Do You Have to Cut Carbs to Lose Weight?
No, you don't have to cut carbs to lose weight. I have two slices of toast every morning. Carbs aren't the enemy. What matters is how much you're having in your day.
You also don't need to work out all 7 days a week, and you definitely don't need another detox. You need a realistic approach that fits a full work week.
What if keto is the only thing that ever worked for you?
One of my clients had only ever lost weight doing keto, so at first she was scared of carbs too. We proved she didn't need keto to lose weight. Beyond hitting a 30 pound milestone, her biggest win is that she doesn't diet for an event anymore. She goes on vacations, trips and parties without feeling like she has to diet first.
Another client's first thought was that she needed to cut out all carbs. We never cut carbs from her meals, and she never gave up going out to eat on the weekends.
Which carbs can you eat and still lose weight?
The ones you like. When I build a client's meal plan, I ask which carbs she wants: bread, pasta, rice, tortillas. I don't shy away from carbs. It just depends on your preference.
These are the carbs on my own grocery list:
Potatoes. They're my favorite. They keep me full longer than pasta or chips.
45 calorie bread. I have two slices of toast every morning.
Low calorie tortillas. Mine are 32 calories each, perfect for taco night.
Rice cakes. With a little peanut butter, they're my snack before a workout.
These swaps help me stay in control of my calories without feeling restricted.
Always hungry? Switch to potatoes
When you're trying to lose weight and you're always hungry, I highly suggest switching most of your carbs to potatoes. They help you stay full longer.
How many carbs should you eat?
When you're not weighing your food, use what I call the one plate rule:
Start with your veggies. Add about 2 cups of vegetables you like.
Add your protein. Go about palm size, which is about 4 ounces. Protein is what keeps you full.
Then add a moderate amount of carbs, a little less than your protein.
It's less precise than weighing, so your weight loss might be slower. I give it to my clients for social events and family time, so they don't feel torn between their goals and their life.
Veggies do a lot of the work here. They help you feel full and make your plate bigger without adding many calories. When you feel satisfied, you don't snack as much, and you don't overeat at night.
What I did after my son
When you're sleep deprived, all you want is to snack. So I cut the extra snacking and gave my meals structure: four meals a day, and every one of them had protein, veggies and carbs. Once that felt consistent, I started my weight loss phase and followed a meal plan, because I didn't want to guess what to eat or how much.
Does frozen food count?
Yes. On a long work week, frozen veggies, frozen chicken, frozen rice and frozen fruit make it much easier to get dinner together after work. Frozen doesn't automatically mean unhealthy.
Want a plan that keeps the carbs you love, at home, at work and when you eat out? That's what I build for my clients at A Cup of Fitness, and we do it all online. Apply for my coaching program here.
