• Conventional scientific opinion has attributed weight gain to a net surplus of calories due to burning fewer calories than taking in.
  Opposing this view, the carbohydrate-insulin model states that diet quality matters more for weight loss than total calorie intake.
• The model posits that the intake of processed carbohydrates and starchy foods leads to changes in the levels of insulin and other hormones, subsequently resulting in increased fat deposition.
• The increased fat deposits lead to hunger and consumption of more calorie-rich foods leading to obesity.
• The model suggests that avoiding processed carbohydrates and starchy foods may be necessary to lose weight instead of restricting calories. //

A recent article published in theAmerican Journal of Clinical NutritionTrusted Source provides a comprehensive description of the CIM, along with testable hypotheses that may help clarify the precise changes in nutrition necessary to lose weight or maintain a healthy weight.

The article’s first author Dr. David Ludwig, told Medical News Today, “If the CIM is right, then the conventional approach to weight loss, the low-calorie diet, is likely to fail for most people over the long term. We argue that people have more control over what they eat than how much. A focus on reducing processed carbohydrates, rather than calorie restriction, may be more effective by lowering the biological drive to store excessive fat.” //

The glycemic index (GI) rates carbohydrates according to how rapidly they raise blood glucose levels after someone has eaten them. The glycemic load is another measure that provides more comprehensive information about the surge in blood sugar levels by considering the GI and amount of carbohydrates a serving of a given food provides.

Consumption of processed and starchy foods that contain rapidly digestible carbohydrates results in a surge in blood glucose levels. Foods with a high glycemic load include processed grains, potato products, and foods with high free sugarsTrusted Source content. Free sugars are all types of sugars that do not occur naturally in whole fruits and vegetables.

In contrast, fats and proteins have a negligible impact on blood sugar levels, whereas fresh whole fruits, minimally processed grains, legumes, nuts, and nonstarchy vegetables typically have a low or moderate glycemic load.

The rapid surge in glucose levels after consuming high glycemic load foods results in the secretion of insulin, which regulates blood sugar levels and helps the muscles, liver, and adipose or fat tissue absorb glucose.