes. Additionally, because it lacks fibre, it doesn’t promote long-lasting satiety, which may lead to overeating.

How to control it: Gradually replace refined white flour in cooking and baking with more nutrient-dense, higher-fibre alternatives. Look for products made with whole grain flour or experiment with naturally low-carb flour substitutes.

Healthy swaps: Use whole grain flour for a better fibre and nutrient profile. Or, try almond flour, coconut flour, chickpea flour, or oat flour, all of which are less refined and lower in carbohydrates (especially almond and coconut flours). These flours also have a unique nutrient profile: almond flour is rich in healthy fats and vitamin E, while coconut flour is high in fibre. Note that the texture may differ—alternative flours often produce denser baked goods due to their lack of gluten or lower processing levels.

Making these changes doesn't require extreme dieting. It starts with being mindful of your food choices, such as reading labels, choosing unprocessed foods, and cooking at home when possible.

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