Do Carbs Make You Gain Fat?
Key Takeaways
Carbs don’t make you gain fat - but a boatload of sweet potatoes is not the answer!
Fats don’t make you gain fat - but the ketogenic diet is not the answer!
Proteins don’t make you gain fat.
Energy balance, i.e. “calories in - calories out,” is the only important variable in regard to weight loss and gain. Not:
Eating carbs
Eating refined carbs
Low carb diets
Eating white bread and white rice instead of whole wheat bread and brown rice
Celery-juice-apple-cider-vinegar 30 day detoxes
The only way to gain fat is to eat too many calories over time.
Full Story
Aliens and living in a simulation. There are a lot of concepts I’m unsure about in this universe. But I’m absolutely certain of these three facts:
Carbs don’t make you gain fat.
Fats don’t make you gain fat.
Proteins don’t make you gain fat.
In fact, extraterrestrial creatures and living out our days in a Sims-esque video game are both easier to comprehend than one food group directly causing fat gain. The former each have theoretical support, while the latter has ZERO supporting evidence or scientific basis. Moreover, the claim that “carbs make you gain fat,” or any similar assertion, can be dismissed by strong research and widely accepted physiological principles (1, 2, 3). The only scenario that makes you gain fat? Consuming more calories than you burn over time.
If I had a nickel for every time I heard:
“I read that carbs make you fat. No more bagels for me!”
“I need a reset, I’m not going to eat any sugar this month.”
“Why do you eat so much peanut butter, isn’t it fattening?”
I’d have at least a few bucks! By no means does any macronutrient (i.e. protein, fat, or carbs) or individual food (i.e. bread, candy, pasta) inherently cause weight gain. By demonizing one macronutrient, you not only forego the unique benefits of that food group but also misdirect your energy on restriction rather than addition.
It is beneficial to consume each macronutrient because they each have individual positive effects on your overall health, body composition, energy levels, etc. For instance:
Carbohydrates provide “short term” energy, are the primary source of energy for your brain and other organs, and are often packed with fiber (which helps to you stay full, maintain healthy cholesterol levels, and much more).
Fats provide ”long term” energy, support hormone production, and, if you consume “healthy fats”, can have a positive effect on your cholesterol markers.
Proteins are the “building blocks” that facilitate muscle and bone growth and keep you feeling fuller for longer.
There is little doubt that for the majority of the people, the majority of the time, consuming a diet balanced in protein, fat, and carbs is the most optimal approach for performance, health, and longevity.
Another reason not to say goodbye to your bread and pasta, or any food or food group, is that the statement is rooted in restriction and negativity as opposed to abundance and opportunity. The very nature of the proposition sets you up for failure and disappointment. Rather than focusing on the foods you can’t or “shouldn’t” eat - as many do when they misguidedly intertwine morality and food decisions - consider the positive aspects of consuming more healthy foods in the right amounts. Don’t:
Cut out carbs
Go on a keto diet
Go on a carnivore diet
PLEASE
DON’T (I’m begging you)
On the other hand, do:
Eat more fruits, vegetables, and fiber
Eat more protein, such as eggs, egg whites, chicken, turkey, beef, fish, greek yogurt, and protein powder
Eat more healthy fats, such as olive oil, avocado, eggs, nuts, and seeds
Drink more water
By adding rather than restricting, you will improve your health and make the process much more enjoyable and sustainable.
As one example, take the case of Mr. McDonalds Diet Man. Not his real name, but he proved that It is just as possible to lose weight eating only Big Macs and fries as it is to gain weight only eating “healthy foods” (4). He lost over 50lbs in just six months eating most of his meals at McDonalds! If his story doesn’t prove to you that total calories are the primary driver of weight gain/loss., I doubt anything will.
At the end of the day, energy balance, i.e. “calories in - calories out,” is the only important variable. It has been this way since the beginning of time. That’s right - if dinosaurs had consumed more calories from crocodiles and eggs (or whatever dinosaurs ate?) then they would have gained fat too. As long as the Earth continues to obey the laws of physics as we understand them, it will continue to be this way.
John Cisna, the man that lost 56lbs over 6 months consuming primarily food from McDonald’s (4).
Wrap Up
Don’t get me wrong, certain foods/groups (healthy fats, lean protein, fruits and vegetables, minimally processed grains) are more conducive to health and longevity through better blood sugar control, increased vitamin, mineral, and fiber intake, etc. However, in regard to muscle gain and fat loss, total calories burned and total calories consumed are the most important factors to consider. Anyone that tries to convince you otherwise is ill-informed or trying to sell you their deluxe detox juice cleanse. Don’t buy it!
Did you find this interesting? Check out the Solokas Focus Four!
This post is an excerpt from my new weekly newsletter, the *Solokas Focus Four.” Each week, I’ll be sharing:
1 answer
1 fact (like this one!)
1 tip
+ 1 quote
Short and sweet, the newsletter will act as a weekly reminder that you’re not alone on your fitness journey. Sign up below - and enjoy your carbs!