Carbs have been demonized for years. And while it’s true that reducing carbs can lead to fast weight loss, it’s not because carbs are inherently fattening. What you're seeing from eating less carbs is mostly the result of water loss, not fat loss.
1. Why Carbs Got a "Bad Reputation"
Here’s the science:
When you eat carbs, your body stores them as glycogen, and each gram of glycogen binds with about 3–4 grams of water. So when you drop carbs, you also drop water weight, which can show as a sudden drop on the scale in a very short time.
But let’s be clear: that’s not fat. And when you reintroduce more carbs, the water comes back. That’s why so many people feel like they “gain weight overnight.”
The real reason behind gaining fat is not your carb intake, it is caloric surplus : eating more than your body needs, regardless of where those calories come from (carbs, fats, or protein).
Technically, you could eat only carbs and still lose fat as long as you’re in a calorie deficit. But eating only carbs isn’t sustainable. They digest quickly, spike blood sugar, and leave you hungry, making it harder to stick to your deficit.
That’s why protein and fats are essential:
- Protein keeps you full and builds/preserves muscle.
- Fats help with hormones and slow digestion.
A diet with just carbs lacks balance, for real sustainable fat loss, you need all three macros working together.
2. What Carbs Actually Do (and Don’t Do)
Let’s separate fact from fiction.
✅ What carbs do:
- Cause water retention (via glycogen — normal and healthy!)
- Fuel your workouts
- Help with recovery
- Support muscle maintenance
- Stabilize mood and brain function
- Keep you full when they’re fiber-rich (like oats or sweet potatoes)
❌ What carbs don’t do:
- They don’t inherently cause fat gain
- They don’t shut down fat burning
- They don’t need to be eliminated to lose fat
Research shows that low-carb diets can lead to slightly more weight loss than low-fat diets in the short term, but that’s often due to:
- Less water retention
- Slightly reduced appetite
- Naturally lower calorie intake
If you go too low on carbs, yes, you might drop weight fast, but it often comes with:
- Fatigue
- Low mood
- Performance drop
- And ultimately… regain once carbs are reintroduced
If you want to look lean, feel strong, and stay energized, carbs need to stay in your diet. The key isn’t to cut them out, it’s to adjust your intake based on your goal. Whether you’re gaining or losing weight, it’s about balance, not elimination.
3. How to Use Carbs the Smart Way for Fat Loss
Carbs are not the enemy, but how you eat them matters. Here’s how I coach my clients (and myself):
✅ Do this:
- Keep complex carbs in your plan: oats, lentils, sweet potatoes, rice, fruit
- Time them around your workouts : I personally eat a good carb source about 1 hour before training, and it’s a game changer for strength & focus
- Focus on portion control, not elimination
- Combine them with protein and fiber to stabilize energy and hunger
- Prioritize carbs that actually help your goal, not just taste good for 10 seconds
❌ Avoid this:
- Bingeing on ultra-processed sugary carbs (pastries, soda, etc.)
- Thinking every carb is the same — they’re not
- Going “no-carb” and expecting long-term results without crash-and-burn
The kind of carbs I recommend:
Like I said in one of my videos : if you’re not eating complex carbs, I honestly don’t know how you’re surviving a calorie deficit. They keep you full, they keep your energy up, and without them, staying consistent gets 10x harder.
Fat loss that lasts is never about cutting an entire food group. It’s about balance, structure, and understanding your body.
If you remove all your carbs, your body will struggle to train, to recover, and to stay full, and by the time it taps into fat for energy, you’ll be drained and tired.
Eat smart. Train strong. Stay consistent. That’s what burns fat, not cutting carbs.
I made these pancakes with oats, bananas and berries and still lost fat! 
More recipes (72 recipes actually) here