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Carbs or Fats? What to Eat to Lose Weight

Carbs vs Fat represented in Cereals and Bacon
"You guys go on ahead. I'll catch up with you later."

When working with clients who want to lose weight we often only set a calorie & protein target, then have them decide on:

  • Lower carb/higher fat

  • Lower fat/higher carb

  • Balanced carb and fat

Studies have repeatedly shown — if calories and protein are accounted for, carbs and fat don’t matter. Seriously.

What if I told you carbs dont make you fat, too many calories do meme from the Matrix

What does that mean for you?

If you prefer carbs like bread, fruit, pasta, and rice, you’ll want a nutrition program that includes more of them.

On the other hand, if you prefer more fat-rich foods like nuts, avocados, bacon, fatty fish, or meat, just go with that and dial down the carbs.

In the end, it makes zero difference (in terms of weight loss).

For my lifestyle, low fat/higher carb works better for me when trying to lose fat & retain muscle.

Now, people with insulin management issues or obesity may benefit from a lower-carb approach.

For everyone else, you do you, boo.

Woman training with the ropes

A Quick Note on Carbs

Eating carbs can be an extremely helpful tool if you enjoy weight training and high-intensity activity, as it’s the primary fuel for these types of exercise. 

Heck, you might need a lot of carbs depending on how hard, often, and long you train.

Regardless, carbs will be the optimum fuel for your body and help you recover.

Carbs also maintain hormone harmony by regulating thyroid health which is especially critical for females who want to lose weight. 

You can think of your thyroid as the master controller for adjusting your weight up or down.

Sure, you can get by on low-carb/high-fat diets, but you may feel much more sluggish during your workouts. 

Low carbs day vs high carbs day meme

It’s been said that extended low-carb dieting is like driving your car around every day without filling the gas tank. This can lead to fatigue, depression, lethargy, muscle & hair loss, low bone mineral density, stubborn fat, insomnia, rotten moods, and frustration over your body not changing despite training hard.

If that sounds familiar, you’re not alone 🫂

You’re not broken or lacking discipline; you may just need carbs back in your life.

Despite what you have been told, YOU CAN EAT CARBS & GET GREAT RESULTS.

So give your body the fuel it needs when it needs it, and you’ll be golden!

Wrapping up

Choosing carbs or fats doesn’t matter when trying to get the weight off. It’s a personal preference and requires an objective look at where you are now.

In the meantime, focus on what matters – calories, sleep, and eating enough protein.

If you need help with getting feedback or want a personal plan, reach out to speak to a friendly PF trainer today.