Can you lose weight and eat carbs? Yes, you can absolutely lose weight and eat carbs. It seems that the health and fitness industry has done more harm than good with all the misinformation it throws at us regarding carbs being the devil food.
There’s a good reason the low-carb diet works, but at the same time, if you truly understand how weight loss actually happens, you don’t have to restrict yourself from eating pizza and fries, or ice cream and donuts. Now, those foods are super high in calories, and that is where the problem lies.
However, that also doesn’t mean you can’t eat them. So, if you’re asking how can you lose weight and eat carbs, I’ll do my best in this article to explain some very simple steps you can take in order to do just that. There’s no reason to be afraid of them derailing you on your weight loss journey.
There’s no need to restrict the very foods you love in order to lose unwanted pounds. You can do them both simultaneously. Let’s get to how to make this happen for you.
Carbs Don’t Cause Weight Gain. Calories DO
I followed a low-carb diet in college shortly after I gained my freshman 15. That weight packed on in a matter of months. The moment I started low carb dieting, the fat seamlessly melted away, and this was long before Keto was a thing.
In fact, this was even before Atkins blew up. See, low-carb dieting has always been around, and it’s always worked. It seems to be packaged into a new box every several years and advertised with a new name. That’s because it will always work to some extent.
However, this kind of dieting is usually not sustainable for most people. I went for years eating low carb. I continued to eat low carb even after I gained all the weight back. I thought to myself, if it worked before, it’ll work again. How silly of me to keep doing the same thing over and over again for years, without making any measurable progress.
Why You Don’t Need A Low Carb Diet
When low carb diets are promoted, it’s because the very foods in them are lower in calories than foods like bread and pasta. My opinion is that the success rate of these programs relies on people not having to count calories. This is because low-carb foods are naturally lower in calories.
So, people dive into a Keto diet and lose weight quickly, because they’re eliminating calorie-dense foods that they were previously eating at every meal.
This creates a calorie deficit without having to track calories. So, the weight comes off without much effort.
Well, wait. There IS effort. There’s the effort of having to choose foods that are in specific categories while restricting foods from other categories.
You can eat eggs, bacon, cheese, and avocado, but you CANNOT under ANY circumstances, eat a sandwich. If you buy one of those Keto cupcakes, you better make sure you understand the math of the net carbs vs total carbs and have all your macros dialed in, so that you don’t screw up.
Woah, that’s complicated.
Not only is it complicated. It’s unnecessary, annoying, and it’s demotivating. How long will it be before you lose your mind, run to the fridge and grab a slice of pepperoni pizza?
Why not just eat the pizza and lose weight at the same time? The only thing it requires is a bit more discipline, but you’ll also enjoy your life at the same time. This happens when you eat at a calorie deficit.
How To Calculate A Calorie Deficit For Weight Loss
The only thing you need to understand to successfully lose weight is the concept of a calorie deficit. Being in a calorie deficit simply means you’ll be eating fewer calories a day than you currently eat. This, in turn, causes you to lose weight. It’s really that simple.
That link will explain how to set you up to lose 4 – 5 pounds monthly. That’s a pretty nice trade-off, don’t you think? Eat the foods you love, and in 90 days, also be 15 pounds lighter. If you have more than 20 pounds to lose, you’ll actually drop more weight, because the deficit is a bit higher. That link explains the calculations in detail.
Now, a lot of people are apprehensive of the very idea of counting calories. I know I was. But I finally took the time to learn, and just like anything else, if you put the effort into understanding the math and how to do it, it’s worth it. Plus, it’s incredibly simple to do. This step-by-step tutorial makes it easy as pie.
And while other people are eating restricted cardboard meals, you’ll be able to freely eat a McDonald’s cheeseburger and fries, while still losing weight. Others will scratch their heads, confused as to how you’re able to do it, as they prepare another not-so-delightful dinner.
Get Enough Protein Daily
When we lose weight, our goal is almost always to drop unwanted fat. Remember that. It’s not just about weight loss, but also about ensuring that the weight coming off is indeed fat, and not muscle or bone density.
For this reason, it’s important that you get sufficient protein in your diet daily. This is another simple fix. The same link above will teach you how to calculate your protein intake as well.
So, make sure you hit your daily calories and protein, and you’re set to lose 4 – 5 pounds of not just weight, but pure fat.
If you want supercharged results, there is no other form of cardio that I can personally think of that’s more effective than walking daily. When you walk 10,000 steps, you burn off about 400 – 500 calories.
It’s a low-impact activity that does not cause you to be ravenously hungry such as other forms of cardio like kickboxing or Orange theory classes. Other forms of cardio have been known to cause people to overeat and sabotage their weight loss efforts.
Also, walking daily is such a laid-back and enjoyable activity, it really doesn’t feel like a fat-blasting activity, but it truly is. If you can get into the habit of walking 10,000 steps a day, you’re set up to have some amazing weight loss results in a very short time when combined with the calorie deficit above.
Another great thing about this is that every single step you take counts. Walking to the mailbox, to the car, or just around your house, all go towards that 10,000. I find that I hit at least 1,000 – 2,000 steps daily without even trying.
Can You Eat Carbs And Lose Weight? YES
This is the simple process you can follow to start losing weight today while enjoying your favorite foods.
I’ll admit, when I first transitioned to this way of eating, I was very nervous to have a chocolate bar on a “non-cheat day“. But when you start to experience the fat loss happening even while eating your favorite foods, you’ll come to realize that there is no reason to eat low carb, unless you really want to.
Some people just want to eat low-carb meals I guess, and that’s fine. But if you’re craving a cheeseburger and potato chips, you can eat them without feeling guilty, and successfully drop unwanted pounds of fat.
I hope you found this article to be helpful. Here’s some extra reading on the topic. If you have any questions or comments, please leave them below and I’ll be more than happy to get back to you as soon as possible. Thanks so much for reading!