Carbs and weight loss, no carbs after 6pm and other myths about when to eat them

Myth 1, no carbs after 6pm

The body uses energy around the clock, including at night. Rules like this sometimes work, but for another reason. They cut out the evening biscuits, crisps and toast eaten in front of the television. If you work late shifts or get home after 7pm, a sensible tea with rice or potatoes is fine. Our page on light evening meals has ideas for those late finishes.

Myth 2, carbs only before exercise

Starchy food is not just sports fuel. It provides energy, fibre, B vitamins and other nutrients whether you run or not. The NHS page on the Eatwell Guide says starchy foods should make up just over a third of what we eat, with higher fibre or wholegrain versions where possible.

Myth 3, brown or white makes no difference

Wholegrain and white versions hold similar calories, but not the same fibre. Wholemeal bread, brown rice, wholewheat pasta and potatoes eaten in their skins keep more of it. Our guide to high-fibre foods on a budget lists the cheapest swaps.

Speed matters more than timing

Some carbohydrate foods raise blood sugar quickly, others slowly. Diabetes UK explains the idea on its page about the glycaemic index. Lentils, beans, rye bread and coarse oatmeal are low, while white bread and sugary drinks are high. The same page warns that the index ignores portion size, which often counts for more.

Portions you can see

• Rice or pasta, about the size of your fist when cooked.
• Potatoes, 2 or 3 egg sized new potatoes or 1 medium jacket.
• Bread, 2 slices of wholemeal for a sandwich lunch.
• Porridge, a small mug of oats before cooking.

Pair each portion with vegetables and a protein food and the plate stays balanced. For the full picture of a day, see our page on daily calories for weight loss.

Sugar is the real target

The habits that add up quietly are sugary drinks, sweets, pastries and sweetened cereals. Cutting those first, while keeping bread, rice and potatoes is easier to sustain than any no-carb rule, and it leaves room for a slow-cooked casserole after a walk round Springhead Park.

At the club

Willerby Nutrition holds a 5 out of 5 rating on Google from its members, who meet for breakfast at the club each morning with daily follow-up. A free assessment is the first step. If you have diabetes, talk to your GP or diabetes team before changing your carbs, as this article does not replace medical advice.