Why a High-Carb Diet Can Help You Lose Fat Faster
For years, low-carb diets have dominated the fat loss conversation. The idea that cutting carbs is the key to shedding body fat has been preached by countless diet gurus, with keto and paleo movements reinforcing the myth that carbs are the enemy. But what if the real key to fat loss isn’t cutting carbs—but eating more of them?
In this article, we’ll break down the science behind why a high-carb diet can actually help you lose fat more effectively. Cody McBroom, CEO of Tailored Coaching Method, debunks the myths surrounding carbs and fat loss, explaining why embracing carbohydrates can improve your metabolism, gym performance, and long-term success.
Debunking the Biggest Carb Myths
Before diving into why high-carb diets work, let’s address some of the biggest misconceptions:
Myth #1: Eating Fat Makes You Burn More Fat
Low-carb and keto advocates often claim that consuming more dietary fat makes your body “fat-adaptive,” meaning you burn more fat for fuel. While it’s true that reducing carbs forces your body to rely more on fat oxidation, this doesn’t mean you’re burning more stored body fat—it just means you’re using more of the dietary fat you’re consuming. In other words, this doesn’t equate to increased fat loss. The body utilizes dietary fat for energy in the absence of carbohydrates, but this doesn’t imply that stored body fat is being reduced. Research indicates that when calorie intake is controlled, the macronutrient composition (fat vs. carbohydrate) doesn’t significantly impact fat loss.
Fat burning and fat loss are not the same. Research shows that participants on high-carb, low-fat diets often lose more body fat than those on high-fat, low-carb diets, simply because fat is more easily stored than carbohydrates when calories are in excess. (1)(2)
Myth #2: Insulin Causes Fat Gain
Another common argument against carbs is that they spike insulin, and insulin is blamed as the main driver of obesity. However, the science tells a different story.
Insulin is a storage hormone, but it plays a crucial role in muscle recovery, glycogen replenishment, and overall energy balance. High insulin levels don’t automatically lead to fat gain—overeating does. Studies show that people can lose body fat effectively on high-carb diets as long as they’re in a calorie deficit.
A good example of this was the “Rice Diet Experiment” performed by Dr. Walter Kempner. In this study Dr. Kempner fed 106 obese participants a diet of 2,000 to 2,400 calories, 95% of which was carbohydrates (4-5% protein, 2-3% fat), and on average saw a weight loss of 141 pounds per individual.
They recorded decreases in heart size, improved kidney function and a reversal of high blood pressure with the patients in this study. The dietary protocol successfully treated disease without drugs and it’s beneficial effects were dramatic, not only on kidney disease and hypertension, but also on cholesterol, cardiovascular disease, congestive heart failure and diabetes. Kempner found that, “the low fat content of the diet also enhanced weight loss.”
This is proof that even with obese individuals who’s bodies have poorly managed insulin levels and function, a high-carb diet works well for overall fat loss so long as you’re in a calorie deficit and not depleting yourself of micronutrients (vitamins and minerals).
Myth #3: Carbs Cause Brain Fog and Energy Crashes
Some claim that carbohydrates lead to brain fog and sluggishness, but in reality, glucose (derived from carbs) is the brain’s primary energy source. In fact, research suggests that maintaining a healthy intake of carbohydrates improves focus, cognitive function, and overall mental clarity. (3)(4)(5)
Five Reasons Why Carbs Can Help You Get Leaner
1. Carbs Help You Build More Muscle, Boosting Your Metabolism
Muscle mass plays a crucial role in fat loss because the more muscle you have, the more calories you burn at rest. Carbohydrates directly support muscle growth by fueling high-intensity workouts and optimizing recovery.
- Carbs are stored as glycogen in muscles, which serves as the body’s preferred energy source during resistance training and cardio.
- Adequate glycogen levels allow you to train harder and longer, leading to greater muscle hypertrophy and metabolic efficiency.
- Studies show that higher-carb diets improve resistance training performance and endurance, enabling more progressive overload in the gym—one of the most critical factors for muscle growth.
- Muscle tissue is composed of approximately 60-65% water, and carbohydrates play a crucial role in muscle hydration. Glycogen storage pulls water into the muscle, increasing muscle fullness, enhancing pumps during training, and contributing to overall muscle size and density.
- Without adequate carbohydrate intake, muscles appear flatter due to reduced glycogen and water content, making it nearly impossible to maximize muscle fullness and optimize strength output.
- Low-carb diets can hinder muscular recovery, leading to slower progress and decreased ability to build lean tissue over time.
2. Carbs Improve Strength and Gym Performance
If you want to lift heavier, run faster, or push harder in your workouts, you need carbohydrates. Low-carb diets deplete glycogen stores, leading to decreased power output, endurance, and recovery.
- Strength training is heavily dependent on glycogen stores. Research shows that when athletes consume more carbohydrates, they experience less fatigue and recover faster between sets.
- High-carb diets also help maintain hydration levels in muscle tissue, preventing cramps, strains, and injuries.
- Since carbohydrates are the body’s primary fuel source, they play a significant role in maintaining a higher Total Daily Energy Expenditure (TDEE). Higher carb intake leads to increased Non-Exercise Activity Thermogenesis (NEAT)—the calories burned through daily movement like walking, fidgeting, and general activity. NEAT is one of the largest contributors to TDEE, meaning that consuming sufficient carbohydrates can indirectly support fat loss by promoting more movement throughout the day.
- While NEAT isn’t classified as “performance” in the gym, it is a crucial factor in overall activity levels. More movement throughout the day leads to a higher energy expenditure, making it easier to achieve and maintain a leaner physique.
If you want to lift heavier, run faster, or push harder in your workouts, you need carbohydrates. Low-carb diets deplete glycogen stores, leading to decreased power output, endurance, and recovery.
- Strength training is heavily dependent on glycogen stores. Research shows that when athletes consume more carbohydrates, they experience less fatigue and recover faster between sets.
- High-carb diets also help maintain hydration levels in muscle tissue, preventing cramps, strains, and injuries.
If your goal is to optimize strength and performance while losing fat, reducing carbs is counterproductive.
3. Carbs Are Less Likely to Be Stored as Body Fat
Contrary to popular belief, dietary fat—not carbs—is more likely to be stored as body fat when eaten in excess.
- The body prefers to store dietary fat directly in fat cells, whereas carbohydrates are more likely to be burned for immediate energy or stored as muscle glycogen.
- The process of converting carbs into body fat (de novo lipogenesis) is inefficient and rarely occurs under normal dietary conditions unless calories are significantly exceeded.
- Studies comparing high-fat versus high-carb diets show that fat intake correlates more with fat storage than carbohydrate intake.
4. Carbs Provide More Dietary Flexibility and Sustainability
One of the biggest factors in long-term fat loss success is dietary adherence—sticking to a plan consistently over time. High-carb diets allow for greater flexibility, making it easier to maintain results.
- Cutting carbs often leads to feelings of restriction, which increases the likelihood of binge eating and diet failure.
- A higher-carb approach allows for a more balanced intake of fruits, vegetables, and whole grains, which contribute essential vitamins, minerals, and fiber.
- Carbohydrates make social eating and dining out more manageable, improving long-term sustainability.
5. Carbs Help Manage Stress and Regulate Cortisol
Cortisol, the body’s primary stress hormone, plays a significant role in fat loss. When cortisol remains elevated for long periods (often due to excessive calorie restriction or low-carb diets), it can lead to muscle loss, fat retention (especially in the midsection), and poor recovery.
- Carbohydrates help regulate cortisol by reducing stress on the body, particularly when consumed post-workout.
- Athletes and individuals with high activity levels benefit from higher carb intake to keep stress hormones in check and optimize recovery.
- Research suggests that consuming carbs before bed can improve sleep quality, further supporting fat loss and muscle retention. On the contrary, research also has shown sleep disruption from excessive blood sugar increases pre-bed. What this means is that carbs prior to sleeping can be beneficial, but an excess of calories (regardless of macronutrient breakdown) can be detrimental.
How to Use a High-Carb Diet for Fat Loss
If you’re convinced that carbs can be your ally in fat loss, here’s how to implement them strategically:
1. Prioritize Whole, Nutrient-Dense Carbs
Not all carbs are created equal. Focus on whole food sources that provide fiber, vitamins, and sustained energy:
- Sweet potatoes, brown rice, quinoa, oats
- Whole grain bread, legumes, beans
- Fruits and vegetables
2. Time Your Carbs for Maximum Benefit
- Eat the majority of your carbs around your workouts to optimize performance and recovery.
- Consume slower-digesting carbs throughout the day to maintain energy levels and avoid blood sugar crashes.
- Use high-glycemic carbs post-workout to replenish glycogen stores quickly.
3. Keep Protein Intake High
A high-carb diet works best when protein is prioritized. Aim for 0.8–1.2g of protein per pound of body weight to support muscle retention and fat loss.
4. Adjust Fat Intake Based on Goals
- While carbs should be the dominant macronutrient, dietary fat should still be included for hormone health.
- Keep fat intake around 20-30% of daily calories, focusing on healthy sources like avocado, nuts, seeds, and olive oil.
Final Thoughts: Carbs Are Not the Enemy
The idea that carbs make you fat is outdated and disproven by science. A high-carb diet can fuel better workouts, improve muscle retention, regulate stress hormones, and lead to greater fat loss—when applied correctly.
If you’ve been avoiding carbs out of fear, it’s time to rethink your approach. Embracing a balanced, high-carb diet may be the missing piece in your fat loss journey.
And if you’d like to watch the video version of this article, check out the video below from Tailored Coaching Method’s Founder and Host of The Choose-Hard Podcast, Cody McBroom:
