If you want to learn how to lose fat then you are going to have to possibly re-learn how to eat carbs. Let’s face it, you have likely been told that eating carbohydrates is making you fat. While there may be some truth to the rumor, it is only because you have been eating them excess. That said, there are some built-in pitfalls that make including carbs in our diets something that we have to be mindful of, however I am going to show you what those are and how to work around them in this video.
The key to fat burning is that you need to be in a hypocaloric state. Due to the tendency we have of overeating carbs there is some logic to the fact that by eliminating them from our diets we will consume fewer calories overall. That said, the replacement of the carbs has to come from somewhere. In the case of keto diets it comes in the form of fats and proteins, mostly from dietary fats.
The issue with this approach is that the macronutrient we are replacing them with is twice as calorie dense as the carbohydrates themselves.
Not to mention, it is often the case that the method we use to lose fat and drop weight in the first place is the one we are going to have to continue to use if we want to see long term permanent changes. It is here that I find the keto diet approach difficult to sustain.
So, instead of looking to exclude carbohydrates from your meal plan you need to learn to coexist with them.
That doesn’t mean that there aren’t pitfalls that we need to be mindful of however. First there is no denying the fact that carbs taste better and create more cravings than say isolated proteins or fats. It is likely due to the fact that our brains are hard wired to seek out sugars and glucose to fuel its function. Beyond that however is the additional information that carbs are not nearly as satiating as fats or proteins.
So there are definite reasons for why many people are trying to reduce them or even eliminate them from their diets these days but again, I do not believe this sets you up best for long term success. Any diet plan that is deprivation based, while it may help you to lose fat in the short term is not going to be something you can stick with forever.
In general, there are three main categories; simple sugars, complex starches and fibers. Eating carbohydrates from the fibrous carb category will have the least pronounced negative impact on rapidly raising your blood sugar levels and resultant insulin spikes.
The additional fiber present in these foods not only blunts this effect but also makes them more “bulky” food options. Add in the healthy nutrient boost these foods provide with them with plenty of vitamins and minerals and it is easy to see why the majority of the carbs you eat when you are trying to lose fat should come from here.
The simple sugars are the nutrient low carbs that are worth eliminating from your diet if you want to be ripped and lean year round. It is here that many will reach for these types of foods when enjoying a cheat meal or day. It is here however that if you delve too often, you will find frustration in not being able to achieve the body fat levels you are after.
The starchy carbs are the ones we perceive as generally “healthier” but can still present hardship if we overeat them. These are the oats, grains, pastas, breads, etc. This is the area that I believe we need to learn how to include in our meal plans and put to work fueling our bodies and muscles if we want to see the best results not to mention long term sustainability.
Beyond the identification of the types of carbs however we need to employ additional strategies to keep them helping us and not hurting our fat loss efforts. Learn the composition of the carbohydrates you are eating. Aim for carbs that provide no more than 10-20 percent of their total carbs from sugars. This information is easily available online.
Watch the video I have on dividing your plate for success and entertain the idea of a low fat diet as an alternative to low carb eating for a more sustainable plan.
And lastly, don’t forget to train with weights to compliment your diet to lose fat. Building lean muscle is always going to help you in your efforts to lose body fat. The more lean muscle you have the more storage capacity you have for blood glucose in the form of muscle glycogen.
The bottom line is, if you are looking for how to lose fat and want a step by step plan for getting it done permanently, you need a complete plan with workouts and meal plans laid out for you day by day. Those are all available for you at athleanx.com via the link below.
If you are looking for more videos on jeff cavaliere’s meal plan or how to eat to burn fat fast, be sure to subscribe to our channel via the link below and remember to turn on your notifications so you never miss a new video when it’s published.
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40 comments
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Yes without carbs there will be fewer people going for hard core equipments and training
Yeah dumbs are everywhere this time
Usually love his videos this one was way off the mark. Clearly misunderstands the 4 th (ketones) …. In fact doesnt even mention it 😞😞😞😞😞
i prefer keto (for example Hyperketo program) – but it's personal of course
I was about to contradict you, but you circled back and ambushed me. You are a personal trainer, and your whole life revolves around exercise. Paying attention to the GI index helped change my life. It's not easy to do, but not eating bread, pasta, potato, rice, cereal, sweets changed my life. I eat meat, fish, and veggies. Some cheese, healthy oils/fats. If you have a piece of cake, a cookie, some bread, it is an amazing treat.
Just don't mix carbs and fats to a high degree. A big plate of plain white rice is difficult to eat
These keto dudes keep saying carbs are bad. I would continue asking this question,have you seen any professional physical sport athlete on keto diets?
I think rice is something that I can do forever and potatoes and bread. But rice is the main one, how much should I eat for losing weight and getting leaner? I’m 5’8 about 180-200
This guy knows his shit! The problem is people have no control over carbs so they rather stay away from it. If you eat it in moderations, you will stay fit all year long. Carbs give you energy to burn more fat and build muscle. Without carbs, you’ll be miserable and low energy and you lower your metabolism. It’s all moderation people.
You’re telling people to make informed decisions while putting “EAT CARBS!” in the title of your video. No one says don’t eat fibrous carbohydrates. Starchy carbs and simple sugars cause unstable blood sugars and insulin resistance over the long term, which contributes to every known ailment.
Insulin resistance is linked to virtually every disease out there. And loading up on sugar makes your cells insensitive over time. This is extremely misleading and dangerous
Why are you telling people to avoid the starchy foods but then telling them to have it at the end of meals? There are no known health benefits associated with sweet potatoes. They’re delicious 🤤 but that’s it.
Wow this was such a great and comprehensive video. Exactly what I was looking for. Thanks so much!!
I was a carb junkie as a child. Only bread was what I loved. I stopped craving carbs altogether when i switched to eating the nutrient dense stuff- meat, cheese, veggies, peppers etc. I season my dishes and eat the stuff in the burger with lettuce and spinach for the bun. It's delicious and flavorful and bread is boring in comparison. I do sugar fast for at least a month every six months. The more sugar you eat the more your body needs it. You need to reset and you won't crave sugar and refined carbs after a reset. I'm due for another reset as my body is in the needing carbs and sugar phase. I had to change my diet after I had my baby and eat sugar carbs and fats to keep my weight up to keep up with breastfeeding but I can tell my body is metabolically imbalanced now. If I dont have sugar in my coffee now i feel very hungry and carb craving. I also can't go very long between meals anymore.
Jeff is absolutely correct. Of course, every body requires different amounts of carbs (parallel to muscle mass), but carbs are vital nonetheless.
If you workout, your body use carbs for muscle repair and recover. After a workout I always eat a peanut butter and banana sandwich topped with some honey on toasted wheat bread which is protein, potassium, fiber, and carbs.
this is for body building for us normal people who want to be healthy carbs are not needed
Fats have been demonized for years, but the reality is that eating fats does not make you fat. It's excess sugar that makes you fat, and not just from the calories but the hijacking of your adrenals. I agree with everything you said in this video except I would place more emphasis on dramatically reducing sugars, especially refined sugars.
I wouldn’t recommend carbs for anyone having high blood sugar issues which is most Americans – high fat low carb is the way to go
Sir! You are a born mesomorph. Of course you can eat any edible food that you desired without worries of putting on weight. wheras, i'm a born endomorph. i got to eat discreetly othetwise, i will bloat like nobody business. unlike ectomorph people, as you know their burning rate is very high. So i just felt that you are projecting a wrong image of encouraging everyone to go ahead eating carbos. I got to workout like nobody business just to burn out the carbos. Be caution of what you say! Gd day!
The constant demonization of carbs is ridiculous, if you're active and/or thin, you need them. And if you're still concerned, just eat them with fat and/or fibre, and the insulin effects will be reduced to a minimum.
I eat 5 times a day no carbs and have no negative effect but my friend did the same and losses alot of energy guess everyone’s body works different
Thanks mate – great talk – much appreciated
Gotta eat carbs
It's toast. 💛👍
Carbs tasting better or make you feel better is individualized. Agree its consistency. I'm keto/carnivore and do work out consistently. I came here looking to learn if and how I could leverage carbs for muscle growth. I didn't get it. At his point I will continue eliminate carbs…
I think a lot of people don’t consider how much of balance being in good shape requires. Its not like you just indulge on one side or the other, its more of just keeping a balance between what tastes good and what is necessary
1. We aren’t meant to eat carbs. Humans have been eating meats and plants for millions of years and carbs have just been introduced very recently.
2. If you feel a pull or “crave” sugar or carbs- guaranteed there’s something wrong with your blood.
Lets not forget the video doesn't point out he succeeded with carbs probably at a younger age. All he had to do was stay at optimum weight which is EASY. However if you're already at an age where gaining growth hormone is hard AND you're eg skinny fat, good luck losing fat. Example what worked when i was a kid doing martial arts and was ripped now im skinny fat, my same plans no longer working. I had to go keto/fasting to lose belly fat. Im not saying no to carbs because even if i eat carbs and get out of keto i take supplements to get back in it
I thought eating lots of carbs give u insulin resistance
Idk what about for diabetics?
I agree with you. As someone who did Keto for a year, I noticed pros and cons. Pros with Keto after 3 months my sugar levels became stable. But After that, I found myself Craving carbs and I would over eat on Keto ' Foods'.
When it came to exercise though, I felt sluggish. Now that I am adding more carbs to my meals and eating more Balanced, my performance at the gym is better and I feel better and sleep better.
So as someone that did keto, I do believe once your stable, Carbs are Good. Thank you for this video.
Lol @ keto crusaders. This cracked me up alot.
Learned the hard way, now im incorporating back good carbs to my diet…i managed to lose weight but i suffered from heart tremors past few weeks. And youre right, when i do cheat meals i start to fall back to overeating…not good
I really needed to hear this. I did keto when the pandemic started and it really worked but ever since then I have thought of carbs as the devil. Idk why but I have
A huge positive effect on how much we eat at each meal is slowing down. This allows the brain to receive the satiety signal from the stomach. Eating to fast can lead to eating to fullness instead of satiety.
I lost 40 lbs on strict keto. Keto works…But strict keto is hard on your body. Its difficult to do strength training without the carbs. Agree with coach here….better approach is to eat healthy complex carbs in the right proportion.
I feel satisfied and happy while eating good carbs like, apple, rice, whole wheat toast, etc. Also drinking juice before my workout gives my good energy, but maybe because I am a boxer ,so I am very active and I usually train twice in a day
Changed my life. I will never eat the same ever again. "Unless you physically trip and your face lands in a box weightlose.fitness of donuts, there is no such thing as a 'slip'." Get that mind set and you'll win again and again.