Why Your Weight Loss Diet Needs Carbs and Fat

There’s a misconception that when you want to lose weight you need to cut out fat. And then there are weight loss diets that tell you to cut out all carbs.

I never recommend these types of diets. Let me make it clear that there is a big difference between low-carb diets and no-carb diets when it comes to weight loss. Low-carb diets make you think about what you’re putting in your mouth. They encourage you to focus on healthier carbs that won’t lead to high blood sugar levels and energy crashes afterwards.

And the no-fat diets? Well you can’t cut out all fats—and you really shouldn’t. Yes, your body needs some fat.

No sure about this? Really don’t think your weight loss diet needs carbs and fats? Well let’s look at what they do.

  • Carbs give you energy: while protein is good for energy levels, carbohydrates are better. They metabolize a little quicker. Carbs are actually the main energy source for your body.
  • Carbs help the digestive system: you know fiber is important for the digestive system, but did you know that carbs also help it? The carbs create some of the good bacteria that keeps the intestines working properly.
  • Carbs protect the muscles: if the body doesn’t get energy from carbs, it will look for the next easiest place to get the energy. This isn’t the fat cells but from the muscles! Even if you eat plenty of protein, you will start to lose muscle mass. Make sure you add some carbs to your diet.
  • Fat stores energy: while we don’t want too much fat stored, we do need some. Your carbs will start to run out throughout the day, so the body needs energy from other places. If you have fat stored, it will be easier for the body to metabolize that first before the muscles.
  • The cells need fat: if the body doesn’t get fat, the cells don’t get the protection they need. This means your skin, hair, and organs aren’t looked after properly.
  • Fat regulates processes: your body needs help to regulate all the processes that it goes through. It needs fat to be able to do this.

Of course, I’m not saying you gorge yourself on fast food and deep fried meals, but you do need all the food groups for your body to work as it should. Look for whole grains that include fiber and carbohydrates to avoid quick sugar releases and crashes. Switch to unsaturated or monounsaturated fats instead of the saturated options to avoid high cholesterol levels.

Make sure your weight loss diet includes the carbs and fats on a daily basis. Go low-carb and low-fat if you want, but don’t cut them out completely!


  1. This is very good information, everything has to have balance.

  2. What are your suggestions for foods that are low carb? I heard of low carb but not sure which are and aren't.

    1. It's more about a low carb diet and getting the right type of carbs. Potatoes, wholegrain pasta/rice, quinoa etc. are better options than white pasta/rice, most cereals (not all but most), and refined carbs.


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