The key takeaway
You do not have to eliminate carbohydrates to lose fat. Consider portions, fibre and the meal as a whole.
What carbohydrate foods contribute
Carbohydrates provide energy. Starchy foods such as bread, rice, potatoes, oats and pasta are everyday sources, and wholegrain versions can add fibre. Fruit, milk, beans and many other foods also contain carbohydrate.
Make useful choices without strict rules
Choose higher-fibre options when you enjoy them. This might be wholemeal bread at breakfast, oats in yoghurt or potatoes with their skins. You can still eat white rice or regular pasta.
The extras in a meal can contribute a lot of energy. Consider sauce, oil, cheese and portion size together rather than blaming a single carbohydrate food.
Build a familiar meal
Try pasta with chicken or beans, vegetables and a sauce you enjoy. Adjust the amounts around your appetite and needs. There is no requirement to replace every carbohydrate with vegetables.
Start with one swap
Choose one regular meal and add a source of fibre. If you have diabetes or use medication affected by carbohydrate intake, discuss major changes with your care team.
Put it into practice
Sources & further reading
These sources support the general information and explain the wider context. Practical examples are illustrative.
Our editorial approachGeneral educational information for adults. Estimates are not a diagnosis or a personalised diet. For pregnancy, breastfeeding, eating-disorder concerns, medical conditions or medication-related questions, seek qualified guidance. Read the full disclaimer.