3 Times “Just Eat Less Carbs” Failed (and What to Do Instead)

If you’ve ever been told “just eat less carbs” by a doctor, a friend, or the internet, you’re not alone. It’s one of the most common pieces of advice women hear when they’re trying to lose weight, improve energy, or manage blood sugar.

But here’s the problem—cutting carbs isn’t always the solution. In fact, it can backfire depending on your unique needs, stage of life, and lifestyle. At Nourished with Emily, I’ve seen countless women come to me after trying this advice only to feel frustrated, drained, or stuck.

Let’s look at three real-life examples of when “just eat less carbs” failed—and what actually worked instead.

1. The Woman Who Lost 15 Pounds and Improved Her Blood Work

One of my clients had already lost 15 pounds, lowered her cholesterol, and improved her blood sugar. She went to her doctor, excited to share her progress.

Do you know what she was told?

“Great job—now just eat less carbs.”

No one asked what she was eating, how much she was eating, or even looked at a food log. She left feeling confused. Should she really cut more, even though she was already seeing results and eating balanced meals?

If she had listened, she likely would have cut carbs too low, stalled her progress, and ended up frustrated. Instead, together we looked at her whole picture—her meals, her habits, her energy—and found ways to keep progress steady without unnecessary restriction.

The takeaway: Carbs aren’t the enemy. Balance and sustainability matter more than blindly cutting them.

2. The College Athlete with Prediabetes

Another client, a Division I college athlete, was told she had prediabetes. Her doctor’s advice?

“You need to eat less carbs.”

The issue? She was training three hours a day. Carbs were her fuel. Without them, her performance and recovery would have tanked.

The real problem wasn’t that she was eating carbs—it was when and how she was eating them, plus the lack of balance in her meals. By adjusting her intake to support both her training and blood sugar, she started feeling better, fueling better, and managing her numbers without depriving herself.

The takeaway: Athletes need carbs for performance. Managing blood sugar is about timing, balance, and nutrient pairing—not cutting out the fuel your body depends on.

3. The Woman in Perimenopause with No Energy

Then there’s my client in perimenopause who came to me exhausted. She had no energy, no motivation, and constant cravings.

Her provider told her to “just eat less carbs.”

So, she did. And guess what? Her energy plummeted even further. The cravings got worse. She found herself stuck in a cycle of restriction during the day and overeating at night.

What finally helped wasn’t cutting carbs—it was learning how to pair them with protein and fats, choosing the right types of carbs, and fueling her body for this new hormonal phase of life. Now, she has the energy to exercise again and no longer feels out of control with food.

The takeaway: Perimenopause is a season where your body actually needs steady energy. The solution isn’t carb restriction—it’s smart fueling.

Why “Just Eat Less Carbs” Fails

These three stories highlight a bigger issue: nutrition advice that’s too vague and too generic to work long-term. Your needs are different from your best friend’s, your coworker’s, or even what worked for you 10 years ago.

When you’re told to “just eat less carbs,” what you’re really being told is:

• Restrict, without context

• Cut out foods you probably enjoy

• Ignore your lifestyle, hormones, and activity level

And that’s why it fails.

What to Do Instead

Instead of following blanket advice, ask yourself:

• Do I have enough protein at meals to balance my carbs?

• Am I choosing carbs that give me energy, not just a quick spike and crash?

• Am I eating in a way that supports my season of life—whether that’s busy mom life, athletic training, or navigating perimenopause?

  
  

This is the work we do inside the Nourished Membership. We don’t hand you a list of foods to cut out. We help you understand what your body needs, create meals that actually keep you satisfied, and build habits you can stick with.

👉 Ready to stop getting cookie-cutter advice and start getting results that last?

. You’ll get real support, resources, and guidance that goes way beyond “just eat less carbs.”