Can You Eat Carbs While Losing Weight? Here’s What You Need to Know!

- Free Fat loss Guide -

1. The Truth About Weight Loss: It’s All About a Caloric Deficit

No matter what diet you follow—low-carb, keto, paleo, or high-carb—the one non-negotiable rule for fat loss is that you must be in a caloric deficit. A caloric deficit simply means consuming fewer calories than your body needs to maintain its weight.

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How Do You Determine Your Calorie Needs?

To find your caloric maintenance level:

1. Multiply your body weight in kilograms by 22–25 (depending on activity level).
2. Use online calculators or apps like the GetFIT App, which gives you an accurate maintenance level based on factors like age, gender, activity level, and more.

From there, subtract 300–500 calories to create a sustainable deficit. The key word is sustainable—you don’t want to go too low and feel miserable.

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2. Carbs and Weight Loss: Friends, Not Foes

Contrary to popular belief, you don’t have to eliminate carbs to lose weight. Carbohydrates are your body’s primary energy source, fueling your workouts and daily activities. The problem arises when you overconsume them, especially processed, calorie-dense carbs like pastries or sugary drinks.

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Best Carb Choices for Fat Loss

When eating in a caloric deficit, prioritize nutrient-dense, whole food carbs that keep you fuller for longer. Examples include:

• Oats: High in fiber, great for digestion.
• Sweet potatoes: Packed with vitamins and slow-digesting carbs.
• Brown rice and quinoa: Good sources of fiber and protein.
• Vegetables: Low-calorie, high-volume options to keep you full.
• Fruits: Great for satisfying sweet cravings while providing fiber.

Pro Tip: Combine carbs with a protein source for better satiety and blood sugar control.

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3. Protein: The Key to Fat Loss and Muscle Retention

When you’re in a calorie deficit, your body doesn’t just burn fat—it may also burn muscle tissue for energy. To combat this, you need to prioritize protein.

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Why Is Protein So Important in a Deficit?

• Helps retain lean muscle mass.
• Boosts metabolism through the thermic effect of food (TEF)—your body burns more calories digesting protein than carbs or fats.
• Keeps you full, reducing hunger cravings.

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Top Protein Sources for Weight Loss

• Chicken breast and turkey
• Egg whites and whole eggs
• Low-fat dairy (cottage cheese, Greek yogurt)
• Tofu and tempeh
• Lean cuts of beef or pork
• Fish and seafood (like salmon, tuna, or shrimp)

Fun Fact: With the GetFIT App’s Premium Membership, you get access to hundreds of high-protein recipes that make hitting your protein goals effortless.

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4. Why Resistance Training Is Essential for Fat Loss

Cardio is often the go-to for those looking to burn calories, but if your goal is to lose fat while looking toned and defined, resistance training is non-negotiable.

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Benefits of Resistance Training While in a Deficit

• Preserves muscle mass, ensuring the weight you lose is primarily fat.
• Boosts metabolism through increased muscle mass (muscle burns more calories than fat at rest).
• Improves overall strength and functionality.

Best Training Approach

Focus on compound movements like squats, deadlifts, presses, and rows. These exercises target multiple muscle groups and burn more calories. Not sure where to start? The GetFIT App’s workout plans cater to your fitness level and goals, guiding you every step of the way.

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5. Common Struggles and How to Overcome Them

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Struggle #1: Feeling Hungry All the Time

Solution: Focus on high-volume, low-calorie foods like leafy greens, zucchini noodles, or cauliflower rice. Drinking water before meals and including more protein in your diet can also help.

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Struggle #2: Lack of Energy for Workouts

Solution: Eat carbs strategically—time them around your workouts to fuel performance. A small banana or some rice cakes with peanut butter before training can work wonders.

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Struggle #3: Losing Motivation

Solution: Set short-term goals and track progress. With the GetFIT App, you can log your workouts, meals, and even see how your body changes over time with our progress tracking.

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