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Consume too many carbohydrates, and you could incur unwanted weight gain, blood sugar issues, and a long list of chronic diseases. Eat too little, and you could experience hormonal imbalance, weight loss resistance, and major drops in athletic performance.
To add to this conundrum, what is one person’s high carb can be another’s too low carb, making mainstream “general” intake recommendations entirely inadequate.
While both sides of the coin project carbohydrates in an unpleasant light, rest assured – your right carb does exist, and eating the appropriate amount of this macronutrient can help you achieve health, longevity, and natural leanness.
The big (and quite controversial) question now becomes… What is your right carb? (Sounds like a t-shirt. I call dibs on that one.)
Carbohydrates in the Human Diet
As with anything related to food intake, looking to evidence we have on traditional indigenous peoples can provide extraordinary insight.
For example, it’s well know that traditional Inuit cultures in the Arctic consumed 90% of their calories from fat, and were almost entirely free of the chronic and degenerative diseases that plague our modern society. We also see this with Maasai tribes in Africa, who get about 60-70% of their calories fat. Observations show these cultures rarely encountered a vegetable, and all fat came from animal sources.
Sounds like limiting carbs is clearly the way to go.
Buuut, not really. If we look at the Kitavans in the Pacific Islands, we see they’re thriving on a diet which includes 70% of calories from carbohydrates sources like starchy tubers, fruits and vegetables.1 Similarly, the Okinawans in Japan consume 85% of their calories from carbohydrates, mostly in the form of sweet potato.2 Like the Inuit and Maasai peoples, these cultures are lean, healthy, and show almost no sign of chronic or degenerative disease.
At the surface, these evidences seem conflicting; however, they all have one massive underlying commonality:
A diet of real, whole, human food – void of the processing that dominates our modern culture.
This similarity brings attention to the fact that the standard western diet is nothing like what humans have been consuming for thousands of years. Processed carbohydrate foods have only been a part of the food chain for the past three generations, and sugar consumption has rapidly doubled in that same time. As a result, things like Alzheimer’s, autoimmune conditions, obesity and heart disease have gone from nonexistent to epidemic.
The Baseline: Whole, Human Carbohydrate Food
Recently, too many carbohydrates has been labeled as the driving force behind the development of disease in humans – fearlessly taking the reins from saturated fat. Some of this has been catapulted by the “low-carb” movement, but much of it is due to the compiling evidence in medical literature that shows refined sources of carbohydrates, specifically processed grains and sugar, is a major cause of disease in the body.[3][4][5][6]
While it’s evident processed carbohydrate bombs like bagels, pretzels and dinner rolls do nothing for your health, it doesn’t mean that real, whole carbohydrate foods like potatoes or fruit should be placed in the same category – and quite frankly, the research doesn’t support it.[7][8]
In fact, some people actually don’t do well when they limit their carbohydrate intake – especially women or those suffering from thyroid or adrenal issues.
In short, just like fats – all carbohydrates are not created equal. By following a more human food diet like our ancestors did, you’ll effectively eliminate the overconsumption of nutrient-poor, processed carbohydrates. From this baseline, you can make adjustments to your carbohydrate intake depending on how your body responds.
How to Find Your “Right” Carb
In case you didn’t remember, your carbohydrate intake will vary greatly from your spouse, neighbor, best friend, daughter, son and dog.
Finding your personal right carbohydrate intake depends on your current activity level, metabolic health, hormonal status, stress levels, body composition goals – and a just a little bit of genetic predisposition thrown it. Let’s explore.
Eating “Low” Carb: When it Works
Reducing the percentage of calories from carbohydrates can provide significant benefit for those with fat loss goals. Studies show that low-carb diets improve mood, energy and sleep, and result in greater weight loss when compared low-fat, high-carbohydrate diets. This is most likely due to the “natural” reduction in caloric intake that occurs because of increased satiation.[9][10][11]
Low-carb diets have also been shown to greatly improve markers of metabolic syndrome, including insulin sensitivity, blood pressure, and triglycerides. Significant improvements to cholesterol were also reported in those following a low-carb diet “despite a threefold increase in saturated fat intake.” [12][13]
When blood sugar is balanced and metabolic derangement is resolved, endocrine disorders like Polycystic Ovarian Syndrome (PCOS), low testosterone and infertility can rectify as hormonal imbalances are normalized.[14][15] Other negative side effects of blood sugar dysregulation like sleep troubles, mood swings and energy dips can also be effectively managed, leading to a much more productive and happier life for you – and most importantly, those that have to live with you.
Struggling with digestive distress like IBS or constipation? Reducing specific types of carbohydrates can be used therapeutically to resolve conditions such as Candida and Small Bacterial Overgrowth (SIBO), the root cause of many problems in the gut. In addition, while research is still limited, ketogenic diets (i.e. very low carbohydrate diets) are being used to treat a wide variety of diseases, including those with certain types of cancer and neurological disorders such as Alzheimer’s disease and dementia.[16] (For future investigation, I recommend picking up this book.)
As a side note, because low-carb diets are used therapeutically for specific conditions doesn’t mean they are beneficial long-term, or provide the same benefit for already healthy individuals. MMkay?
When to consider reducing carbohydrates in your diet:
- If you want to reduce body fat, specifically trunk and belly fat
- If you are struggling with a metabolic condition such as diabetes or insulin resistance
- If you have troubling staying asleep
- If you have unstable moods or energy levels
- If you suffer from PCOS, endometriosis or fibroids
- If you are suffering from a neurological disease like Alzheimer’s
- If you have been diagnosed with certain forms of cancer
- If you have small intestinal bacterial or yeast overgrowth
Eating “More” Carb: When it Works
Hearing about the potential benefits of going low-carb, many health seekers (like you!) have lowered overall carbohydrate intake in hopes of leaning out and gaining health. Initially, our body adapts to burning fat for fuel which feels awesome, and we may even be tempted to lower carbs even further.
But alas, things can change. Overtime, especially for those who are very active, going too low-carb can send signals to the body that it is under stress, affecting both thyroid and adrenal gland function. Glucose is needed for the conversion of T4 to T3 (the active form of thyroid hormone), and long-term carbohydrate restriction may reduce this conversion, causing symptoms like decreased metabolism, sluggishness, and increased complications for women dealing with conditions like cystic ovaries.[17][18]
If you’re already overloaded with stress, eating too low-carb can add fuel to the fire by increasing the demand on the adrenals to provide glucose. Our adrenals are responsible for producing hormones that control our stress response like cortisol and adrenaline. If this stress response is kept in overdrive, raw materials needed to create hormones like estrogen and progesterone are diverted to support cortisol production, and HPA Axis (Hypothalamus-Pituitary-Adrenal) communication can go haywire.[19]
And while it’s probably obvious, impaired steroid hormone production from the adrenals can cause a variety of hormonal imbalances – none of which I’d recommend trying out.
To add to this complexity, two other hormones, insulin and leptin, can also affect hormonal balance, especially for women. As addressed in our discussion on grains, insulin is a hormone secreted by the pancreas after we eat carbohydrates in order to take glucose from the blood stream and put it into cells. Insulin also stimulates the synthesis of leptin, a hormone secreted by our fat cells.[20][21]
Leptin’s job is to communicate to master hormone conductor in the brain, the hypothalamus, that we have stored energy available, and that we are fed, not starving – and healthy enough to make babies. The hypothalamus then takes this message, and sends the signal to the pituitary to stimulate sex hormones that control our fertility and menstruation.
Drastically cutting carb intake for too long can potentially mess with leptin signaling to the brain – and can result in the hypothalamus not relaying the message to make sex hormones. Following a low-carb diet can be a double whammy – especially for lean women with lower body fat stores.
Reminder: This does not happen for everyone. Some people can continue a low-carb diet successfully without the previously noted conditions.
And lastly, while the jury is still out, some research suggests that prolonged low carbohydrate intake may starve our good gut bacteria of it’s primary fermentable substrate (starch), leading to an increased risk of dysbiosis. As with everything – there is much more to be discovered!
When to consider upping your carbohydrate intake:
- If you have a high activity level or participate in daily exercise
- If you have lost your period or have started experiencing irregular periods
- If you have started struggling with sleep issues
- If you experience high stress levels
- If you have adrenal insufficiency
- If you’ve recently started experiencing hypothyroid symptoms, including weight loss resistance
- If you are struggling with infertility or are planning on becoming pregnant
- If you are pregnant or breastfeeding
- If you have been following a low-carb diet for an extended period of time
What Carbs Can I Eat?
The best, nutrient-dense sources of carbohydrates include: all varieties of potatoes, pumpkin, zucchini, yellow squash, parsnips, and fruits like berries, cherries and bananas. With people who are metabolically healthy and not suffering from any gut-related disorders, properly prepared, organic grains like rice can be supplemented into the diet – especially for athletes engaging in endurance-related activities.
Now it’s your turn. I want to know – do you do better with a low or high carbohydrate diet? What did you see resolve with your dietary changes?
Be strong,
Paige says
Hello!
I just wanted to start by saying that I LOVE your blog & story. I have a similar background in “chronic cardio” having run a marathon & many half marathons. And am now trying to transition to a more strength-base lifestyle. I am also a Maryland girl 🙂
I recently started adding more strength & doing crossfit. I have following the paleo diet for a little over a year, and have started eating a diet pretty high in saturated fat (coconut oil & grassfed meats) for the past few months. I am still toying with my carb intake. Between the lack of prolonged cardio & change of my diet I have gained about 10 lbs, pretty much all in my butt & legs, but I am still getting used to it. I am aiming to take in most of my carbs after a strength workout (usually dinner.) I find that I have more energy during the day if i eat a breakfast low in carbs, but high in protein & fat. I am under a lot of stress & am an anxious person by nature so I think I could stand to add a few more carbs into the mix.
This article was very helpful. I look forward to more diet & work-out articles!
Noelle says
THANK YOU Paige! And thank you for your email. Your feedback means so much!
Jennifer Hudy says
i think carbs are pretty under-rated, especially in the Crossfit world! People seem to confuse paleo with low-carb, when it’s not the same at all.
I found since I started doing more carb-cycling it has had a major positive impact on my performance, mood, and sleep!
Noelle says
Awesome – thanks for letting me know! I agree, carb intake is different for everyone. Carbs are neither good nor bad – they just need to be in balance for one’s own biochemistry!
Tina says
Hello! You mentioned avoiding certain carbs if you deal with ibs or constipation- I certainly do. Which carbs specifically would you recommend eliminating?
Noelle says
Tina! Yes – short-chain carbohydrates might exacerbate IBS symptoms for you. I would recommend reading Got Gut Problems? It Could Be FODMAPs for ALL the info on what to avoid and how to go about it!
Sarah says
I thrive on carbs! I always hear about reduced inflammation, increased focus, and reduced hunger when eating low carb, but find it is the exact opposite for me. If I eat much as far as animal fats go I feel bloated, sluggish and lethargic. I also tend to carry about 20 more lbs when eating animal products. When I severely limit animal products (maybe one meal a week with meat, no dairy, some fish or eggs 1-2 days per week) I feel energized, clear minded, motivated and my digestion is much, much better. This happens even when there are a lot of plant fats included with my high carb diet. I feel best when rice and grains are a staple of my diet. When I was an endurance athlete (college distance swimmer) but eating a standard diet including animal products most meals I was at my worst as far as how my body felt. I was overweight, tired and always bloated despite working out from 2-5 hrs a day, 6 days a week. When I changed my diet it all changed for the better, and quite rapidly.
Tina says
Last question- would 150g of carbohydrates be too few for someone who lifts 4x a week for 1-2 hours? I’ve gone lower carb before and that worked in the short term(in terms of leaning out) but I’ve come to realize I do quite like carbs but am just scared to increase, as as soon as I do I gain a bit.
Noelle says
It is not, however – because everyone is different, I would encourage you to experiment with more and less, and see what works best for you! 🙂
Veronica Morales says
Hi Noelle, I’m still a bit confuse on whether I should take a low or high carb diet. I have PCOS and have a high level of stress as well. As I was reading on the low carb section I was saying well maybe that’s for me because of the PCOS but then i read high carb section where its best if you have stress levels, irregular periods, or sleeping issues. I have gained so much weight just in 6 months and it seems like it doesn’t matter what I eat I keep gaining. Can you advice?
Noelle says
Hi Veronica! I’m so sorry to hear what you’re going through. Unfortunately, it’s hard for me to know what is going to be the best solution for you without know more about you. I would suggest purchasing PCOS: Unlocked by Stefani Ruper for more guidance. Depending on the reason for the weight gain (insulin resistance, or – excess cortisol, or something else), you may find increases or decreases carbs helps. PCOS Unlocked will help you know what things to get tested as well. Hope that helps!
Concerned Reader says
Veronica, much better advice would have been SEE YOUR DOCTOR. While Noelle is a licensed nutritionist, she is not a medically trained professional, and could not help treat (or manage) your PCOS. Weight gain with PCOS is frequently due to over-production of insulin (and, in turn, insulin resistance). I appreciated your blog post, Noelle, but you should know better.
Noelle says
Hi “Concerned Reader.” First and foremost, I think personal education and understanding ones diagnosis is paramount. This is why I recommended an educational resource—which does in fact guide people through how to work with the doctor that diagnosed them—as my recommendation. I actually didn’t make any medical recommendations, so I disagree that there’s something I should “know better.” I’m also NOT a “licensed nutritionist.” I’m a Nutritional Therapy Practitioner. Hope that helps.
Maegan says
Thanks for this–it was super informative! I’ve been on a low carb/ high fat diet or almost a month now and things feel like they’ve gone haywire–I think I reduced my carb intake too drastically
Jessica says
Noelle, THANK YOU so much for this article. I’ve been so insanely confused about how I should be eating, as my Mom is very anti-carb but so many of my friends (and people I look up to, health-wise!) are very anti-fat. I have a bit of weight to shift so it was great to finally discover which way of eating works best for the scenario our bodies are in.
Thanks again! xx
Noelle says
Jessica, you are so welcome! I highly recommend also listening to the podcast I do called The Paleo Women Podcast. We talk about carbs ALOT and taking an individualized approach to health (and carb/fat intake.)
Ashley says
I have a candida problem – I got some blood work done and all three of the candida antibody tests (IgG, IgA, and IgM) came back elevated. My doctor isn’t against natural remedies, but she said because of the severity she wanted to prescribe Diflucan. Medication is not my first choice but I know I need to get this situation under control. In this circumstance, would you recommend cutting out all carbs, except the minimal amount from non-starchy vegetables, for a set period of time? Thanks for all your great info and I love the podcast!! 🙂
Noelle says
Hi Ashley! Have you ever tried Christa Orecchio’s candida program? I would highly recommend doing something like that, or going through a candida protocol with a functional medicine practitioner as things can get pretty complicated, and it’s highly individual.
Olivia Fleming says
Hi Noelle,
Your blog and story are amazing! I am a 21 year old body buklder, I competed in my first bikini competition this past October and placed 1st in open and 2nd in novice. I have followed strict macronutrients for the past 2 ish years. As I am in my off season, I am eating more intuitive but still tracking somewhat. I can’t figure out if my body utilises fats or carbs better. I am in the gym 6 days a week and very active. I’m eating generally 45-50 g fat per day, 160-175 g carbs and 110 g protein. I’m wondering if I should up my protein and lower my carbs a bit. I find I get waves of tiredness & on a side note, I have endometriosis. I am very muscular and dominant in my lower body, but would love to lean out for summer a bit. Any advice helps, I love hearing different perspectives! Thank you!
Noelle says
Hi Olivia! Unfortunately, without know more specifics about you, I can’t make that recommendation. But, I would definitely recommend experimenting a bit and seeing how your body reacts. Personally, it sounds like with the activity you are doing, and your tiredness, you’d probably do better with more carbs. Hope that helps!
Shenade Finnestad says
Hello,
I have been low-carbing for several years now. I came off a diet about 4 months ago called Ideal Protein after being on it for 1.5 years off and on. I am now exercising for 30-60 minutes a day 5 days a week consistently which includes weight training and very little cardio. Because I’m weight training I have recently tried to up my carb intake from around 60-70grams/day to 165grams/day as was recommended to me by a Coach. This means my protein levels dropped and so did my fat. I feel absolutely awful eating all these carbs. Nausea, diarreah like feelings, headaches and gas. Is this normal? I should also mention I have PcOS as well so low carb diets have worked well for me in the past (without exercise) to help me rid of 92 lbs!
I am just trying to figure out how to eat without putting all my weight back on, feel better when working out, etc.
I eat 35% protein, 40% carbs, 25% fat and my weight is 143.3 and I’m 5’1.5. I’m a stay-at-home mom so I’m not really that active through the day.
Noelle says
Hi Shenade. No, I don’t think that’s at all “normal.” If you want to increase your carbs to see how your body responds, I recommend doing so SLOWLY and incrementally. Drastically shifting your carbohydrate intake can result in exactly what you’re experiencing. Hope that helps!
Sierra says
Hi there, thank you for this helpful post!
To be completely honest, I am in a recovery from binge eating disorder. I tend to binge on carbs, and it doesnt even matter what kind of carbs to be honest. I binge on brown rice, banana, dates, and most of all, sweet potatoes. Of course, I do binge on the unhealthy carbs like cookies, bread, pastries, and so on. So I am actually scared to eat carbs, yet I always crave sweet potatoes and dates. I’m not sure of high carb or high fat would be helpful for me. Or should I just eat all three macros with not restricting a specific one? What would you suggest? Thanks in advance!
Noelle says
Hi Sierra! I don’t have any recommendations as I think it would be best to work on the root of the issue first. Long-term health and healing won’t come from restricting macros or continuing to focus on the food, it will come from building a healthy relationship with food again. Please consider working with a Nutritional Therapy Practitioner that specialized in disordered eating, or a therapist.
Lori-Ann says
This article is very interesting and super helpful. I have recently been questioning if I should be on a high carb or a low carb diet. I recently read that I am fat and protein efficient, meaning my body is good at breaking down these two macros. So I have been trying lower carb higher fat and protein but this has been super helpful.
Erica Simonson says
Hi Lori-Ann, I’m curious how you discovered this..?
Thanks!
Jacqueline says
Hello Noelle
Thank you so much for this article. Not a lot is written about the low carb/adrenal fatigue connection, except that you should EAT a low carb diet to cure it. I am just recovering from Adrenal Exhaustion after 2 years of low carb diet. I still have a long way to go, but things are much better after i put carbs back in and actually when i don’t get enough, i cant sleep, get anxiety, feel like i am pms’ing all the time, so now i have to make an effort to add the carbs, which for me have to be quite high. The only problem is i’m gaining weight. any ideas on what to eat to curb further gain and still feed the needs of my adrenals, which do best with highish carb.
Noelle says
Hi Jacqueline! So sorry to hear about some of your struggles. What you experience is not uncommon, and in fact, many women experience sleep issues, fatigue, and blood sugar dysregulation because of eating too low carb, too low calorie, or fasting, ESPECIALLY when done in the presence of other stress (like high intensity workouts, high stress load, etc.) I highly recommend listening to my podcast. We talk about carbs ALL the time and will be releasing some episodes shortly about individual carbohydrate tolerance. 🙂 Thanks for sharing your story!
Julia Kruz says
Low-carb diet is right for me:) If I add more calories (via even good carbs) every day I’m getting fat mass:( Thx for sharing helpful review!
Ágnes says
Thank you for this helpful article! At the same time I am very sad and angry with myself for following a Paleo diet for about 2 years. At the beginning I lost 7 kgs, but later all of it plus an extra 6 kgs came on, and I still did not stop. After giving up Paleo I was diagnosed with hypothyroidism and has to take medicaments. Surprisingly your post is the first one I have ever read to mention there might be a connection between eating low-carb and thyroid problems. My period has also stopped and I also experienced low sex drive, but according to my endocrinologist this has no connection to hypothyroidism, rather menopause (I am 47.)
Jamie says
Regarding the dinner rules, humans have been reading bread assume forever, too. I don’t believe pretzels or even a pretzel bread is wholly bad. Otherwise I be screwed. But yes, I agree about the silly anti carb craze.
Jack Crutchley says
Thanks! Really useful information.
Paula says
Great article! I am 13% ecto, 65% meso and 22% endo. I do best on a 35% c, 35% f and 40% p macro nutrient profile. You are spot on – it’s the processed carbs and processed vegetable oils that are causing the issues. Eat. Real. Food.
Anna says
So Low Carb is good for those that primarily want to lose fat and are mostly sedentary.
High Carb is good for those with large activity levels.
I have a question about body types. My body type is a mesomorph and it is recommended that I follow a 40c30p30f diet in order to lose fat. But I am also pretty sedentary. What should I follow? A mesomorph diet or a low carb diet?
Noelle says
Wish I could help you more Anna, but I really would need to know a bit more about you, your history, health conditions, etc. to give any personalized advice about nutrition and health. This article will hopefully give you some general ideas that you can use to test things out and see what’s best for you.
Victoria Hofman says
Hi there!
I recently just found your podcast and am OBSESSED!!! I just love your incredible information and knowledge regarding nutrition and fitness. I have been on a low carb diet for probably over a year now (100grams) and lost my cycle, have trouble sleeping and I workout 6x a week for 60-90min. I know I need to up my carbs but am so afraid to gain weight but I know I would feel better over all. What would you recommend to donwhen adding carbs..slowly 10grams or so weekly or just add a good amount and see how I feel? Also regarding fats, what is the recommended amount needed for women? I heard minimum is 0.2 times your weight. I am also a very stressed person and very type A. Would love some advice. Thanks a bunch!
Noelle says
Hi Victoria! Thanks for listening to the podcast! We do talk about this quite a bit—check the podcast archives for carbohydrate intake! As far as increases your carbs, you could do either. If it makes you feel more comfortable, you can increase in 10-20 gram increments. As far as fat goes, it’s totally individual. Try starting with 40% of calories from carbohydrate, 20% from protein, and 40% from fat and tinker from there.
Danielle says
Hi Noelle!
I just read this and am still wondering if a low- or high-carb diet is right for me. I’m a 24-year-old female who’s 5’2 and currently weighs 153 lbs. I want to get down to 130. I’m an emotional and stress eater who’s been struggling with my weight since my senior year of high school. I had been 130 my freshman year, and since I’ve stopped growing I think that’s a good weight for me to get to.
I’ve got PCOS but am also very active. I’m mainly a cashier at a small grocery store who works 38 hours/week, but I help out around the store in other departments since we’re small. I just started getting into a new workout routine of 5 days a week, going for roughly 45 minutes to an hour of (mainly walking) and weights for 20 minutes on two of those 5 days.
I’m also a super picky eater due to being on the autism spectrum (Asperger’s), so eating fruits and veggies scares me. I’ve been trying to get more protein into my diet by having a Slimfast Advanced Nutrition protein shake at least once a day, sometimes two if I’m doing weights.
Any advice for me? Thank you!
Noelle says
Hi Danielle!
I don’t feel comfortable making recommendation about what you should eat without having a full history and taking you on as a client. I would recommend working with someone on the Coconuts and Kettlebells Coaching Team so they can create a personal plan for you, or I would recommend purchasing my new book, Coconuts and Kettlebells: A Personalized 4-Week Food and Fitness Plan for Long-term Health, Happiness, and Freedom. It should answer A LOT of questions for you and I give a lot of recommendations about macronutrients and how to figure out what’s right for you.
Albert Ramirez says
I went on a five week extremely low carbohydrate diet I went on a five week extremely low carbohydrate diet (10-15 carb grams daily) And have gone through extremely low energy and not feeling well especially in the morning waking hours. and have gone through extremely low energy and not feeling well especially in the morning waking hours. I decided to eat healthy vegetables and fruit, also I supplemented my cravings with sugar free candy in very small quantities. The way I feel mentally has done a complete 180° turn. I feel more alert awake and I feel I was probably just not getting something in my diet that was necessary. I will continue to cut out processed foods and sugar and milk and rice, I will try to be very conscientious about this, so far by simply Eating healthy vegetables and fruits in moderation of course I feel so much better than no carbs whatsoever .
Stanisław Gurawski says
Carbs starchs are very interesting diet element that is somehow misunderstood. Fad diet seem to ignore or demonize carbs for diseases, obesity and such. It may be true but to some extent. Most Western carbs come from processed foods like white buns, bread, pasta. I can’t judge for everyonr but for me carbs are essential. Ive been having digestive problems lately. With a little research and study I tried to introduce more foods that feed gut bacteria. So we have: pickles, kefir, fermented foods, resistant starch carbs, pulses, digestive spices(e.g. ginger, turmeric)lots of raw veggies and pure water. Ive experienced dramatic change. I feel so much better now. I have no or little problem eating large and feeling light. As you noted, carbs feed gut bacteria and I can already feel it.
Alyssa says
Hey girl, I lost 40 pounds on a high carb low fat diet, just this year I decided to go low carb 100-150 grams a day with 100 grams of protein about about 30 grams of fat a day. I have been stuck at 143 for the last 2 months. I was loosing a crap ton of weight when I was consuming 250-350 grams of carbs a day all from complex whole carbs. fruits, veg and grains. I lift weights 4-5 days a week and cardio 7. I think my best bet is to go high carb again.
Noelle says
Maybe! Or you might just be at a good weight for your body. Pursue health, nutrient density, train in a way that is right for your body and doesn’t overly stress you out, and see how you feel!
Scarlett says
I would be interested to know what your protein/fat intake was when you are eating 250-350g of carbs! I feel great when I eat high carb…but my body also gains weight very easily and loses it very slowly! I’ve had a hard time finding that balance!
Abner Luís says
Such a good Reading, thanks alot.
Jo Bryant says
I have an underactive thyroid and do my best to manage my weight with exercise,particularly swimming, and eating healthily.
Recently I cut carbs and have found my thyroid symptoms have returned.dry skin,irritability,coldness and aching joints.
Also my sleep is really disturbed and I feel so tired in the early evening.Also my weight remains the same no matter how much I try to lose more.
After swimming sometimes feel dizzy too and crave carbs so badly that I binge on occasions on crackers or bread after my swim.
I found your article and have since researched carbs and thyroid and decided to up them considerably again. I already feel better and my joints are not aching so much.
It makes sense if you read about how the thyroid functions and I am really pleased I found your article.
Noelle says
Happy to hear you’re feeling better. 🙂
Morgan Myers says
I absolutely love your content! I mostly listen to the podcast, but it looks like I need to venture over here and read some articles.
I was keto for about 2 years or so. After a lot of aggravation with my physique (5’4” weighing about 135) I decided to compete in body building. When preparing for a bikini show with my coach, I reintroduced more carbs back into my diet– potatos and fruit mostly– and lost 20 lbs! Since the show I have been reverse dieting and have stayed within 3 lbs of my stage weight while eating significantly more (sweet and white potatos, fruit, rice, quinoa, cous cous, and occasional pancake and cereal refeeds— now eating 200 carbs a day! I feel great, I feel strength coming back. and I have a better relationship with food. I still ensure that I am eating some fats in the form of MCT oil, coconut oil, and peanut butter.
I am amazed at the human body and how we all react differently. In the end. I think balance is key. I am so happy that I reintroduced ALL the foods back into my diet! 🙂
\
Could the podcast sometime talk about not having a menstrual cycle even when all hormones and blood work comes back normal? I assume my amenorrhea is due to my high stress and high anxiety. I’ve talked to my OB and she doesn’t seem concerned in the slightest. I am no longer doing cardio but once a week and lift weights about 45 minutes 5-6 times a week.
Thanks!
Noelle says
Hi Morgan! Thank you for your support. The show will be shifting in the upcoming months to more interviews, and I plan to have someone come on to talk about exactly that! I think you are right on in your assessment. Your body is experiencing chronic stress, and this is the biological manifestation of that. You’re on the right track. Stay consistent, and strip the stress!
Mary says
This article makes sense, thank you. Every individual is different and I’m so tired of reading about the low carb diets. I think the right diet is one that is sustainable in the long run. Paleo kind of killed me, but keto nearly put me in a coffin. I’ve learned that carbs are essential if you engage in a lot of high endurance exercises. I do Muay thai and crossfit about 4-5x a week, so carbs are a must. I’ve been lean my entire life, but recently gained some weight. I suspect it’s from overtraining and undereating for quite some time. I am slowly going to increase my calories/carbs and see how things go.
Soy says
I have high cortisol and am hypothyroid. At some point I developed chronic hives (new ones every day for over a year with varying degrees of severity). On bad days it’s really bad – swelling, purple, leaky, etc. I’m older (46) but I still practice martial arts )2x week), acrobatics (1-2x week) and lift weights 4 days a week. I had been eating your typical weightlifting recommended diet of high protein and low carb. I felt like %^&*. After over a year of hives every day, trying auto immune paleo diet for several months, being on herb and holistic medicine and still getting hives every day – I was like f it all – I’m trying this high carb diet. For the first time in over a year – 5 days straight no new hives. I’m really floored. Could this be the answer to all of my hive-woes?? I probably went carb-crazy overboard the past week, but I’m trying to dial it in this week to see what level is right for me. Your article really helps reinforce what I was curious might be happening to me. Thank you very much for sharing it.
Noelle says
You’re welcome. I hope you’ve found the solution!
Jessica says
This article is dated but checking to see how the hive situation is going? I have the same issue, 45 and was low carb two years now reintroducing them. Thank you
jack says
Those carb claims are only true for a few select carbs, those being low-fiber white carbs and sugars such as cane sugar, syrup, packaged white carb food and dried fruit. the fat claim is relly not my expierience either. if i dont keep dietary fat low(<20% of calories), my body turns into a fat gaining machine and my metabolism slows. fiber is also a lot more satiating than protein or fat or starch or sugar. like raspberries are far more filling than nuts or any other keto stuff. my macro ratio when dieting is about 62% carb, 23% protein, 15% fat. so the most satiating diet happens to be high carb, because fiber is sparse in low carb foods.
Elias Khazen says
My name is Elias I weight 65kg and I am 175 with body fat of 15%, singe ages now I have been going to gym and trying to add weight but for some reason it takes too long. I was told to visit my diet and figured out that I was eating a low calorie diet. But I cannot seem to get it right tossed between do I do high carbs and protein low fat and extremely low sugar diet or the opposite. The reason why I have low fat is because I want to bring my fat percentage to lower. I always seem to have that bump in my lower stomach that cannot seem to get rid off. What you think. Is it too much carb or low carb what my problem is .
Noelle Tarr, NTP, CPT says
Hi Elias! It’s hard to tell without working with you as a client. I really recommend experimenting with a few different macronutrient ratios to see what works. Above all else, eat enough calories and food. You can gain lean muscle while eating carbs, so try focusing on eating nutrient-dense foods.
Loret says
Hi
I am not on the diet yet. Still trying to figure out what to eat. it seems that the high carb diet will suit me best. Please help.
Beth says
Interesting read! How does this all apply to post menopausal women? There are a lot of us struggling with weight all of sudden when we go through the change. I’ve tried whole food diet but low carb – I lost weight but I’m constantly fighting hunger pangs and blood sugar is low a lot. It’s been 2-3 months ish. How do I keep the weight off. Carbs have aaaaallways made me gain weight. But I need them? Help!
Noelle Tarr, NTP, CPT says
Hi Beth! There could be so much at play here. Without working with you personally, there’s really no way for me to know what is right for your body. I did do a great interview about healthy hormones after 40 with Dr. Carrie Jones on my podcast! Check it out here: https://coconutsandkettlebells.com/everything-you-need-to-know-about-perimenopause-supporting-healthy-hormone-function-after-40-with-dr-carrie-jones/