Shefali Shah quit her ‘no carbs diet for weight loss’ after 3 months: Here is why you should too

Shefali’s experience highlighted a fundamental biological truth: carbohydrates are the body’s primary fuel source. When they are stripped away, the body often responds with fatigue, brain fog, and irritability.

 Simple carbohydrates (‘Bad carbs’): Found in white bread, sugary snacks, and sodas, these cause rapid blood sugar spikes followed by ‘crashes’ that leave you hungry and prone to overeating.

1. Focus on quality over quantity

Prioritise the nutrient density of your food – swap refined grains for options like quinoa, brown rice, and whole-wheat bread. These support your immune system and provide essential vitamins. Aman said, “This doesn’t mean you can’t enjoy a slice of cake occasionally. It just means you should be more mindful of your daily staples.”2. Limit your total intake

2. While quality matters, quantity still counts. The American Heart Association recommended keeping a food diary for one week, and according to Aman, this helps you identify hidden carb sources and adjust your intake based on your specific activity levels and calorie goals.

3. Practice portion control

Even healthy carbs can hinder weight loss if consumed in excess. Aman suggested using measuring cups or a food scale to stay within your limits. A simple rule of thumb: listen to your body’s hunger cues and stop eating once you feel satisfied, rather than full.

4. Embrace fresh, whole foods

Processed foods are often stripped of nutrients and loaded with hidden sugars. Aman said you should fill your plate with colourful fruits and vegetables, lean proteins, and healthy fats. By focusing on authentic, minimally processed ingredients, you naturally reduce your intake of ‘bad carbs’, while providing your body with the fuel it needs to function — and sleep — optimally.