Post by : Saif Rahman

When people start a weight loss journey, the first thing many do is stop eating carbohydrates. Most believe that carbs are bad and must be avoided to lose weight. But this is not fully true. According to fitness expert and nutrition specialist Aman Puri, our body needs carbohydrates to stay healthy and active — what really matters is the type and amount of carbs we eat.

Aman Puri, who is also the founder of Steadfast Nutrition, says that understanding the difference between good carbs and bad carbs is the key to losing weight in a healthy and sustainable way. He explains that carbohydrates are the main source of energy for our body, and removing them completely can make us weak, tired, and less focused.

Good Carbs vs. Bad Carbs

There are two main kinds of carbohydrates — complex carbs and simple carbs.

Complex carbs, also known as good carbs, are full of fiber, vitamins, and minerals. They give you slow and steady energy, which helps you feel full for a long time. Examples include:

Whole grains like brown rice, oats, and quinoa

Fresh fruits and vegetables

Nuts, seeds, and beans

These foods support digestion, boost immunity, and help control hunger.

Simple carbs, also called bad carbs, are high in sugar but low in nutrients. They give a quick burst of energy but cause a crash later, making you feel hungry again. Examples include:

White bread

Sugary drinks

Cakes, pastries, and other sweets

Eating too many bad carbs can increase the risk of weight gain and other health problems such as diabetes and heart disease.

Health organizations like the American Heart Association and Centers for Disease Control and Prevention (CDC) say that cutting carbs completely is not healthy or practical. Instead, learning how to balance and manage them is a smarter way to reach fitness goals.

Four Simple Tips to Manage Carbs While Losing Weight

Aman Puri shared four useful tips to help people manage their carb intake without feeling deprived or tired.

1. Focus on quality, not just quantity

When it comes to carbs, quality matters more than the number of grams you eat. Choose natural, unprocessed foods over refined or packaged ones. For example, eat brown rice instead of white rice, or whole-wheat bread instead of white bread.

Healthy carbs from whole foods give your body important nutrients and steady energy. You can still enjoy a small piece of cake once in a while, but make sure most of your meals are made up of nutritious options.

2. Limit your total carb intake

Eating too many carbs, even good ones, can make it hard to lose weight. The goal is to eat the right amount based on your body’s needs and activity level. Keeping a food diary can help track how many carbs you eat in a day.

The American Heart Association suggests that this simple habit helps you notice where you might be eating more than necessary. You can then reduce small portions without feeling hungry or missing out on important nutrients.

3. Practice portion control

Even healthy foods can cause weight gain if eaten in large quantities. That’s why portion control is important. Measure your servings of rice, pasta, or bread using a small bowl or a measuring cup.

Aman Puri advises to eat slowly and stop when you start feeling full. This prevents overeating and helps your body digest food better. Remember, you don’t need to give up your favorite foods — just eat them in smaller portions.

4. Choose fresh, whole foods

For long-term success, focus on eating fresh and whole foods instead of packaged or processed ones. Foods that come straight from nature — like fruits, vegetables, whole grains, and nuts — are rich in nutrients and low in added sugars.

The UK’s National Health Institute says that food processing often removes key nutrients. On the other hand, whole foods keep your body strong and help you stay healthy during your weight loss journey.

Adding colorful vegetables, lean proteins like fish or eggs, and healthy fats such as olive oil or avocado can make your meals balanced and satisfying.

The Right Balance is the Key

Experts say the goal is not to remove carbohydrates from your diet but to manage them wisely. Complex carbs give long-lasting energy and keep your metabolism active. Cutting carbs completely may lead to fatigue and slow down your progress.

By following Aman Puri’s simple four-step advice — choosing quality carbs, eating in moderation, controlling portions, and preferring fresh whole foods — anyone can lose weight in a healthy and balanced way.

Weight loss does not have to be about strict restrictions. It’s about understanding your food, listening to your body, and creating habits that last. As the expert explains, “A healthy diet should make you feel strong and happy, not hungry and weak.”