Ismael Galancho, nutritionist: "When someone reduces carbohydrates in their diet, they lose weight and volume quickly."

Carbohydrates have been unfairly blamed for weight gain, although scientific evidence shows otherwise. Nutritionist Ismael Galancho maintains that this macronutrient is not the culprit behind obesity and that, in fact, many of the healthiest foods are part of this group. The real problem arises when a sustained caloric excess occurs, regardless of whether it comes from carbohydrates, fats, or proteins.

The specialist explains that this misperception stems from an oversimplification of nutrition . For decades, fats were considered the culprit, and starting in the 1990s, the focus shifted to carbohydrates. Reducing carbohydrates actually means reducing calories, which creates an energy deficit and leads to weight loss. Thus, many people mistakenly believe they gained weight by eating carbohydrates, when the decisive factor is calorie balance .

Galancho emphasizes that the rapid drop in weight on the scale is due to the relationship between glycogen and water . In his own words, "when someone reduces carbohydrates in their diet, they lose weight and volume rapidly, but not due to the loss of fat or muscle, but rather to the loss of glycogen and water." This phenomenon can result in up to two kilos lost in just a few days , even if it's not actually lost fat. Added to this is the confusion between healthy carbohydrates and ultra-processed products.

Finally, he warns about the influence of social media and inaccurate messages circulating in the media and among influencers. These narratives have contributed to demonizing a nutrient essential for health. Galancho insists that carbohydrates alone do not cause weight gain and that the determining factor is a long-term excess of calories . Therefore, he recommends adjusting carbohydrate intake to physical activity and always maintaining a varied and balanced diet .