Forget what you have heard! You can eat carbohydrates and still successfully meet your fat loss goals and maintain the results.
There are hundreds of opinions related to carbs & fat loss and it’s tough to know which one is most effective. We’re going to clear that up and ensure that you don’t have to subscribe to models of restriction or deprivation in order to burn fat and have plenty of energy.
In today’s episode, I discuss 4 smart carb strategies (aka The Golden Rules of Carbs and Fat loss) that, when implemented, will help you unlock your health and weight potential while increasing your energy, decreasing your cravings and stabilizing your hunger.
Listen Now
The Golden Rules of Carbs and Fat Loss
Listen to the episode to hear my detailed explanation for the following:
A). Who can benefit from implementing these strategies?
B). What are carbohydrates?
C) Do the golden rules of carbs and fat loss apply to all carbohydrates or are there exceptions?
D) How do the golden rules of carbs and fat loss apply to individuals who workout?
E). What are the 4 strategies? What effect do they have on blood sugar, insulin, and cortisol levels?
You’ll want to listen to the full episode to hear the explanation of the golden rules, but here’s a quick overview:
- Eat your starchy carbs at the right time
- Choose the right quality of carbohydrates
- Consume the right quantity
- Pair your carbs with the right company
Resources
Episode 007: Carbs and Fat Loss – Timing Matters
E-Course: Carb Strategies for Effortless, Sustainable Fat Loss
Q&A 2: What’s Your Carb Tolerance
Episode 058: Understanding Fat Loss: The Insulin Effect
Episode 170: 3 Ways to Improve Your Carbohydrate Tolerance
Hi!
You are amazing. Truly I think you may have just saved me 🙂
Question about breakfast: you say that you should limit carbs to post workout or in the evening, and not in the morning. What if you work out in the morning? I sometimes do fasted workouts, but if I have a pre-workout it’s usually a protein shake like vega greens or whey protein (low sugar, low carb).
Post workout needs carbs, but no carbs in the morning. Conundrum! Advice, please!
Well first, I don’t think most people need post workout carbs. If you want them and it’s working for you, cool. Have them post workout if you need them, even if that’s in the AM. Those are the two optimal windows. No conundrum 🙂 I go into a lot more detail in the carb strategies course. I workout hard in the AM and I don’t have carbs post workout and I feel great and burn fat 🙂
Oh goodie! Ok, cool. One more (maybe dumb?) question: do bananas count as starchy fruit? I seem to recall “yes”, so I count that as my carb.
Also, what are your thoughts on organic pressed cottage cheese and greek yogurt?
(that was 2 questions, sorry)
🙂
which epoised is related to what to eat during breakfast
Q&A 6 and episode 129 🙂
Hi! You mentioned cold brew coffee in the podcast – what brand(s) do you enjoy or do you make your own?
Thank you, Elizabeth! I just found your site and listened to #195. You certainly know your stuff!
My fasting blood sugar is elevated most mornings (103-108) and my glucose level is a bit high before meals (even before lunch following a no/low carb – 15g- breakfast). My levels are usually in the normal range two hours after meals and at bedtime. My sugar rises overnight, even if dinner was limited to 30-45 g of carbs.
Would your carb-timing rule be a good idea for me (I just took a pre diabetes class and the educator recommended carb counting/balancing throughout the day, so now I’m wondering). Are there other podcasts of yours that I should be listening to?
I’ve been monitoring my own blood sugar and looking for trends for the past few weeks after getting my lab results (A1C was 5.9). I want to reverse this asap as I’m NOT willing to get diabetes!
Thanks again!
Janet
Hi Janet! Thanks for reaching out! I hate to give generic information in response to a specific situation (and we are all so different). When we talk about grams of carbs at dinner, the type and the time matters. The same is true at breakfast. The reason your diabetes educator recommends having small amounts of carbs thoughout the day is to avoid spikes, which we are also doing with the Golden Rules. It’s critical to remember that we aren’t saying “no carbs in the AM”. We are saying no starch and sugar. Vegetables are carbs. So you’re going against what this diabetes educator says – and also – she’s coming from the perspective of preventing or treating diabetes and what I’m talking about is fat loss VIA managing insulin. To get your A1C down, absolutely you need to work to improve your insulin response and Q&A 6 of the podcast is a great one to listen to, as well as carb timing, carb spillover & carb tolerance. My “carb timing rule” as you call it is not about loading carbs into the evening at all – it’s about minimizing starch and sugar all day and having 1 serving from a whole food source (of starch, not carbs – veggies are carbs and we eat them all day long). Hopefully that helps you understand what I’m saying.
Please note I am not a medical doctor and this is not medical advice or nutrition counseling as I’m of course not a doctor and don’t have really any information about what you’re eating, how much and when.
Got it. Thanks, Elizabeth!
Not sure what you mean by, “So you’re going against what this diabetes educator says” but I understand what you and she are saying.
Thanks again!
New to your podcast. How to you classify legumes and beans
Hi Wendy, here’s a blog I wrote on beans & legumes.
https://primalpotential.com/beans-healthy-think/
Hi Elizabeth,
I am from Asia and white rice and noodles is our common staples. Everywhere in our country at lunch and dinner time, we see them. Usually we take them in a fist size full in every meal. Can you tell me what type of carbs are rice and noodles(made from flour) and how should we take them?
Hi Eddie – I’m not sure what you mean by “what type of carbs” – they are certainly starch. What classification are you looking for beyond that? As for “how you should take them”- this depends ENTIRELY on your goal. If the goal is fat loss, minimizing starch is going to be helpful, especially working it out of the earlier meals in the day. Definitely check out the carb tolerance episode for more nuances in variations to individual carbohydrate tolerance.
Elizabeth,
The golden rules of carbohydrates has changed the way I look at fueling my body. I am addicted to pasta with red sauce and was eating it sometimes 4 nights a week. Implementing the golden rules, along with a whole bunch of other positive changes has grilled results beyond my expectations. I have forwarded so many of your podcasts to friends, family and even posted it on my Facebook page. I believe EVERYONE can take something great away from each of your podcasts. You are absolutely amazing. Thank you for sharing all of this information with us. I know you truly care about each one of us. Thank you thank you thank you