Printable High Carb Low Fat Diet

High Carb Low Fat Diet

When a person trying to lose weight hears that they can take a high-carb diet and still meet their objectives, the reaction is disbelief. The reason is many people associate high-carb diets with weight gain.

However, they fail to understand is that high carbs do not make them gain weight. They gain weight because of the fatty foods they consume.

Contrary to widespread assumption, a high-carb, low-fat diet can assist you in losing weight. Some weight watchers are today avoiding carbohydrates because of the popularity of keto diets.

However, when followed correctly, restrictive diets are effective.

In the words of science, long-term specific suggestions to accomplish a diet relatively low in a combined amount of calories and saturated fat with the improved intake of fruit, vegetables, and whole grains, but without a particular emphasis on weight loss, need not contribute to weight gain.

In a study about a high-carb diet and weight loss, the Journal of the American Medical Association published some exciting findings.

As you can see, losing weight while following a high-carb, low-fat diet is possible. Possibilities exist if the calories you burn exceed the ones you consume.

High Carb, Low-Fat Diet Explained

High Carb Low Fat Diet

High Carb Low Fat Diet – High Carb, Low-Fat Diet Explained

The first and most important rule of any diet is that it does not matter what diet you follow as long as you burn more calories than you consume.

Calories, not food, are the primary factor determining whether one loses or gains weight.

The most effective way to maintain a high-carbohydrate, low-fat diet is to consume the appropriate amounts of healthy fat, foods high in dietary fiber, and proteins.

The best food sources for healthy oil include nuts, sardines, salmon, and olive oil. A high-carb, low-fat diet also advocates for combining high-fiber whole grains with a protein source that is low in saturated fat.

Consuming this makes it take longer for the meal to digest and helps to keep your insulin levels in check.

While at it, it is advisable to take your meals in smaller portions for more effective results.

Another piece of advice is to stay away from refined sugars because they are detrimental to weight loss.

The bottom line is that a high-carbohydrate, low-fat diet will assist you in losing weight as long as you maintain a calorie deficit.

The Benefits of High-Carb and Low-Fat Diet

Here are the health benefits of consuming a high carb low-fat diet

Reduced risk of type 2 diabetes, hypertension, metabolic diseases, and weight gain

A high-carb, low-fat diet can indeed assist you in losing weight, contrary to popular belief. The diet plan does not disrupt your energy levels or the balance of your body’s chemistry.

In addition to aiding in weight loss, it regulates a gene in the body that lowers one’s chances of developing type 2 diabetes, hypertension, and other metabolic diseases.

Good for Exercise and Workouts

When you exercise, the body burns carbohydrates stored for your muscles during the workout.

If you do not consume enough carbohydrates to meet your energy requirements, your system will deplete most of your glycogen reserves, resulting in exhaustion.

A high-carbohydrate, low-fat diet replenishes glycogen stores and produces sufficient energy for burning. In addition, the diet is ideal for high-intensity training.

Faster recovery time                                             

Low-carb diets lower testosterone levels while increasing stress hormones, according to research. Eating a sufficient amount of carbohydrates can help keep your testosterone levels at their optimum.

When working out, it takes time for the muscles to regain their strength and bulk. Carbohydrates aid in the recovery process by increasing the production of testosterone and insulin.

Specifically, when insulin binds to and activates cells in the muscles, the ribosomes in the muscles start to produce more proteins.

Muscle tissues form because of the conversion of this protein into an amino acid.

You cannot go through this process if you do not have insulin. Therefore, by increasing your carbohydrate intake and insulin production, you support your muscles in regaining strength and reconditioning.

Another advantage of insulin is that it helps keep the muscle from breaking down when your body is in catabolic mode.

In short, not only does a high-carbohydrate, low-fat diet encourage you to work out harder and lose weight, but it also encourages you to rebuild and strengthen your muscles.

What Foods Should You Consume In A High-Carb, Low-Fat Diet?

Before starting the high-carb, low-fat diet, you should talk to a physician or dietician. The diet is strictly restrictive, so you need to give up several calories.

The following foods are among the best in a high carb, low-fat diet.

Animal Proteins

High Carb Low Fat Diet

High Carb Low Fat Diet – Animal Proteins

Meat is an excellent source of proteins that your body needs when on a high-carb, low-fat diet. The meats to include in your diet are:

  • Beef
  • Lamb
  • Pork
  • Poultry
  • Salmon, mackerel, herrings, Sardines
  • Eggs

Ideally, you can include all types of fish, and the preferred meat should be pasture-raised. You do not have to skin your chicken.



You can have as many types of veggies as you possibly can. The best ones are the ones that grow above the ground, but even tubers are good but only if consumed in moderation.

The veggies on your diet should include the following:

  • Leafy greens
  • Broccoli
  • Cauliflower
  • Spinach
  • Kale
  • Cucumber
  • Mushrooms
  • Eggplants
  • Zucchini
  • Asparagus
  • Cabbage
  • Tomatoes
  • Onions
  • Bell peppers
  • Beets
  • Sweet potatoes



Grains are rich in fiber and help indigestion. They are great for weight loss and other health benefits. The grains to include in your high carb, low-fat diet are

  • Quinoa
  • Oats
  • Barley
  • Brown Rice
  • Buckwheat


High Carb Low Fat Diet

High Carb Low Fat Diet – Fruits

Fruits are also an essential addition to your diet. They are rich in micronutrients, fiber, and vitamins. They help you lose weight, maintain good skin health, aid in digestion, and a multitude of many other health benefits.

However, you should take high-sugar fruits in moderation. Some of the fruits to include in your diet are:

  • Bananas
  • Oranges
  • Apples
  • Pears
  • Blueberries


High Carb Low Fat Diet

High Carb Low Fat Diet – Nuts

Nuts contain healthy fats, fiber, and other nutrients. Nuts are also filling, and make the best snacks, but you should consume them in moderation. The nuts to include in your diet include

  • Macadamia nuts
  • Walnuts
  • Almonds
  • Pecans
  • Brazil nuts



When considering the beverages to include in your diet, your top priority should be water. Stay hydrated by taking at least 6 to 8 glasses of water daily. Other drinks you can take include.

  • Coffee
  • Tea
  • Low-sugar fruit juice



Unlike other diets that advise you to keep off dairy products, high carb low fat does not discourage you. However, you should ensure that the dairy products are low fat. Enjoy:

  • Greek yogurt
  • Butter
  • Sour cream
  • Cheeses
  • Real cream

Healthy Fats

Healthy Fats

Only consume food sources with natural healthy fats. The best ones are

  • Olive oil
  • Ghee
  • Coconut oil

Foods to Avoid

High Carb Low Fat Diet

High Carb Low Fat Diet – Foods to Avoid

Avoid the following foods because the calorie content is high.

  • Soft drinks
  • Juice
  • Candy
  • Sports drinks
  • Cakes
  • Pastries
  • Ice cream
  • Wheat
  • Refined cereal grains
  • High sugar fruits
  • Alcohol

Final Thoughts

You will probably try many diets before finding the best one.

Even though almost all diets have some advantages over others, research shows that the high carb, low-fat diet works wonders in combating weight gain and reducing cardiovascular, diabetes, and other risk factors.

The foods you eat must be high in fiber and low in refined sugars to be a successful weight-loss diet.

A high-carbohydrate diet that includes plenty of veggies, fruits, and whole grains is effective. Dietary fiber is key to making this work, so make sure to consume plenty of it.

At the very least, it is worthwhile to give this diet a shot.

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