Slow-Carb Success: How One Woman Lost 110 Lbs. Without Giving up Carbs

If you’re looking for permission to enjoy more comfort carbs, we have deliciously good news. Choosing the right type of carbohydrates can help you lose more weight than ever before—even more than on a carb-deprivation diet. Check out Jana’s inspiring slow-carb success story below, and learn how she lost 110 pounds by enjoying healthy, complex carbs.

How slow carbs differ from fast carbs 

When talking about macros, we often hear about carbs all lumped together in one big category. But not all carbs are created equal. There are complex or so-called “slow carbs” (think brown rice and sweet potatoes) and refined, simple “fast carbs” (like white bread and fruit juices). And nutrition experts agree that the quality of the carbs we eat matters. 

In a 2023 Italian study published in Clinical Nutrition, women with metabolic syndrome spiked their blood sugar 23 percent more in just one day and 37 percent more over 12 weeks when eating simple carbs like pasta and flatbread than when eating an equal amount of complex carbs like couscous and potatoes.

“I have found over the past 25 years of seeing patients for weight loss that most women do prefer more carbs than men.” -Melina Jampolis, MD

How slow carbs aid weight loss 

There’s no need to deprive yourself of the best carbs. We know carb-rich foods like bread, pasta and rice taste good, and that feeling may be hard wired. “I have found over the past 25 years of seeing patients for weight loss that most women do prefer more carbs than men, suggesting there are hormonal processes involved in metabolism,” says internist and physician nutrition specialist Melina Jampolis, MD, host of the podcast Practically Healthy by Dr. Melina.

So what’s a woman to do to shed unwanted weight and still feel food joy? It’s an easy solution: When eating carbohydrates as part of a balanced diet, focus on filling your plate with slow carbs. These are complex carbs that digest slowly because they contain more fiber. 

And because they aren’t highly processed, they don’t cause blood sugar spikes. So trade old favorites like white-flour pasta, bread or crackers for superior, slower carbs like buckwheat pancakes, lentil soup and steel-cut oatmeal.

People are embracing the tasty slow-carb trend to lose weight

Slow carbs are rooted in ancient nutrition (think: sprouted grains, fermented sourdough breads and old-fashioned steel-cut oats.) But their modern appeal evolved from Tim Ferriss’ book The 4-Hour Body. His top rule: Avoid “white” carbohydrates, the processed foods made from refined white flour.

The slow-carb movement is also finding new fans in the gluten-free community since many, but not all, slow carbs are gluten-free. In addition, some people are also using popular medications like Ozempic as an overeating guardrail, allowing carb eating to make a comfy comeback.

How big a difference can this carb swap make?

“The impact on weight loss, psychological health and overall wellbeing could be significant,” confirms Dr. Jampolis. “Especially for women, including complex carbohydrates can help with mood and possibly improve sleep, making dieting easier and more effective.” Keep reading to learn how one woman lost 110 pounds with the help of eating slow carbs. 

Slow-carb success: Jana tweaked her diet and shed 110 pounds!

Fearing she’d be wheelchair bound soon due to her weight and chronic knee pain, Jana Comer of Stillwater, Oklahoma, renovated her home to make mobility easier. As for dieting, she didn’t want to give up the foods she loved. “I knew that any diet that cut out an entire food group wasn’t for me because I would feel deprived.”

Then Jana tried an experiment. She traded out fast carbs for slow carbs like whole-grain bread, fruits and veggies, beans, peas, lentils, soybeans, almonds and edamame. She still enjoyed occasional sweets like cake. “My philosophy was ‘cut down, not out.’”

It worked. “I happen to be a biochemist and researched my food thoroughly. I found that eating a diet high in fiber creates a healthy gut microbiome, which induces many biochemical changes helpful for weight loss.”

In all, Jana shed 110 pounds—dropping 2 pounds in her best weeks. “Replacing refined carbs with more complex ones was a huge part of my strategy,” along with joining a TOPS (Take Off Pounds Sensibly) support group. She learned, “You can always find ways over a hurdle!”

As for those home renovations: Jana didn’t end up needing them. She says, “I haven’t needed the modifications, and will probably not for several decades because my mobility is so incredibly better now!”