Carbohydrates and insulin spikes do not directly cause weight gain, even in cases of PCOS or reduced insulin sensitivity; weight management instead depends on an overall energy balance, which can be achieved sustainably without a ketogenic diet by pairing carbohydrates with protein, fiber, and healthy fats to regulate hunger.

noli's read

The idea that weight management depends on an overall energy balance rather than the strict avoidance of carbohydrates is strongly supported by research, notably by the DIETFITS randomized clinical trial (RCT), which shows similar weight loss results between low-fat and low-carb diets. Regarding PCOS, a recent meta-analysis of clinical trials published in the journal 'Clinical Nutrition' confirms that while the ketogenic model offers rapid benefits, a balanced, moderate-carbohydrate diet also provides lasting improvements in energy and well-being while being much more sustainable. The fact that lower insulin sensitivity disrupts the assimilation of sugar by our cells and can stimulate hunger signals—thereby promoting excessive energy intake—is also a biological mechanism well-documented by observational data. Finally, the recommendation to pair carbohydrates with protein, fiber, and healthy fats to regulate satiety rests on a solid foundation, validated by meta-analyses of randomized trials (such as that by the Chiavaroli team) on the importance of carbohydrate quality. In short, the creator's analysis aligns perfectly with current scientific consensus by defusing the unfounded demonization of carbohydrates.

the sources

1. 1Gardner CD et al. (DIETFITS) 2018
2. 2Seidelmann SB et al. 2018
3. 3Hu T et al. 2012
4. 4Hall KD, Heymsfield SB, Kemnitz JW, et al. 2012
5. 5Rolls BJ 2009