Cutting carbohydrates has long been seen as the key to weight loss, but experts suggest the truth is more nuanced.

According to Bethan Crouse, a performance nutritionist at Loughborough University, weight management ultimately depends on energy balance — burning more calories than you consume. Reducing carbohydrates can help create this deficit, but completely cutting them out isn't necessary or advisable.

Crouse explains that carbohydrates such as bread, grains and potatoes are not inherently "fattening". The key lies in moderation and food quality. Refined carbohydrates like white bread and sweets are digested quickly, often leading to energy crashes and overeating.

In contrast, whole-grain foods such as brown rice or wholemeal bread provide a slower, steadier release of energy, which helps maintain satiety and stable blood sugar levels.

Protein, fibre and healthy fats are also crucial, as they keep you full for longer and help you make better use of your "calorie budget". "You'll feel much better eating a balanced, high-protein meal with vegetables and some healthy fats," says Crouse.

She also recommends adjusting carbohydrate intake based on activity levels. On training days, more carbs can reduce the risk of illness, support recovery and improve performance.

On rest days, however, reducing carbs slightly can help maintain balance — as long as you still include protein, fruit and vegetables for muscle repair and overall wellbeing.

Ultimately, sustainable weight loss isn't about eliminating one food group. It's about finding a balanced approach that fuels both your body and your lifestyle.