Client Conversation #1 - Are carbs bad for weight loss?
"Are carbs bad for weight loss?" is probably the most common question our personal trainers get from new clients.
This is what that conversation sounds like:
Are you currently following any diet or nutrition plan?
Yeah I've been cutting out carbs like my rice and noodles because I read somewhere that carbs are bad for you.
How's your progress been since you started cutting out your carbs? Have you noticed any changes to your body?
Initially when I stopped eating carbs, my weight dropped quite fast, but then now its really difficult for me because carbs are really hard to avoid in Malaysian food. So I'm struggling to stick to my diet and recently I went completely off track for about 1 week and I couldn't control myself around food.
Well the good news is that carbs are not the reason why you're gaining weight. You're gaining weight because you're overeating your calories, you're basically eating more calories than you burn.
So that means I can gain weight even if I follow a low carb diet?
Yeah if you're eating in a caloric surplus, you will gain weight even if you’re on a low carb diet.
What would you advise if I wanted to start reintroducing carbs into my diet?
If your goal is fat loss, you need to create a caloric deficit. Here's how you can lose fat without having to totally eliminate carbs from your diet.
- Lift weights at least 2-3 times per week.
- Walk at least 7k steps per day.
- Focus on eating good quality carbs like fruits and vegetables. You can add in your Maggi goreng or Milo ice in moderate frequency and portions.
- Drink 1 litre of water for every 25kgs of bodyweight to help you manage hunger
- Eat up to the point where you're satisfied, not stuffed.
Follow these rules and you can still achieve great results while eating your favorite foods in moderation.