The short answer? Yes. Absolutely. After coaching many athletes over the last 30 years, I can confidently tell you that carbs are not your enemy—they’re misunderstood. You can 100% eat carbs and still lose weight. In fact, for many of my clients, learning how to include carbs strategically is what finally helped them stay consistent and successful long term. The bottom line is you need carbohydrates to burn fat.
The real key to weight loss is creating a sustainable calorie deficit —not cutting out a single macronutrient. Carbs don’t inherently cause fat gain. Overeating calories, from any source—carbs, fat, or even protein—does.
That said, not all carbs are created equal. I teach clients to focus on slow-digesting, whole food carbs like:
- Sweet potatoes
- Quinoa and oats
- Beans and lentils
- Fruits and vegetables
- Whole grain breads and rice
These carbs provide energy, fiber, and important nutrients that support performance and satiety. Where people run into trouble is with processed carbs— aka junk food – like pastries, sugary drinks, and chips—which are easy to overeat and offer little nutritional value.
If you’re strength training (which I highly recommend), carbs are especially important. They fuel your workouts, support recovery, and help preserve lean muscle while you lose fat. That’s why I often time carbs around training—before for energy, after for recovery.
Bottom line: You don’t need to fear carbs. You just need to eat the right kinds, in the right amounts, at the right times. It’s not about restriction—it’s about strategy. And the most successful weight loss plans are the ones you can stick to for life.
