Do Carbs Make You Fat?

The short answer

No. Eating more calories than you burn makes you gain fat. Carbs are just one place those calories come from.

Why low carb seems to work

When people cut carbs, they often cut chips, lollies, pastries and beer. That’s a lot of calories gone. They also lose some water at the start, so the scales drop fast. It feels like magic, but it’s mostly fewer calories.

Carbs can help you

• They fuel your training, so you can lift and work harder.
• Fruit, veg, oats, rice, potatoes and beans bring fibre that keeps you full.
• Eating carbs around your workout helps you perform and recover.

What to do instead of fearing carbs

• Build each meal around protein first.
• Fill half your plate with veg.
• Add a fist of carbs, more on training days if you like.
• Keep treats, just in smaller amounts.
• Check your weight trend weekly and adjust portions if it’s not moving.

The bottom line

The best diet is the one you can stick to. If low carb suits you, great. If you love rice and pasta, you can still get lean. Total calories and protein matter most.

FAQ

Is bread bad for weight loss?

No single food makes you fat. Bread is fine in sensible portions as part of a plan with enough protein.

Should I stop eating carbs at night?

Timing matters much less than your total for the day. Eat when it suits your life.

Is low carb better for fat loss?

When protein and calories are matched, low carb and higher carb diets give similar fat loss. Pick the one you can keep doing.

This article is general information only. Check with your GP before changing your training or diet if you have a medical condition.