Yes, You Can Eat Carbs and Still Lose Fat
One of the biggest fitness myths I hear is: “I need to cut out carbs to lose fat.”
That’s not true - and if you’ve tried it, you’ve probably seen that for yourself. The truth is, you can eat carbs and still lose weight, as long as you’re eating the right amount of food overall.
What Really Causes Fat Gain?
Fat gain doesn’t come from one specific food - it comes from eating more calories than your body needs.
Whether you eat pasta, rice, avocados, or protein shakes, too much of anything can lead to weight gain. It’s not the carbs - it’s the total quantity of food.
A Real Client Example: Alex from Chiswick
When Alex first came to me for personal training in Chiswick, he had cut out all carbs - no bread, no fruit, no rice. He was tired, getting headaches, and barely losing any weight.
We made a simple switch:
Added oats and berries back to his breakfast
Let him have a jacket potato with lunch
Reduced overall portion sizes slightly
Focused on protein and consistent movement
In 3 months, Alex lost 7kg, improved his energy, and was able to train harder. He still enjoys pizza on the weekend - he just plans for it and balances his meals around it.
How Carbs Actually Help With Fat Loss
1.Energy for workouts
Carbs fuel your body. If you’re lifting weights, walking more, or doing cardio, carbs help you perform better and burn more calories.
2.Better consistency
A diet with carbs is easier to stick to. That means less bingeing, fewer cravings, and better long-term results.
3.Supports recovery and metabolism
When you eat carbs, you recover faster and preserve muscle - both key for fat loss.
What a Balanced Day Looks Like
Here’s an example of a fat-loss meal day from one of my clients:
Breakfast: Scrambled eggs on two slices of wholegrain toast with cherry tomatoes
Lunch: Grilled chicken with rice and steamed broccoli
Snack: Low-fat Greek yogurt with berries
Dinner: Baked salmon with roasted potatoes and green beans
Optional: Small square of dark chocolate or a glass of wine on weekends
Nothing fancy, no extreme restrictions - just balance and portion control.
Final Thoughts
You don’t need to fear carbs. In fact, cutting them out can do more harm than good - mentally and physically.
If you're in Chiswick or West London and want to lose fat without fad diets or cutting out your favourite foods, I’d love to help.
Book a free consultation and let’s build a plan that fits your body and your lifestyle.