They lost 13 kg by ditching these 7 foods—here’s what happened next

If someone told you that skipping seven types of food could help shed 13 kilograms, would you roll your eyes or start clearing your pantry? Here’s what really happened when people bid farewell to these foods—and what science says about it.

Understanding Carbohydrates: Our Energy MVPs

Carbohydrates are those organic molecules we often vilify but can’t live without. Made of carbon, oxygen, and hydrogen, they are, in fact, our body’s primary energy source—especially for our brains. Carbs come in two main teams: simple and complex.

• Simple carbs—think glucose, fructose, lactose, and sucrose—are absorbed rapidly by the body. You’ll spot them hiding in industrial cakes, white bread, candies, and chocolates, but also lurking more innocently in fruits, vegetables, and dairy.
• Complex carbs, on the other hand, take their time. Found in starchy foods, cereals, and pulses, they are digested more slowly, providing sustained energy.

The carbohydrates in our diets include sugars, oligosaccharides, starches, and dietary fibers. So, not all carbs wear the same jersey.

The Glycemic Index: Not All Carbs Are Created Equal

How do we make smart food choices? Cue the glycemic index (GI), the tool that ranks carbohydrates based on how quickly they’re digested and how fast they spike your blood sugar. Dr. Alan Barclay, an Australian nutritionist, describes a healthy GI range and one that comes with risks.

High-GI foods power your bloodstream with sugar at lightning speed. That forces your pancreas to work overtime, churning out more insulin to shuttle all that glucose into your cells (and keep your brain and body fueled—but with a price). Typical offenders include:

• Breads (especially white varieties)
• Sugary industrial cakes
• Pastries and viennoiseries
• Pizzas
• Sodas

Low-GI carbs, in contrast, drip-feed glucose into your system, leading to steadier energy. Choosing these « good » carbs supports both satiety and stable blood sugar.

The Experiment: Ditching 7 Foods and Losing 13 kg

A recent study highlighted by Professor Clare Collins from Newcastle University (UK) followed nearly 7,000 overweight adults over several months. The participants were divided:

• One group followed a very low-carb diet (a close cousin of the ketogenic diet)
• The other followed a balanced carb diet with over 150 grams per day

The results? Adults in the low-carb camp lost, on average, up to 13 kilograms—one more kilogram than those eating a more carb-friendly plan! However, as Collins points out, going low-carb means you have to be extra-attentive to getting enough vitamins, minerals, fibers, and other vital phytonutrients.

But weight loss wasn’t the only change. Participants needed to adapt their food choices to maintain energy for their muscles, brains, and lungs. That meant embracing:

• Fibers (spinach, berries, almonds, cauliflower, and more)
• Vitamin B1 sources (trout, tuna, sunflower seeds, beef… take your pick!)
• Calcium powerhouses (aged cheese, canned salmon with tiny bones, almonds, firm tofu, and such)

Choosing Carbs Wisely: The Lasting Takeaways

Yes, carbs are sometimes painted as the villain, but the plot twist is—they’re vital for energy, brain function, and keeping cravings at bay.

• Not all carbs are bad. Many carb-rich foods stimulate the brain and offer energy and fibers, provided you pick the right ones.
• Swap white bread (hello, baguette!) for wholemeal or rye bread—white breads are made from refined flour, translating to higher GI and faster sugar spikes.
• Avoid industrial cakes, which are packed with sugars and have a sky-high GI, leaving your body scrambling to manage glucose.
• Refined pasta? Not your line’s best friend. Choose wholemeal pasta instead—it’s gentler on your weight and helps you stay fuller longer.

While cutting high-GI foods, remember that some carbohydrates are essential for healthy living. Moderation and wise choices are your best allies. Want slow and steady energy (and fewer sudden snack attacks)? Pair your meals with fiber-rich foods for slower carb absorption.

In conclusion: If you’re eyeing weight loss or steadier energy, consider the quality—not just the quantity—of your carbs. Swap the sweet, fast-acting treats for high-fiber, wholegrain alternatives. Your body, brain, and yes, your bathroom scale, might just thank you!