Jennifer Bianchini, MS, RDN: The Truth About Carbs, Calories and Weight Loss for Women

In an interview with The Educated Patient, Jennifer Nicole Bianchini, MS, RDN, RYT, IFNCP, registered dietitian, functional nutritionist specialist and the founder of Body to Soul Health, sheds light on several prevalent misconceptions about dieting and weight loss among women, particularly around carbohydrates, calorie intake and maintaining a healthy lifestyle in today’s fast-paced world.

One of the most common misconceptions revolves around carbohydrates. Many women have been led to believe that all carbs are detrimental to weight loss. However, this view oversimplifies the role of carbohydrates. While there are low-quality carbs found in ultra-processed foods that are loaded with sugar and chemicals, not all carbs are bad. Bianchini emphasizes that carbohydrates from whole, unprocessed sources like fruits, vegetables, nuts, seeds, beans, legumes and whole grains are highly beneficial. These foods are essential for providing the body with the necessary nutrients and energy it needs to function optimally. Avoiding carbs altogether can lead to nutrient deficiencies and a less balanced diet.

Another significant misconception is the obsession with calorie counting, particularly the idea that eating as few calories as possible is the best way to lose weight. Many women adopt the 1200-calorie diet, believing that extreme calorie restriction will help them shed pounds more effectively. However, when calorie intake is too low, the body may enter a state of starvation, slowing metabolism and leading to the loss of lean muscle mass instead of fat. Lean muscle is critical for maintaining a healthy metabolism, and losing muscle can make it harder to manage weight in the long term. Instead of focusing solely on calorie reduction, it’s essential to ensure the calories consumed are coming from high-quality, nutritious sources that fuel the body properly.

In terms of managing a healthy diet amidst a busy lifestyle, Bianchini offers practical advice. She stresses the importance of planning ahead. Taking 20 to 30 minutes each week to plan meals can make a significant difference in reducing stress and ensuring healthier food choices. Cooking at home should be considered an act of self-care and a way to have better control over what goes into meals. Simple, quick-to-make meals, such as overnight oats, breakfast smoothies or one-pan dishes, are recommended as efficient options for busy women.

Additionally, grocery shopping with a plan is crucial to avoid impulsive buying and feeling unprepared when it’s time to cook. Prepping ingredients in advance, like washing and chopping fruits and vegetables, makes healthy snacks readily available and can prevent the temptation to reach for less healthy options when hunger strikes. Preparing meals in larger quantities for leftovers is another time-saving strategy, as it eliminates the need to cook multiple times a day.

Ultimately, the key takeaway is the importance of prioritizing oneself by making time to plan, prepare, and eat nutritious meals, even in the midst of a hectic schedule. By focusing on balance, preparation and the quality of food, women can maintain a healthy diet without succumbing to common dieting myths or sacrificing convenience.