Carbohydrates are not the enemy
Carbs are your body's preferred fuel for movement and thinking. The issue is portion and pairing, not carbs themselves.
The full lesson
Bread, rice, potatoes, beans, fruit, oats, tortillas: these are carbohydrates, and they are the fuel your muscles and brain prefer. Athletes need plenty. So does anyone who trains.
What makes carbs a problem for fat loss is not the carb; it is the heap. A cupped hand of rice is a portion. A plate of rice is three. Refined, sugary carbs (soda, pastries, candy) are the ones to move down the ladder because they are calories without fullness. Whole grains, beans, potatoes with skin, and fruit bring fiber, and fiber keeps you full.
If your goal is muscle or performance, carbs around your training are your friend. If your goal is fat loss, carbs stay — the portion shrinks and the protein and vegetables grow.
Remember
- Carbs fuel movement.
- A cupped hand is a portion.