March 15, 2023

Do Carbs Make You Fat? Here's The Answer

Hey there! As Irvine personal trainers at Hideout Fitness, we hear a lot of misconceptions about nutrition and weight loss. One that we encounter is the idea that eating carbs will automatically make you gain weight.

We get it - carbs have gotten a bad rap in the dieting world. But the truth is, this idea is a huge oversimplification of a much more complex issue.

We're going to unpack the myths and misunderstandings surrounding carbohydrates and weight gain. Plus, we'll give you the real scoop on how to make carbs work for you on your fitness path.

So sit back, and let's get started. We promise it's not that complicated.

Do Carbs Make You Fat?

No, carbs don't make you gain weight all by themselves.

But, like everything else in fitness and health, there's a bit of nuance there. 

We hear a lot of talk about how carbs are the enemy when it comes to weight loss. But let us tell you, that's just not true. The idea that carbs make you fat is a major misconception floating around the diet industry for far too long.

In reality, it's not the carbs themselves that lead to weight gain - it's more about the overall calorie balance in your diet. Of course, some carbs are better for you than others. But the bottom line is that you don't have to give up your beloved bread and pasta to lose weight.

What Is The Function Of Carbohydrates?

Carbohydrates are one of the three main macronutrients our bodies need to function properly, alongside protein and fat. The primary function of carbs is to provide our bodies with energy to fuel our daily activities.

When we eat carbs, they are broken down into glucose (a type of sugar) in our digestive system. Glucose goes through the bloodstream to our cells and is used for energy. Any extra glucose our body doesn't need is stored immediately in our muscles and liver as glycogen.

Carbs also play a role in regulating our blood sugar levels. When we eat carbs, our body releases insulin, which helps to move glucose from the bloodstream into our cells. This helps to keep our blood sugar levels stable and prevents spikes and crashes in energy.

So, in summary, carbohydrates are a vital energy source for our bodies, and they also help to regulate our blood sugar levels. Focusing on nutrient-dense carbs and being mindful of our intake of simple carbs can support our overall health and well-being.

What Are Good Carbs For Weight Loss?

good carbs vs bad carbs

First things first, not all carbs are created equal.

While some carbs like white bread and sugary treats can lead to weight gain, plenty of good carbs are out there, some can actually help with weight loss.

Whole Grains

Let's start with whole grains. Take, for example, these three carbohydrates.

  • Brown rice
  • Quinoa
  • Oatmeal

These three are excellent sources of complex carbohydrates, which take longer to digest and provide sustained energy throughout the day.

Plus, they're loaded with fiber and other vital nutrients to help you feel full and satisfied.

Fruits And Vegetables

Fruits and vegetables are also fantastic sources of good carbs. They're low in calories but high in fiber. That means they can help fill you up without adding extra calories to your diet. Some of our favorites include sweet potatoes, berries, spinach, and kale.


Legumes like lentils, chickpeas, and black beans are another great option for good carbs. They're high in protein, fiber, and complex carbohydrates, which can help keep you feeling full and satisfied for longer periods.

Nuts And Seeds

Lastly, nuts and seeds are a great source of healthy fats, protein, and carbohydrates. They're also loaded with vitamins and minerals that can help support overall health.

So, there you have it! Incorporating these good carbs into your diet can help you achieve your weight loss goals while still enjoying delicious and satisfying foods.

High-Carb Foods To Avoid

Plenty of good carbs can help with weight loss, but there are definitely some carbs to avoid if you're trying to shed some pounds.

Processed Carbohydrates

First, limiting or avoiding processed carbs like white bread, pasta, and sugary snacks is essential.

These types of carbs are usually stripped of their fiber and other nutrients. They can cause spikes in blood sugar levels, leading to weight gain.

Refined Sugars

Secondly, it's a good idea to be mindful of your intake of refined sugars. This includes sodas, candies, and baked goods that are often high in calories and low in nutritional value. These carbs can also cause spikes in blood sugar levels and contribute to weight gain over time.

Don't Forget About Portion Control!

Lastly, it's important to know your portion sizes regarding carbs. Good carbs like fruits, veggies, and whole grains can benefit weight loss. However, consuming too much of any type of carb can lead to weight gain.

Overall, it's all about balance and moderation. Enjoying carbs in moderation and choosing nutrient-dense options can help support weight loss and overall health.

Why Am I Craving Carbs?

Find yourself craving carbs? You're not alone. And there's a reason for it, too.

You're Low On Glucose

One possibility is that your body is low on glucose, the primary energy source for your cells. Eating carbs can quickly raise your blood sugar levels and boost your energy.

Getting A Quick Boost

When you eat certain carbs, your body quickly processes them, giving you a temporary boost. That boost is addictive, and it's no surprise you keep returning to sweets and other processed carbohydrates. The bad news is that the pleasant boost you get from carbohydrates causes your blood sugar levels to fluctuate.

The result? Your body wants even more carbs. It's a pretty grueling cycle, especially if you're trying to lose weight easily.

You're Just Hungry

Sometimes, it's not that complicated. It's possible that you're simply hungry, and your body is telling you to eat something.

Carbohydrates are in satisfying and filling foods, like bread, pasta, and potatoes.

But keep in mind craving carbs is entirely normal. It's not a bad thing. There are ways to beat sweet cravings, so don't worry!

But overall, craving carbs is nothing new.

Use Carbs To Your Advantage: Irvine Personal Training

irvine personal trainer fist bumping client after reaching weight loss goals

So, if you're looking to get the most out of your exercise and diet programs, the personal trainers at Hideout Fitness in Irvine can help you use carbs effectively. Carbs are a key source of energy for your body, and our trainers can work with you to determine the optimal amount of carbs you need in your diet to fuel your workouts.

Additionally, our trainers can provide guidance on the best times to consume carbs before and after your workouts to maximize their benefits. They can also recommend specific types of carbs that will be most beneficial for your body and fitness goals.

Plus, there’s always Hideout Fuel to keep you going throughout the week.

Our personal trainers are here to support you in achieving your fitness goals and helping you make the most of your diet and exercise routines. 

So why not check us out and see how we can help you incorporate carbs into your fitness journey?

Do Carbs Make You Fat? Reach Weight Loss Goals With Personal Trainers in Irvine

So, do carbs make you fat? No. But with some caveats. The idea that carbs make you fat is a common misconception, but the truth is that not all carbs are created equal.

Processed carbs and refined sugars can contribute to weight gain. But there are plenty of good carbs that can actually help with weight loss and support overall health.

Focus on nutrient-dense carbs like whole grains, fruits, veggies, legumes, nuts, and seeds. Be mindful of portion sizes. That way, you can enjoy a well-rounded and satisfying diet that supports your weight loss goals.

At Hideout Fitness in Irvine, personal trainers and nutrition coaches can help you achieve your weight loss goals. All while busting common diet myths.

So don't be afraid to include some good carbs in your diet, and remember that moderation and balance are key!

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