Some dieting rituals may actually interfere with weight loss

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Carbohydrates are often seen as the enemy of dieting. However, experts warn that drastically cutting carbohydrates from your diet can actually reduce muscle strength and interfere with weight loss.

Obesity specialists warn that if weight watchers completely cut carbohydrates, the brain starts using glucose stored in the liver and muscles.

Women naturally have a lower basal metabolic rate than men, so losing muscle mass is especially problematic.

Excessively restricting carbs may backfire

Many people on diets severely restrict carbohydrates and focus mainly on protein. But when carb intake is extremely low, the body starts using protein as an energy source, weakening muscles.

Muscle is one of the most important factors in dieting. Even if two people consume similar amounts, their body shapes can differ due to differences in basal metabolic rate (BMR).

BMR is the energy your body needs to keep vital organs functioning, even at rest. A higher BMR means fewer calories are stored as fat — even with less activity or higher food intake.

While exercise is essential in building muscle, consuming an appropriate amount of carbohydrates is also important to prevent muscle loss. Without muscle, your body can become prone to gaining weight even with small amounts of food.

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Downside of skipping carbs

If your body doesn’t get enough carbohydrates, you may feel fatigued, lethargic and experience weakened immunity. In severe cases, it can even lead to hair loss or irregular menstruation.

Nutritional imbalance can make hair thinner and brittle.

Doctors often advise against excessive restriction of carbohydrates. Meals centered around mixed grains are recommended.

If mixed grains are hard to digest, eating a moderate amount of white rice is also fine. Rice contains beneficial nutrients like vitamins B3, B6, and B9, which support DNA repair, detoxification, and cell health.

Skipping meals or cutting carbs too aggressively can actually slow metabolism, promote weight gain and harm overall health.

This article from Kormedi.com, Korea’s top health care and medical portal, is translated by a generative AI system and edited by The Korea Times.