Episode 007: Carbs and Fat Loss – Timing Matters

Jan 10, 2015

In the the “Carbs and Fat Loss – Timing Matters” episode of the Primal Potential podcast we are busting a major weight loss myth – the myth that you should eat carbs in the morning so you have all day to “burn them off”. I hate to break it to the folks perpetuating that myth, but that’s just not how the body works. The human body is not accounting software working on a first in, first out burn model.

This isn’t a long episode but it’s one you absolutely need to take time to hear!

If you aren’t sure what time is the right time for carbs when your goal is fat loss, please take a listen!

Other episodes you’ll need to hear along with this one are:

Carb Tolerance – understand why some people tolerate carbs better than others. 

Carb Spillover – what happens when you consume too many carbs for your body. 

Q&A 6 – How To Make Breakfast A Fat Burning Meal

The Myth: For optimal fat loss results, eat carbohydrates in the morning so you have the rest of the day to burn them off. Avoid eating carbs at night because you won’t burn them while you sleep. THESE ARE FAT LOSS MYTHS!

The Facts: Carbs in the morning might be a perfectly fine strategy for endurance, muscle gain or weight maintenance but it is the WRONG strategy for fat loss.

Why? There are certain unique hormonal conditions in the morning that make adding carbs a bad idea when fat loss is your goal.

For the science behind carb strategies for fat loss, make sure to listen to the full episode!

Practical Implementation:

  • Avoid carbohydrates in the morning. That’s right – for optimal fat loss – no carbs for the first part of the day. This means saying no to oats, wheat, grains, processed foods, most dairy and even fruit. At least in the morning!
  • Emphasize fat and protein in the morning. Great breakfast options include bulletproof coffee, eggs, bacon, fritattas, meat muffins, chia seed puddings, or if you’re in a time crunch, a low-carb protein shake
  • Limit your carbohydrates to your dinner time meal or post workout.
  • Watch your carb portion sizes. We always want to manage our insulin response, no matter the time of day. Try not to exceed 1/2 cup carbohydrates at any point. Some people will get best results with 1/4 cup.
  • Always consume your carbohydrates with either fat or protein, never consume them on their own. This might look like adding butter to your sweet potato and always having a piece of chicken or fish with your rice.


The Truth About Carbs & Fat Loss
Bulletproof coffee
Chia Seed Pudding (omit the fruit in the AM)
Reduce hunger and carb cravings

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