You don’t have to give up carbs to lose body fat. These dietitian-approved picks can help you stay full and satisfied while working toward your goals.
Carbohydrates often get a bad reputation when it comes to fat loss, but choosing the right types can actually make it easier to feel satisfied while eating fewer calories.
Jared Meacham, PhD, RD, CSCS, a registered dietitian, fitness professional, and university educator, recommends prioritizing minimally processed carbohydrateeir calorie content
His approach focuses less on eliminating carbs and more on choosing foods that promote fullness, adequate nutrition, and an overall calorie deficit.
The best carbs for fat loss
When choosing carbohydrates for fat loss, Dr. Meacham says to look beyond the amount of carbs a food contains.
“The best carbohydrate is not necessarily the lowest-carb content option, but will be the one that maximizes dietary fiber.”
Here are the top 8 carbohydrate
1. Legumes
Beans, lentils, chickpeas, peas, and other legumes top Dr. Meacham’s list because they provide a combination of fiber and protein that can help promote fullness.
“Fiber and protein together promote fullness and steady energy,” he says. The fiber in legumes also supports gut health, while their protein helps maintain body tissues.
Legumes can be especially useful in meals where you want a carbohydrate:
- chickpeas to salads
- lentils to grain bowls
- black beans to tacos
2. Potatoes
Potatoes may not seem like an obvious fat-loss food, but Dr. Meacham ranks them second because they provide substantial fullness for relatively few calories, particularly when prepared simply.
He notes that potatoes are also inexpensive, accessible, and versatile. Boiled or baked potatoes can be paired with a lean proteinand vegetables for a satisfying meal.
The preparation matters, though: turning potatoes into fries or loading them with high calorie toppings can substantially increase the calories in the meal.
3. Oats
Oats are another high fiber carbohydrate that can make it easier to build a satisfying meal. They are particularly rich in soluble fiber and can be paired with protein and healthy fats.
Dr. Meacham describes oats as “very satiating” and points out that their portions are relatively easy to manage. For a more balanced breakfast, try combining oats with Greek yogurt, cottage cheese, nuts, seeds, or fruit.
4. Whole grains
Whole grains such as brown rice, quinoa, barley, bulgur, buckwheat, and amaranth provide carbohydrates, fiber, and important micronutrients.
According to Dr. Meacham, these foods offer “quality fiber and vital micronutrients” in addition to carbohydrates. When possible, swap refined grains for whole grains to increase your fiber and nutrient intake.
5. Berries and melons
Berries and melons can be especially useful when you want something naturally sweet without a large calorie load. They contain a lot of water, and berries also provide fiber.
Dr. Meacham highlights their “high water content, high fiber, and favorable nutrient density.” Try berries with yogurt or cottage cheese, or enjoy melon alongside a protein-rich snack.
6. Whole fruit
Whole fruit provides carbohydrates, water, fiber, vitamins, minerals, and natural sweetness. Because whole fruits come in individually portioned forms, they can also make it easier to manage how much you eat.
“Nature helps us manage portion sizes,” Dr. Meacham says, noting that whole fruit provides carbohydrate along with the added benefits of fiber and water.
An apple, orange, or banana can make a convenient snack or addition to a meal.
7. Sweet potatoes
Sweet potatoes provide carbohydrates while also contributing vitamins and minerals, making them a nutrient-dense option.
Dr. Meacham describes them as “nutrient-dense and satisfying” and recommends eating the skin to maximize their nutritional benefits. Try a baked sweet potato alongside chicken, fish, beans, or another protein source.
8. Popcorn
Air-popped popcorn can be a surprisingly useful carbohydrate when you’re looking for a high-volume snack. Because popcorn contains a lot of air, a relatively modest amount of calories can provide a substantial serving.
Dr. Meacham notes that “managing portion sizes and moderating toppings is important.” Butter, oil, cheese, and other toppings can quickly increase the calorie content, so keep those additions in mind if you’re trying to maintain a calorie deficit.
Do you need to cut carbs to lose body fat?
No. According to Dr. Meacham, people generally do not need to restrict carbohydrates to lose body fat.
“Maintaining a daily total caloric deficit is going to be far more effective at achieving fat loss than only restricting carbohydrate intake,” he says.
“Excessive caloric intake in general, regardless of type, is what makes people gain body fat, not any one type of nutrient.”
— Dr. Meacham, PhD, RD, CSCS
In other words, the amount of carbohydrates you eat matters less than your overall calorie intake. You can include carbohydrates in your diet and still lose body fat as long as your overall eating pattern supports a calorie deficit.
There can, however, be situations in which someone may benefit from modifying their carbohydrate intake because of an underlying health condition.
If you have concerns about how your body responds to carbohydrates or blood sugar, talk with a healthcare professional rather than attempting a highly restrictive diet on your own.
»MORE:Calorie deficit calculator
Which carbs should you limit when trying to lose fat?
Dr. Meacham recommends being more mindful of carbohydrate foods that are highly refined, calorie-dense, or easy to overconsume.
- sugary drinks
- candy
- pastries
- cookies
- chips
- highly processed snack foods
- large portions of refined grains (e.g., pasta, rice, white bread)
One of his biggest recommendations is to reduce liquid calories. For most people wanting to lose body fat, “drinking calories is ill advised,” he says. Beverages such as soda, sweet tea, and some energy drinks can contain substantial calories without providing much fullness, making it easier to consume more calories than intended.
That doesn’t mean you can never eat a cookie, white rice, or a piece of bread. Instead, consider how often you’re eating these foods, how much you’re eating, and what else is included in the meal.
Preparation can matter, too. As Meacham points out, “a baked potato is vastly different nutritionally from fries,” even though both start with the same basic food.
Tips for building a balanced plate
Rather than cutting out carbohydrates, focus on building meals around minimally processed, nutrient-dense foods.
“One of the first things I often advise clients to focus on is eating whole, natural foods without drinking their calories,” Dr. Meacham says.
When eating carbohydrates, pair them with asatisfying. For example, try oatmeal with Greek yogurt and berries, a baked potato with chicken and vegetables, or brown rice with tofu and plenty of vegetables
These combinations provide a mix of carbohydrates, protein, fiber, and other nutrients that can help you feel satisfied while keeping your overall calorie intake in check.
Dr. Meacham also recommends choosing water, unsweetened tea, or black coffee instead of caloric beverages when possible.
Regular movement can complement these habits, too. Taking a walk or doing another brief bout of activity after a meal can be an easy way to incorporate more movement into your day.
Ultimately, carbohydrates don’t need to be eliminated to support fat loss. Choosing filling, nutrient-denseasier to maintain a calorie deficit without feeling like you’re constantly restricting what you eat
»MORE:How to lose fat and gain muscle
Takeaway
The best carbs for fat loss aren’t necessarily the ones with the fewest carbohydrates.
According to Dr. Meacham, legumes, potatoes, oats, whole grains, berries and melons, whole fruit, sweet potatoes, and popcorn can all fit into a fat-loss-friendly eating pattern because they provide varying combinations of fiber, nutrients, water, protein, and volume.
Rather than eliminating carbs, focus on choosing minimally processeddrates with satisfying foods such as protein, and considering your overall calorie intake
