Can You Lose Weight On A High Carb Low-Fat Diet?

A High Carb Low Fat Diet: can it be your next weight loss solution? 

There have been a lot of misconceptions about carbohydrates. Most people tend to believe that a high-carb focused diet is not ideal for weight loss challenge. 

However, some experts claim otherwise. High carb and low-fat diet may not be as bad as you think it is. 

Today, we’ll give you an insight into this diet method. From health benefits to meal plans and more! 

Let’s get started. 

What Are Carbohydrates? 

Carbs are essentially naturally occurring sugars, fiber, and starches in food. There are two types of Carbohydrates: 

Complex Carbs – are essentially starches and fiber. 

They are in vegetables such as potatoes, beans, and carrots. They are also in Whole grains such as oats, quinoa, and whole-wheat bread. 

Simple Carbs – are sugar found in food. It can either be naturally occurring or processed. 

Naturally-occurring sugars are in fruits, honey, and milk. Processed sugar or refined sugar is often in candies, sodas, and syrups.

Why A High Fat Low Carb Diet Isn’t A Sustainable Weight Loss Solution

There has been a spike in weight-loss trends such as keto or high-fat diets recently. High-fat diets have claims of reducing hunger levels and increasing metabolism. 

This form of dieting might help you lose weight fast, but it won’t help you sustain a long term weight loss. 

Your body is low in carbs for an extensive period. It means that once you change your diet pattern in the future by adding carbs back in again, your weight would double to what it was before. 

How A High Fat Diet Affect Your Body

When fat breaks down into fatty acids, it moves through the bloodstream. Studies have shown that excessive fat intake increases the chances of developing chronic diseases.( 1 )

Researchers also found that long-term high fat intake can lead to gut issues that increase the risk of metabolic diseases, like type 2 diabetes.  ( 2 )

Can You Lose Weight A High Carb Low-Fat Diet?

In the fitness world, Carbs often get a bad rap. Since carbs are the primary source of our body’s energy, people claim that a high intake of carbs would devoid the fat burning process. 

However, a high carb, low-fat diet triggers your body to burn more energy than the calorie you consume. 

Complex carbs are rich in fiber. Fiber from vegetables and whole grains aids digestion. They are naturally filling. It adds bulk and provides energy without additional calories. 

Researchers from a study in 2018 found that people who followed a high-carb diet consisting of complex carbohydrates lost a significant amount of excess body weight. Their insulin function also improved. ( 3 )

How To Lose Weight On A High Carb Diet?

There are three macronutrients our body needs to function healthily: Protein, Fat, & Carbohydrates. 

The goal of every diet method is finding the right balance between your macros to aid fat loss. 

Maintain a calorie deficit in your diet. Ensure that you strike the right balance between carbs and fat to lose weight. Carbs are easy to metabolize if your fat intake is low. 

It’s crucial to eat the right type of carbs and fat in this diet method. Avoid eating processed carbs and saturated fat. 

What Are The Benefits Of High Carb Low Fat Diet For Weight Loss?

Below are some of the best benefits you can get from the High Carb Low Fat or HCLF Diet.

1.Boosts Your Energy Levels

Carbs are our body’s primary source of energy. 

Eating carbs rich in nutrients and fiber provide our body with the energy it needs to function. It also taps our body’s full athletic potential. 

Our body sustains energy longer with carbohydrates. Incorporating an HCLF Diet will help you make the most of your workouts. You’ll be able to burn fat more efficiently. 

2.Helps in Muscle Recovery

Eating food with high carbohydrates helps in muscle recovery. 

Protein is an essential factor in increasing muscle mass and strength. But carbs act as the binding agent that aids muscle synthesis to happen. 

That’s why eating high-carbs after a workout can help you recover faster and feel even stronger the next day. 

3.Curbs Your Appetite

Feeding your body the energy it needs helps prolong the feeling of satiety. Eating carbs slows down digestion and makes you feel full longer. It essentially helps keep your cravings at bay. 

It’s a crucial factor that will help keep your weight under control. 

4.Aids Digestion

Carbs or complex carbs are rich in dietary fiber. It helps support digestion and nutrient distribution in the body. 

A study in 2015 explains how dietary fiber regulates bowel movement and encourages healthy microbiota in the gut.

5.Lowers Cholesterol

Complex carbs are also rich in soluble fiber. 

Soluble fiber helps in lowering cholesterol levels in the body. It binds the particles in the intestine during the digestion process. 

It would keep the cholesterol particles from entering the bloodstream and pass through healthily in your gut. 

6.Regulates Blood Sugar Levels

Whole grains and fiber-rich foods in complex carbs help in regulating blood sugar levels in the body. 

Some might argue how carbs cause insulin levels to spike and increase the risk of diabetes. But fiber-rich carbs do the opposite. It helps maintain your blood sugar levels. 

A recent study explains how whole-grain food significantly lowers the risk of type 2 diabetes. 

7.Improves Skin Health 

Complex carbohydrates are rich in phytonutrients. 

Commonly found in plants, phytonutrients have anti-inflammatory and anti-oxidizing properties. Essentially, eating a high carbohydrate diet can make you feel good and look good in general.

What Should You Eat On A High Carb Low Fat Diet?

To effectively lose weight on a High Carb Low Fat Diet, getting the right ratio in your macros is crucial. Your HCLF Diet should consist of 80 percent carbs, 10 or 15 percent protein, and 5 or 10 percent fat. 

Here are the following foods you can eat to include in your HCLF Diet: 

Legumes – Peas, lentils, and beans. 

Whole Grains – Wheat-bread, quinoa, brown rice, oats, buckwheat, and whole-grain pasta.

Leafy Greens – Lettuce, spinach, cabbage, and kale

Fruits – Bananas, berries, grapes, melons, oranges, and mangoes. 

Vegetables – Tomatoes, peppers, sweet potatoes, and broccoli.

Healthy Fats – Olives, avocado, nuts, seeds, dairy-free milk such as soy, rice, oat, and almond milk. 

Meal Plan For High Carb Low Fat Diet

We’ll give you a simple and easy HCLF meal plan below to get you started.

Day 1

BREAKFAST

Peanut Butter-Banana Toast

• Whole-wheat bread, toasted (1 slice)
• 1 tbsp. peanut butter
• Small banana, sliced (1 piece)
• Dash of Cinnamon

LUNCH

Green Salad with Edamame & Beets

• 2 cups mixed salad greens
• 1 cup shelled edamame
• ½ raw beet 
• 1 ½ tsp. red-wine vinegar
• 1 tbsp. chopped fresh cilantro
• 2 tbsp. extra-virgin olive oil
• Dash of freshly ground pepper

SNACK 

2 cups air-popped popcorn

DINNER

Veggie & Hummus Sandwich

• Whole-grain bread (2 slices)
• 3 tbsp. hummus
• ¼ avocado, mashed
• ½ cup mixed salad greens
• ¼ medium red bell pepper, sliced
• ¼ cup sliced cucumber
• ¼ cup shredded carrot

Day 2

BREAKFAST

Quinoa & Chia Oatmeal Mix

• 2 cups old-fashioned rolled oats
• 1 cup rolled wheat 
• 1 cup quinoa
• 1 cup dried cranberries
• ½ cup chia seeds
• 1 tsp. cinnamon
• ¾ tsp. salt

SNACK 

Plum (1 small piece)

LUNCH

Thai Spaghetti Squash with Peanut Sauce

• 3 lbs. spaghetti squash, halved lengthwise and seeded
• ½ cup natural peanut butter
• ¼ cup of soy sauce
• ¼ cup of water
• 1 tbsp. of rice vinegar
• 1 tbsp. maple syrup
• 1 tsp. minced garlic
• 1/2 tsp crushed red pepper
• 1 cup frozen shelled edamame
• ½ cup sliced red bell pepper
• Carrot, shredded (1 medium)
• ¼ cup sliced scallions
• ¼ cup chopped unsalted roasted peanuts
• ¼ cup chopped fresh cilantro
• Lime wedges for garnish

Dinner

Vegan Bistro Lunch Box

• ¼ cup hummus
• ½ whole-wheat pita bread
• 2 tbsp. mixed olives
• 1/2 cucumber, cut into spears
• ¼ large red bell pepper, sliced

Day 3

BREAKFAST

Vegan Pancakes 

• 1 ½ cups white whole-wheat flour
• 2 tsp. Baking powder
• ¼ tsp. salt
• 1 ½ cups unsweetened almond milk
• ¼ cup unsweetened applesauce
• 2 tbsp. coconut oil, melted
• 1 tbsp. sugar
• 1 tsp. vanilla extract

LUNCH

Chickpea Curry

• Serrano pepper, cut into thirds (1 medium)
• Garlic (4 cloves)
• 12-inch piece fresh ginger, peeled and chopped
• Yellow onion, chopped (1 medium)
• 6 tbsp. canola oil or grapeseed oil
• 2 tsp. ground coriander
• 2 tsp. ground cumin
• ½ teaspoon ground turmeric
• 2 cups no-salt-added canned diced tomatoes 
• ¾ teaspoon  kosher salt
• 15-ounce can of chickpeas, rinsed (2 cans)
• 2 tsp. masala
• Fresh cilantro for garnish

Basic Quinoa

• 2 cups water or broth
• 1 cup quinoa

SNACK

1/4 cup hummus

Celery stalks, cut into sticks (2 medium)

DINNER

Vegan Thai Cucumber Salad

• ¼ cup lime juice
• 2 tbsp. peanut oil
• 1 ½ tbsp. low-sodium soy sauce
• 1 tbsp. brown sugar
• Fresh chile pepper, finely chopped (1 piece)
• Scallion, sliced
• Cucumbers, thinly sliced (2 pieces)
• ¼ cup chopped fresh cilantro
• ¼ cup chopped dry-roasted peanuts

Day 4

BREAKFAST

Peanut Butter & Chia Berry Jam English Muffin

• ½ cup unsweetened mixed frozen berries
• 2 tsp. chia seeds
• 2 tsp. natural peanut butter
• Whole-wheat English muffin, toasted (1 piece)

SNACK

1/4 cup blackberries & 1 Tbsp. peanut butter

LUNCH

Stuffed Sweet Potato with Hummus Dressing

• Sweet potato, scrubbed (1 large piece)
• ¾ cup chopped kale
• 1 cup canned black beans, rinsed
• ¼ cup hummus
• 2 tbsp. water

DINNER

Falafel Salad with Lemon-Tahini Dressing

• 1 cup dried chickpeas
• 2 cups packed flat-leaf parsley
• ¼ cup chopped red onion
• Garlic (2 cloves)
• 5 tbsp. extra-virgin olive oil
• 3 tbsp. lemon juice
• 1 tbsp. ground cumin
• 1 tbsp. salt
• 5 tbsp. tahini
• 5 tbsp. warm water
• 6 cups sliced lettuce
• 2 cups sliced radishes
• 1-pint grape tomatoes

Day 5

BREAKFAST

Peanut Butter-Banana Toast

• Whole-wheat bread, toasted (1 slice)
• 1 tbsp. peanut butter
• Banana, sliced (1 piece)
• Dash of Cinnamon

LUNCH

Black-Bean Quinoa Buddha Bowl

• ¾ cup canned black beans
• ⅔ cup cooked quinoa
• ¼ cup hummus
• 1 tbsp. lime juice
• ¼ medium avocado
• 3 tbsp. pico de gallo
• 2 tbsp. chopped fresh cilantro

SNACK

2 Whole wheat cracker

1 Tbsp. Berry Jam

DINNER

White Bean & Veggie Salad

• 2 cups mixed salad greens
• ¾ cup chopped cucumbers 
• ⅓ cup canned white beans
• ½ avocado, diced
• 1 tbsp. red-wine vinegar
• 2 tsp. extra-virgin olive oil
• ¼ tsp. kosher salt
• Pinch of freshly ground pepper

Day 6

BREAKFAST

Vegan Pancakes 

• 1 ½ cups white whole-wheat flour
• 2 tsp. Baking powder
• ¼ tsp. salt
• 1 ½ cups unsweetened almond milk 
• ¼ cup unsweetened applesauce
• 2 tbsp. coconut oil, melted
• 1 tbsp. sugar
• 1 tsp. vanilla extract

LUNCH

Vegan Thai Cucumber Salad

• ¼ cup lime juice
• 2 tbsp. peanut oil
• 1 ½ tbsp. low-sodium soy sauce
• 1 tbsp. brown sugar
• Fresh chile pepper, finely chopped (1 piece)
• Scallion, sliced
• Cucumbers, thinly sliced (2 pieces)
• ¼ cup chopped fresh cilantro
• ¼ cup chopped dry-roasted peanuts

SNACK

Orange (1 medium piece)

DINNER

Green Salad with Edamame & Beets

• 2 cups mixed salad greens
• 1 cup shelled edamame
• ½ raw beet
• 1 1/2 tsp. red-wine vinegar
• 1 tbsp. chopped fresh cilantro
• 2 tbsp. extra-virgin olive oil
• Pinch of ground pepper

Day 7

BREAKFAST

Quinoa & Chia Oatmeal Mix 

• 2 cups old-fashioned rolled oats
• 1 cup barley flakes
• 1 cup quinoa
• 1 cup dried raisins
• ½ cup hemp seeds
• 1 tsp. ground cinnamon
• ¾ tsp. salt

LUNCH

White Bean & Avocado Toast

• Whole-wheat bread, toasted (1 slice)
• ¼ avocado, mashed
• ½ cup canned white beans, rinsed and drained
• Kosher salt to taste
• Ground pepper to taste
• Pinch of crushed red pepper

SNACK

1/2 cup edamame pods, with a pinch of salt

DINNER

Roasted Cauliflower & Potato Curry Soup

• 2 tsp. ground coriander
• 2 tsp. ground cumin
• 1 ½ tsp. ground cinnamon
• 1 ½ tsp. ground turmeric
• Pinch of salt
• ¾ tsp. of ground pepper
• ⅛ tsp. cayenne pepper
• Cauliflower (1 small head )
• 2 tbsp. extra-virgin olive oil
• Onion, chopped (1 large piece)
• 1 cup diced carrot
• Garlic, minced (3 cloves)
• 1 ½ teaspoons grated fresh ginger
• 1/2 cup Red chile pepper
• Can of tomato sauce (1 can, no salt added)
• 4 cups low-sodium vegetable broth
• 3 cups diced peeled russet potatoes 
• 3 cups diced peeled sweet potatoes 
• 2 tsp. lime zest
• 2 tbsp. lime juice
• Can of coconut milk (1 can)
• Chopped fresh cilantro for garnish

The Bottom Line

Eating carbs isn’t as bad as some people have led to believe. 

Complex carbs would not only help you lose weight but can also help increase your quality of life. 

As long as you commit yourself to a well-balanced diet and exercise, you’ll shed weight effectively and see long-term results.