Do carbs make you gain weight?

Most of what women blame on carbs is water. On Ep. 185 and Ep. 272, Nikkiey points out that the fast drop on low-carb or keto diets is mostly water loss, not fat loss, which is why the weight comes back as soon as carbs return. On Ep. 272 she also asks you to get honest: is "carbs make me fat" a fact or a story, and were you actually consistent when you cut them? On Ep. 104 and Ep. 139 she explains the reverse. When you add carbs or start lifting, your body stores more glycogen in your muscles and liver to fuel your workouts, and that glycogen holds water. That can show up two to three weeks into a new plan, or after a treat meal. She calls it a normal, temporary fluctuation, not fat.

Amount and type matter more than the food group. On Ep. 13 she puts it plainly: eat 3,000 calories of carbs and yes, you will gain weight. Eat the right amount and you're fine, which is why she likes tracking macros. On Ep. 227 she separates refined carbs like white bread, pastries and sugary snacks, which she says spike blood sugar and leave you sluggish and hungrier, from complex carbs like whole grains, fruits and vegetables. On Ep. 185 she says to focus on quality rather than cutting carbs out.

One nuance from Ep. 185: she notes that some people process carbs better than others, and that a personalized plan, sometimes with testing, can show what your body needs. Either way, fearing carbs was never the fix. A balanced plan is.