The Truth About Carbs and Fat Loss
Let’s talk about carbs.
Poor carbs have been unfairly dragged through the mud for years. One minute they’re the devil, the next they’re back on the menu. It’s no wonder so many women feel confused, guilty, or anxious just thinking about bread or pasta.
So let’s clear this up — once and for all.
🔍 Do Carbs Make You Gain Weight?
No. Eating too many calories over time — from any source — is what leads to fat gain. Carbs themselves are not the villain.
You could technically gain weight eating nothing but protein and avocado if you're consistently in a calorie surplus. The same goes for carbs. It’s the quantity, not the carb.
🧬 What Do Carbs Actually Do?
Carbs are your body’s preferred energy source — especially during exercise. When you eat them, they’re broken down into glucose and stored in your muscles and liver as glycogen, ready to be used for fuel.
If you lift weights, walk, or do anything that raises your heart rate — you want that fuel. Carbs support:
💪 Training performance
🧠 Mental focus
🔄 Recovery
😴 Better sleep (yep, carbs help with serotonin production!)
🍞 But I Feel Better Without Carbs...
That could be a few things:
You may have cut out processed junk (which just happened to include carbs).
You reduced overall calories without realising it.
Or you felt less bloated temporarily due to a drop in water retention (carbs store water — not fat).
Feeling lighter doesn't mean you've lost fat — it often just means you've lost water.
🧁 Can You Eat Carbs and Still Lose Fat?
Absolutely. The key is being in a calorie deficit — where you're eating slightly less than your body needs to maintain weight. How you set up that deficit can include plenty of carbs.
In fact, keeping carbs in your diet can help you:
Stick to your plan longer (hello, sustainability!)
Perform better in the gym (which supports muscle maintenance)
Avoid the all-or-nothing mindset (which often leads to binges)
✅ So What Should You Do?
Here’s the simple truth: You don’t need to fear carbs. You need to understand them.
Instead of cutting them out:
Choose mostly whole food carbs like potatoes, rice, oats, fruit, and legumes.
Save room for the fun stuff when you want it — because one slice of banana bread isn’t going to derail your fat loss goals.
Focus on overall consistency with food choices, training, sleep, and stress.
Carbs are not your enemy. Confusion is.
TL;DR? Carbs don’t cause fat gain. Eating more calories than your body needs does. Fuel your body, train hard, and remember: it’s not about cutting out foods — it’s about building habits that last.
Want help building a plan that includes the food you love and gets results? That’s literally what I do.
Let’s chat.
— Jen 🧡
