The diet industry villainizes both carbs and dietary fat, and yet we need both to lose fat–and keep it off.
Any diet that requires you to eliminate an entire macronutrient–of which there are 3: protein, carbs, fat–is offering a short-term fix, not a long-term solution.
If you want to lose body fat, it’s actually easier in the long run to temporarily restrict certain types of both of these macronutrients so that you can establish your metabolic baseline—a benchmark from which hunger is managed; energy is stable; and cravings are controlled.
Things like refined carbs and saturated fats actually stimulate the brain to crave more. These are the types of carbs that cause us to overeat. If we remove these from our diet temporarily and replace them with healthier, low-glycemic starches and unsaturated fats, we will have fewer cravings and increase our chances of remaining “diet-compliant!”
Let’s start with starch.
First things first: you need carbs, just not as many as you think (or are currently eating)! Some carbs are better than others for helping to stabilize your blood sugar; minimize cravings; and keep hunger at bay!
Also, what carbs you eat as well we when you eat them matters, too.
If you’re on a fat loss plan, I recommend eating starch 2 times a day: for the first meal and post-workout. Slow digesting, low-glycemic, high-fiber carbs are best, including:
brown rice (white rice and potatoes can be eaten at a higher-carb meal 1-2x per week to reset leptin levels)
Carbs in the morning help give you the boost you need to tackle the day. Add protein powder to your oats/oat bran for a filling and fat loss-friendly breakfast!
Carbs post-workout help maximize protein synthesis and keep the metabolism humming right along.
Apple slices with herbal tea at night can help to manage those late-night snack attacks and avoid waking up feeling heavy and bloated.
Dietary fat is similarly misunderstood.
It used to be as demonized as carbs are now, but now it’s almost “over-prescribed,” as many low-carb diets out there including Keto, basically give you free rein to eat as much dietary fat as possible.
This is not helpful in the long run because it cannot be sustained. Once you begin to incorporate starches again–even the ones like I mentioned above–cravings and hunger will often go through the roof and weight gain will occur.
The bottom line is that you need to eat fat to burn it.
Unsaturated fat sources are best, and can be found in foods like fish, seeds, nuts, leafy vegetables, olive oil, and avocado.
Fat is essential for normal growth and development, and also gives us energy, maintains cell membranes, and helps us absorb and process nutrients.
Fat is also critical for increasing the satisfaction of our meals, and helps slow down digestion so we feel fuller, longer. Feeling fuller on less food is clutch when in a calorie deficit and trying to avoid feeling hungry!
Adding fat to vegetables instead of starches (i.e. green veggies sautéed with a bit of butter as opposed to a baked potato or pasta) is also a great way to stay satisfied on a fat loss-friendly diet without throwing cravings too far out of whack!
Knowing what carbs to eat and when, and how to incorporate enough–but not too much–dietary fat into a fat loss diet to get results is something I teach women how to do in my 28-day fat loss jump start program, Cut the Fluff.
Cut the Fluff is a group coaching program that teaches you how to fast-track your fat loss results by:
establishing your metabolic baseline;
conquering your limiting beliefs (based on your fears about past diet failures); and
being supported by a tribe of like-minded women every step of the way
This is not a do-it-yourself type of 28-day program where you’re given the tools but no guidance about how to implement them and make them work for your unique circumstances!
In Cut the Fluff, I walk you through my 6 Steps to Fast Fat Loss Formula so you have all the tools, support, and guidance you need to not only lose body fat, inches, and weight over the course of the 28 days; but gain the confidence you need to keep it off for GOOD!
Cut the Fluff is now open for spring enrollment! Click below to enroll and watch as the inches just fall off!
Carbs, Fat, & Fat Loss: Which Ones to Eat and When for the Best Results!