Do Carbs or Fat Make You Gain Weight? Diet Myths Debunked

Nikkiey: Real quick, the only ask I could ever have of you guys is to help spread the word so we can help more women lose body fat, build muscle, reach their goals, and feel insanely confident. And the only way we can do that is if you rate, review, and share this podcast. So the single thing I ask you to do is leave a review. It will take you 10 seconds, and it will mean the absolute world to me and may change the world of someone else.

This myth dates back to the 1980s and the 1990s, and that's that eating fat makes you fat. Dietary fat was blamed back in the 1980s and 1990s, and that has carried on through today. I still hear it from women inside of our program, that they're afraid to eat fat because it makes them fat.

What is going on, you guys? Welcome back to The WarriorBabe Show with Nikkiey Stott, co-founder of WarriorBabe. On this podcast, we talk about mindset, methodologies, and tactics that will help you lose body fat, build muscle, be strong, and feel insanely confident.

I am your host, Nikkiey Stott, and welcome to today's episode, episode 185, where I'm going to talk about a topic that I'm sure many of you will find eye-opening: debunking common diet myths and separating fact from fiction in the world of nutrition.

But first and foremost, before we dive in, I'm sure some of you are like, damn, she sounds rough. Guys, it's just hitting me all together, everything at once. I've definitely come home from my travels and I've got something that's been brewing for the last couple of days, and it's just kind of sitting up here in my head. So for those of y'all that heard that when I opened up, I just want to call it out. Yes, I'm not feeling well, but I'm here showing up for you guys. I want to give you this podcast.

So that's what we're going to talk about today: debunking the common myths that are still, still, still in the fitness space. Some of these myths date back to the 1980s and the 1990s, and it's just crazy that they're still hanging around. I feel like the more awareness I can bring to these specific myths and debunk them, the more you'll understand that they are just myths. And with those who are still attached to these beliefs, you can help them understand that these are just myths.

All right, so let's dive into it. Number one: carbs make you gain weight. You guys know I had to start off with this one. I'm on a mission to make carbs great again.

I think this is one of the most intrusive diet myths out there: the idea that carbohydrates are the enemy and that eating them will make you gain weight. That if you have a night of tons of carbs, like pizza or stromboli or something like that, you're going to wake up the next day obese and fat. This has led to tons of low-carb diets and keto diets, where people drastically reduce their carb intake in an attempt to lose weight.

And like I've said in previous podcasts, that will happen, because carbs are attached to water. For every gram of carb that you eat, you also hold on to water, a.k.a. water weight. So when people go on low-carb or keto diets that completely eliminate carbs, what they're actually losing is water weight, not fat. They think they're losing weight because the scale is going down, but as soon as they eat all of the carbs again, they're going to gain back that weight, and what they're gaining back is just water.

But here's the truth, you guys, so you understand that this is just a myth and why it's a myth. Carbs in and of themselves do not make you gain weight. Weight gain happens when you consume more calories than your body burns, regardless of whether those calories come from carbs, fats, or protein. If you are eating more calories than your body burns, you are going to gain weight.

It's not carbs themselves, it's not that carbs are the enemy and carbs make you gain weight. Regardless of where the calories are coming from, carbs, fats, or proteins, if you're eating more calories than your body burns, that's where weight gain occurs. People that sit on the sofa all day long, people that are obese, they don't burn many calories, but they eat a lot of food. That's why they're overweight and obese. I need this drilled into everyone's brains again. I'm on a mission to make carbs great again.

On the simple side of things, simple carbs like sugar and refined grains lead to spikes in your blood sugar. That often makes you feel less full, and that leads you to overeat. A lot of people go eat fast food and then have a milkshake afterwards. They're not filling themselves up with the right type of nutrients that are going to help their body feel full. And at the same time, their blood sugar is spiking, so they're going to want to eat more. This leads to the overeating cycle.

Complex carbs, on the other hand, like whole grains, fruits, and vegetables, provide more sustained energy. Protein is one of the things that's going to help you feel full the most. If you have more protein dosed throughout the day, you're going to feel less hungry from meal to meal, or even at the end of the night, when a lot of people tend to overeat because they haven't eaten during the day.

But with carbohydrates, it depends on which carbohydrate you're eating: whether you're going to spike your blood sugar or not, whether you're going to feel more full or less full. A lot of women go in and have a morning workout, and I've talked about this before. If they eat more of a simple carbohydrate beforehand, like a rice cake, that's going to spike their blood sugar to give them the energy they need to perform the workout.

But you may notice that halfway into the workout, you feel like you've already burnt through that. So there's a difference between simple carbs and complex carbohydrates. And some of the fruits I mentioned as complex carbohydrates, there are some fruits that are simple carbohydrates as well. So even if you have a banana beforehand, you may feel that way halfway through the workout, the same thing I'm talking about here. But for the purposes of this myth, just know that there's a difference between simple carbs and complex carbs.

There are different types of carbs you can give your body. But overall, just to debunk this myth a little bit more and then move on to the next one: eating the right type of carbohydrates, unprocessed, whole carbohydrates, can support you. You don't need to completely eliminate carbohydrates in order to lose weight. And you don't need to fear carbohydrates and think they're going to make you gain weight. If you're having the right type of carbohydrates that your body needs, not only to feel optimal but also to get the results you're looking for, they will support you in losing that weight, losing that body fat.

And most importantly, they improve your metabolic health when they're balanced with what you need throughout the day, while also making sure that you're moving your body, you're working out, and you're portioning those carbohydrates out throughout the day. The key here is to focus on the quality of the carbs you're consuming rather than cutting them out entirely.

So, point made. That's a myth. Carbs don't make you fat. What makes you fat is consuming more calories than your body burns, regardless of whether those calories are protein, fats, or carbohydrates.

And the key is to get what your body needs in terms of carbs. There are some people that don't process carbs as well, and there are some people that do. It's really important to know how your body functions, and not many people know that at the surface level. You have to go a little bit deeper, get testing done, and understand how your body operates. That's where we can give you more of a personalized plan, knowing what kind of carbohydrates you need to be consuming. But you don't need to cut them out. Just focus on their quality rather than cutting them out entirely.

What's up, everyone. Today's episode is brought to you by Paleovalley's Beef Sticks. If you're looking for a wholesome snack that fits perfectly into your busy lifestyle while helping you stay on track with your fitness and health goals, look no further. Paleovalley's Beef Sticks are crafted from 100% grass-fed and finished beef, ensuring you get a clean, high-quality protein snack without any of the nasties. No hormones, no antibiotics, just pure natural goodness. These beef sticks are not only delicious, but also packed with nutrients that support muscle strength and overall vitality.

That makes them the perfect go-to snack, whether you're in between meetings, post-workout, or just need a quick energy boost during the day. They're naturally fermented, which means each stick is rich in probiotics, fantastic for your gut health, and easy on digestion. That's so important for staying energized and healthy, especially during menopause. Also, these beef sticks are truly delicious. Give your body the snack it deserves. Head over to paleovalley.com/themacrohour and use code THEMACROHOUR for 15% off your first order. Enjoy, and let's get back to the show.

The second myth. I'm going to go through four of them, by the way. I don't think I said that at the beginning. I'm going to breeze through the second one because I feel like the other two are really freaking important. They're all really important, but this one is what I brought up earlier, another long-standing myth. This myth dates back to the 1980s and the 1990s, and that's that eating fat makes you fat. Dietary fat was blamed back in the 1980s and 1990s, and that has carried on through today.

I hear it still with women inside of our program, that they're afraid to eat fat because they think it's going to make them fat. Back in the day, dietary fat and eating more fat was blamed for the rising obesity rates. But the reality is that dietary fat is so essential for your body to function properly. Just like the other macronutrients, each has its own unique role in helping the body function properly. But fats specifically play a very important role in hormone production, brain function, and nutrient absorption.

They also provide a concentrated source of energy. You may have heard lately about the ketones that are out there. I'm not saying this specifically for people that are in ketosis or keto. You can drink ketones, and that gives you fat. And there are MCT oils as well. If you have the balance across the three macronutrients, it's just balancing them out appropriately for what your body needs.

So if you're interested in having MCT oil in the morning, if you want to put it in your coffee, go freaking ahead. As long as you enjoy it, and as long as it's being counted toward your fat for the day, then cool. That helps a lot of people have a concentrated source of energy. Fats are so important for this.

What I don't think other people understand yet is that just like carbs have simple and complex carbohydrates, there are different types of fats as well. There's saturated, there's unsaturated, there's trans fats, and their effects on the body vary. Healthy fats found in avocados, nuts, seeds, and olive oil can actually support weight loss and heart health. On the other hand, trans fats, which are often found in processed foods and fast foods, should be avoided because they increase the risk of heart disease.

So it's about having the education, the understanding, and the knowledge that there are different types of things you're putting into your body. Just like with carbohydrates, you want a good-quality source of fats rather than thinking that they're bad for you, right?

So just to wrap this one up, again super quick: it's all about choosing the right types of fats to support your goals and how you want to get to the results you want. Fats are there to support you in getting results, and so much more, like hormone production, brain function, nutrient absorption, all those things I mentioned. Eating fat doesn't make you fat. Just like carbs aren't the enemy and carbs don't make you gain weight, eating fat does not make you gain fat. Again, to drive these two home: consuming more calories than your body burns is what makes you gain weight.

Third myth. I need to be totally honest and transparent with you guys: at the beginning of my fitness journey, I thought I had to do this. And I did do this for two years.

Ladies, are you feeling frustrated with body changes you're experiencing during menopause? It's time to take control. If you're between 45 and 65 years old and tired of struggling with body fat and muscle loss, WarriorBabe is here for you. At WarriorBabe, we've helped over 18,000 women just like you lose body fat, build toned muscle, and understand their bodies better with personalized plans based on hormone and thyroid testing and more. Imagine knowing exactly what your body needs to see real results, and results that last.

Look, don't wait anymore. Take charge of your health and join our community of strong, empowered women. Visit warriorbabe.com/apply today to start your transformation. That's warriorbabe.com/apply. All right, let's get back to the show.

Maybe a little bit longer. This is a popular myth: the belief that you need to eat six meals a day to boost your metabolism and lose weight.

Like I said, I fell into that trap. I even shared that on social media and inside of our groups. I was like, you have to eat six meals a day, you have to eat X, Y, and Z. While eating frequent, smaller meals throughout the day can work for some people, it's not a one-size-fits-all approach. And it's certainly not a magic bullet or a magic pill for weight loss. It's not some magic fairy thing that's going to help you lose weight.

Your metabolism is influenced by a variety of factors. That includes your age, your muscle mass, and your activity level, not just how often you eat. So whether you eat three meals a day or six meals a day, what matters most is the total amount of calories and macronutrients you consume, right? Calories are the thing at the top, and then those calories break down into the macronutrients you consume. And then the quality of the foods you're eating. It does not matter if you're eating three, six, five, or two meals.

Now, two might be a little hard if you think about your protein intake. If you're eating 150 grams divided by two, which is, what, 75 if I'm doing my math right really quick, having 75 grams of protein in one meal may disrupt your digestive system just a little bit. But like I said, for some people it works, and for others it may not. For some, eating more frequent meals does help control hunger and prevent overeating. For others, it can just be stressful or inconvenient.

And this can lead people to be frustrated that they have to eat five meals a day, and they make poor food choices because they're like, screw it. The key is to find an eating pattern that fits your lifestyle, you guys. If there's anything I've said in any of the episodes I've done, and you know this because I've said it so many times, it's that every individual is so uniquely different. Someone who has time in their day to eat five meals a day will benefit from that, whereas somebody who is running around with busy responsibilities at work and kids and things like that will find it stressful to try and fit in five meals a day.

So what's going to work for you? What's going to keep you satisfied? What's going to keep you on point with your goals? What's going to support your overall calorie and macronutrient needs? Base your plan off that.

So breaking this one down: meal frequency doesn't significantly impact metabolism or weight loss. What's more important is creating a sustainable eating pattern that allows you to maintain a calorie deficit if your goal is to lose fat, or balance, or whatever your fitness goals are. All that matters is that you eat the total amount of calories and macronutrients you need to consume in a day for the goal you're striving for. And the quality of the food you're eating is important. So whatever those meals are made up of, make sure it's quality food.

Ladies, are you feeling frustrated with body changes you're experiencing during menopause? It's time to take control. If you're between 45 and 65 years old and tired of struggling with body fat and muscle loss, WarriorBabe is here for you. At WarriorBabe, we've helped over 18,000 women just like you lose body fat, build toned muscle, and understand their bodies better with personalized plans based on hormone and thyroid testing and more. Imagine knowing exactly what your body needs to see real results, and results that last. Look, don't wait anymore. Take charge of your health and join our community of strong, empowered women. Visit warriorbabe.com/apply today to start your transformation. That's warriorbabe.com/apply. All right, let's get back to the show.

So the last myth I want to talk about, I still see this. I still see the third one. Maybe I don't see the last one as much, but maybe that's just because I'm so close to teaching women that they don't have to do it, and our coaches do the same thing. But this last myth is still out there. I still see people pushing these products, and I'm just still not aligned with it. I understand some variations of it, but our body is naturally able to do this by itself.

So, myth number four: you should detox or cleanse regularly. Let's talk about this myth that you need to detox or cleanse on a regular basis to eliminate toxins from your body and jumpstart your fat loss. Detox diets and cleanses have become very freaking popular, but they're largely based on pseudoscience.

Your body is already equipped with a highly efficient detoxification system. Like I said, your body is already naturally equipped to detoxify the toxins in your body. Your liver, your kidneys, and your digestive system all work together to filter out and eliminate toxins. So there's no need to go on a juice cleanse or take detox supplements to help your body do its job. Your body's already equipped to do these things.

And honestly, detox diets can do more harm than good. They often involve putting yourself into severe calorie restriction, which leads to nutrient deficiencies. It leads to muscle loss. It leads to a slowed metabolism. Instead of detoxing, focus on eating a balanced diet, instead of throwing your body into even more stress on top of the stress you're probably already experiencing.

The thing is, people turn to this first before they try to just eat right. That sounds crazy when you say it out loud, but it's so true. People are like, I had a binge of a weekend, so I need to go detox and go into calorie restriction for the next three days. All that does is throw your body into a state of chaos, in my opinion. Our body is already well equipped to do this.

So please understand that. You don't need to go on some juice cleanse or buy detox supplements or do a detox in general. We already have the mechanics in our bodies to do this by itself. So remember that the next time you think you want to go on a detox diet, or you need to go on a detox diet, or you need to lose weight, or you want to jumpstart weight loss.

Just eat right. And if you don't know how to eat right, figure it out. Do you need somebody's support and help? Do you need a coach who is well equipped and understands this profession and does this for humans? Then go seek support. But don't throw your body into it.

I'm going to leave you on this note: your liver, your kidneys, and your digestive system all work together to eliminate and detoxify the toxins in your body.

So with that being said, we've debunked some of the common ones: you should detox and cleanse regularly, you need to eat six meals a day to lose weight, eating fat makes you fat, and carbs make you gain weight. Now that we've debunked those, like I've said before, I want you to be able to walk away from these episodes equipped with the knowledge and some tips to navigate the world of nutrition with confidence.

So number one, always consider where your nutrition information is coming from. Is it based on scientific research, or is it a trend, or is it some marketing thing that's trying to lure you in to make you buy something? Stick to reliable sources, okay? A coach who is well equipped in doing this, scientific studies, nutritionists, people who are well equipped in these things.

If anything, you know who you should listen to: obviously the people who have the results and who have gotten people results. But also, anybody who has strong opinions against such a highly popular topic, that's actually gold in that thought process. If you didn't hear me, go rewind it a little bit.

So number one, that first one I just said: question the source. Always question the source. The second thing is focus on balance, rather than getting caught up in specific diets. Focus on creating balanced eating patterns for yourself that include protein, fat, and carbs, okay? Do that before you decide that you need to cut something out or eliminate something or go on some detox diet.

Third thing: listen to your body. Everybody's body is drastically different. It's insane. No one human body is made up the same as somebody else's. What works for one person may not work for you, or for your dad, or your mom, or your sister, or your best friend. So pay attention to how different foods make you feel, and adjust what you're eating on a regular basis based on your own individual needs and preferences.

And the last thing: please avoid the extremes. Be entirely curious about any diet or nutrition advice that promotes extreme behaviors, such as cutting out entire food groups or relying on supplements to replace meals, okay? Or just having juice all day long. When you have sustainable, healthy eating habits and environment, when you understand that there is such a thing, that will give you more moderation and balance, individually and for the results you're seeking.

So: question the source, focus on balance, listen to your body, and avoid extremes.

And listen, I get it, because I've been in your shoes. Nutrition can be one hell of a confusing environment to be in. Sometimes it's an overwhelming topic, especially with all the things out there on social media. One person saying this, another person saying that, opinions on this and disagreements on that. The misinformation out there is entirely overwhelming.

But what I like to do in this podcast and for our WarriorBabes is educate you on making informed choices, so that you can take control of the foods you're eating on a daily basis and align them with the goals you're striving for and the results you're seeking. That is a part of my mission for you all. So I hope you learned more about the myths that are out there and understand that they're not true, but also that you feel empowered and confident to make choices for yourself in the future, so that you can best align yourself with the goals you're going for.

I'm about to sneeze. I'm fighting off the sneeze right now. I made it all this way without sneezing, though. Let's go.

Anyway, guys, thank you so much for listening to this episode, for being here. You know what? I think it's so cool that you listen to this podcast, because it means you are in the space of wanting to learn and gain knowledge and be educated. You should pat yourself on the back for that. You're constantly seeking the right type of information that's going to help you pursue the goals you want for yourself. So pat yourself on the back for listening to this and for being interested in learning about the things you may not be well equipped in. So yeah, appreciate you guys. Love you guys. I'll see you in the next podcast. Peace out.

Hey guys, real quick. If you're interested in taking your body to the next level, losing body fat, building more muscle, and feeling more confident, do it alongside one of our 30-plus professional coaches. Work one-on-one with her to eliminate all of the guesswork you may have. All you need to do is the work she tells you to do to get to those goals of yours. To learn more, click the link below this podcast and apply to our VIP program right now.