Do Carbs Make you Fat?

Carbohydrates often find themselves at the centre of heated debates in fitness and nutrition. With the popularity of low-carb diets and movements like keto and Paleo, it’s easy to believe that carbs are the enemy when it comes to weight loss and health. But do carbs make you fat? The answer is far more nuanced than a simple “yes” or “no.”

Carbs in Your Diet

Carbohydrates are one of the three macronutrients essential for your body’s function, alongside protein and fat. Carbs serve as your body’s primary energy source, fuelling everything from basic daily activities to high-intensity exercise. They’re particularly important for replenishing glycogen stores in muscles after workouts, supporting brain function, and promoting recovery.

However, not all carbs are created equal. The type, quantity, and source of carbohydrates in your diet play a significant role in how they affect your body and fitness goals.

Do Carbs Cause Weight Gain?

The short answer: Carbs themselves do not inherently make you fat. Weight gain occurs when you consume more calories than your body needs, regardless of whether those calories come from carbs, protein, or fat.

Low-carb diets often lead to weight loss because they reduce overall calorie intake, not because carbs are uniquely fattening. For instance, cutting carbohydrates from the average UK adult’s diet creates a calorie deficit, which leads to fat loss. This doesn’t mean carbs are the problem; the total number of calories consumed matters most.

The Low-Carb Diet Trend

Low-carb diets are effective for some people, particularly those who are sedentary or need to manage conditions like diabetes. A moderate approach to carbs can improve blood sugar levels and support weight management for these individuals.

However, it’s important to clarify what constitutes a low-carb diet. While the average UK adult consumes around 200-250 grams of carbs per day, a low-carb diet typically involves consuming less than 100 grams daily, and a very low-carb diet may limit intake to under 50 grams. Such restrictions can work for certain health conditions or short-term fat loss, but they aren’t always sustainable or necessary for active individuals.

Active People Need Carbs

If you’re exercising regularly, carbs are your best friend. Cutting carbs can lead to decreased energy levels, poor workout performance, impaired recovery, and even a loss of motivation to train. Active individuals rely on carbohydrates to fuel workouts, support recovery, and maintain muscle mass.

Carbs are critical in refuelling glycogen stores in your muscles after exercise. Without adequate carb intake, you’re likely to feel fatigued, recover poorly, and see diminished results from your efforts in the gym.

Good Carbs vs Bad Carbs

When discussing carbohydrates, it’s crucial to distinguish between nutrient-dense, “good” carbohydrates and processed, “bad” carbohydrates.

Good carbs include natural, fibre-rich foods like sweet potatoes, oats, fruits, vegetables, legumes, and whole grains. These carbs provide essential vitamins, minerals, and fibre that support overall health.

Bad carbs, on the other hand, are typically found in highly processed foods like sugary drinks, pastries, white bread, and sweets. These options are often calorie-dense and lack the nutrients your body needs to function optimally.

Focusing on quality carbs while minimising processed ones is a more effective than cutting carbs altogether.

Balance is Important

Rather than eliminating carbs, consider adjusting your macronutrient intake based on your activity levels, goals, and individual needs. For instance, during a fat-loss phase, you might slightly reduce carbs while maintaining sufficient protein and fat to create a calorie deficit. This approach ensures you’re still getting the nutrients you need without strict carb elimination’s psychological or physical drawbacks.

A balanced diet that includes carbohydrates, protein, and healthy fats provides the foundation for long-term success in fitness and overall well-being.

Carb Cycling

Carb cycling is a strategy worth exploring for those looking to fine-tune their diet. This involves varying your carbohydrate intake based on your activity levels. For example, you might eat more carbs on training days to fuel workouts and recovery while reducing intake on rest days.

Carb cycling allows you to enjoy the benefits of carbohydrates without overdoing it and can be particularly effective for active individuals aiming to optimise performance and fat loss.

The Long-Term View

At Foundry, we believe that sustainability is the key to any successful nutrition plan. Cutting out entire food groups, including carbs, is rarely the answer unless medically necessary. A diet that includes a variety of nutrient-dense carbs in appropriate amounts is more likely to support your goals and keep you feeling energised and satisfied.

The real answer to “Do carbs make you fat?” lies in context. Carbs don’t inherently cause weight gain, but the type and quantity you consume and your overall calorie balance determine their impact on your body.

Embrace Carbs, But Choose Wisely

Carbs are not the enemy. They’re essential to a balanced diet, especially if you’re active and pursuing fitness goals. By choosing high-quality, nutrient-dense carbs and tailoring your intake to your needs, you can fuel your body effectively, enjoy your meals, and still achieve your goals.

So, rather than fearing carbs, embrace them as part of a balanced, thoughtful approach to nutrition. Your body and your fitness progress will thank you.

For more ideas, see our recipes and nutritional e-books, or pop into one of our PT Gyms in East London to find out more about how we incorporate nutrition and healthy eating into your personal fitness goals.