Carbohydrates

Carbohydrates are the body's and especially the brain's preferred energy source. They are broken down during digestion into glucose, which travels through the bloodstream as fuel for cells. Carbohydrates are stored in muscles and the liver as glycogen - a total of approximately 400-500 g, or about 1600-2000 kcal worth.

Carbohydrates themselves don't cause weight gain. Weight gain is always caused by excessive total energy intake, regardless of whether the energy comes from carbohydrates, protein, or fat. However, the quality of carbohydrates matters. Slow-digesting carbohydrates - such as whole grains, sweet potato, legumes, and vegetables - keep blood sugar stable and maintain satiety longer. Fast-digesting carbohydrates - such as sugar, white bread, and candy - cause blood sugar spikes followed by rapid drops, hunger, and cravings.

During weight loss, carbohydrates don't need to be completely eliminated. Adequate intake supports exercise performance, brain function, mood, and hormone production. Too little carbohydrate intake leads to fatigue, irritability, poor exercise performance, and intense cravings. For many people, the best solution is to cut unnecessary sugars and processed products while keeping whole grains, fruits, and vegetables in the diet.

Practical example: if your total energy target is 1800 kcal with 130 g of protein (520 kcal) and 60 g of fat (540 kcal), carbohydrates get about 185 g (740 kcal). Carbohydrates are closely related to the concepts of fiber, ketosis, and insulin.

Last updated: March 30, 2026