Can I eat fats and carbohydrates if I want to lose weight?

Judy Caplan on behalf of Academy of Nutrition and Dietetics

Nutrition & Dietetics

Yes! Healthy fats like avocados, olive oil, nuts, seeds, nut butters, and olives help keep you satiated and reduce cravings. Complex carbohydrates like whole grains, sweet potatoes, and brown rice provide energy. Replace refined carbs with whole grains and avoid processed and sugary carbs.

Marisa Moore on behalf of Academy of Nutrition and Dietetics

Nutrition & Dietetics

Absolutely! In fact, both are recommended as part of a healthy, balanced diet - even for people who are trying to lose weight.

Carbohydrates are the body's preferred source of energy. They supply the brain and muscles with clean fuel to carry out the many processes required to keep the body performing at its best. Additionally, fiber (a type of carbohydrate) helps you feel full and therefore assists with weight management. If you are trying to lose weight, aim for 45-50% carbohydrate per day from whole grains, fruits, vegetables and milk.

Fats add flavor and satisfaction to meals and are essential to maintaining good overall health. Aim for 25-30% fat per day from healthy fat sources like nuts, nut butters, avocado and olive oil.

Manuel Villacorta on behalf of Academy of Nutrition and Dietetics

Nutrition & Dietetics

Science tells us we need to eat minimum amounts of each important food group for optimal brain and bodily function, as well as for weight loss. All the diets that tell you to avoid all fats and carbs are setting you up for physiological failure. I say, don't fight your biology. Give your body what it needs, and watch what you'll soon achieve. When it comes to eating right for weight loss, my research shows the optimal combination you need to fuel your brain and body -- and achieve quality weight loss -- is 45 percent carbs to 30 percent protein to 25 percent fats.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.

Nutrition and Weight Loss

You've probably heard 'you are what you eat' at least a hundred times, but next time you do, don't dismiss it. Nutrition and weight loss are inextricably linked and without the proper diet plan, it won't matter how much exercise you do. Some foods, like hemp seeds, cinnamon and curry leaves are nutrient-dense and can help bust belly fat, while other seemingly healthier choices like 100-calorie bags of chips and boxed granola bars can sabotage weight loss. The key is to arm yourself with information and the questions below can help.

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