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How to Eat Carbs and Lose Fat

nutrition Aug 28, 2023
How to Eat Carbs and Lose Fat

Smart training is an essential part of any fat-loss plan.

And when your workout program includes resistance training and metabolic conditioning, you can expect more muscle, an increase in resting metabolism, plus real-world strength and endurance.

However, without mindful nutrition you can train hard yet actually grow fatter.

That's because bodyfat is burned in the kitchen and you can't out-train poor nutritional habits.

And there’s nothing quite as frustrating as when you are training diligently with little or no fat-loss results.

To keep you from giving up and eating an entire sleeve of fig newton cookies by yourself, follow these sneaky carb-swapping strategies to fast-track your progress.

How to Eat Carbs and Lose Fat

A "hack" is a popular word used to describe a shortcut to help you get results faster.

I know what you're thinking, "Great, more diet hacks. This is the part where he tells me to eat alfalfa sprouts instead of deep-dish pizza!"

But that would be a ridiculous, borderline disrespectful, recommendation.

Can you imagine sitting in a Chicago pizzeria, knife and fork in hand, waiting patiently for your deep-dish pizza?

Only to be terribly disappointed when your waiter delivers a heaping plate of alfalfa sprouts.

No intelligent person would ever mistake some thin green shoots with tiny clover leaves as thick buttery crust piled high with melty cheese, spicy sausage, and tasty red sauce.

That disappointing scenario would probably encourage you to eat a sleeve of fig newtons.

Well, these particular nutrition substitutions will not insult your intelligence.

Instead these swaps fool your taste-buds into thinking that you’re eating your regular favorites, when, in fact, you’ll actually be eating a meal with fewer calories, less carbs, and more fiber.

That means faster fat loss and less dangerous belly fat.

Carb-swap #1: Cauliflower "rice"

Rice is a popular choice when you're so hungry you need a few thousand of something.

There’s white rice, brown rice, stir fried rice, sticky rice, wild rice and the list goes on.

But you must be especially mindful with portion size because rice is very high in carbs and calories.

Traditional rice is a smart choice if you're a growing child or competitive triathlete, but not so great if losing unwanted fat is your goal.

Rather than give up rice completely, because that would make your veggies and meat feel really lonely on a half-empty plate, you can swap with cauliflower rice.

Now, don’t dismiss this delicious exchange until you try it at your next meal.

To make rice from cauliflower first wash it and trim off the leaves and stems.

Chop into small pieces and then run those pieces through a food processor, with the grating attachment, to create a rice-like consistency.

Or, if you are in a hurry, purchase a bag of pre-cut cauliflower rice from wherever you get your weekly groceries.

Place the cauliflower rice in a large skillet with 1 Tablespoon of olive oil and cook over medium heat for about 5 minutes.

Season with salt and pepper and you are good to go.

Serve your normal vegetable-and-lean-meat dishes over a bed of cauliflower rice just as you would traditional rice.

Look up from your plate occasionally to see if you've outwitted the other diners.

No confused expressions?

Ha! You've fooled them!

Carb swap #2: Zucchini "noodles"

Oftentimes, when you crave your favorite pasta dish, you’re actually hankering for the sauce (aka gravy if you're from New Jersey).

Wheat-based noodles alone are bland and unspectacular.

The magic, as well as the protein, is in the sauce.

Noodles, like traditional rice, are packed with calories and carbs that get in the way of your fat-loss results.

So, rather than eating a giant bowl of sauce all by itself, try adding zucchini "noodles."

Note that this swap could cause a fight at Sunday supper if you don't warn your Great Uncle Tony ahead of time...

"Noodles! You call these noodles?"

~Uncle Tony

Again, if you try this healthy swap before you knock it, I’m guessing that you’ll be pleasantly surprised.

Wash a zucchini, and then run a vegetable peeler down its sides, creating long, wide noodles.

Stop when you reach the inner, seedy part of the zucchini.

Because zucchini are comprised of 95 percent water, these raw, zucchini noodles do not require any cooking, only heating, so simply throw them onto your plate and top with your favorite pasta sauce.

Of course, I’m assuming that you’re not going to use a white, cream-based sauce, but that’s another lesson for another day.

Carb swap #3: Lettuce wrap

Cauliflower rice and zucchini noodles are fine and dandy for those meals that you prepare yourself, but what about meals eaten outside of your home?

Many restaurant meals revolve around tasty bread, buns or tortillas; however, these carb bombs are filled with calories that discourage fat loss.

And that’s when you turn to the sneakiest swap of the bunch: The lettuce wrap.

Visualize yourself ordering a charbroiled hamburger patty topped with sharp cheddar cheese, pickles, lettuce, tomato, and caramelized sweet onions served in between a toasted sesame-seed bun swiped with chipotle mayonnaise.

And when your food arrives you get everything, sans bun, wrapped in two crisp romaine lettuce leaves.

I know, what some readers may be thinking...

"Boy, that zucchini 'noodle' recipe was questionable, but this is downright dishonest."

Of course my good-intentioned swap may be misconstrued as underhanded by some foodie types; however the powerful calorie-cutting technique is undeniable.

When ordering your meal, be it a sandwich, burger or tacos, ask that it be wrapped in lettuce in place of the bread, bun or tortilla.

In many cases this will save you 200-plus calories.

Most restaurants and diners are really cool about it, and you'll enjoy the best part of the meal – the meaty flavors— without the carb-filled extras.

If for some reason the restaurant is unable to wrap it in lettuce for you, then ask for the filling to be placed on a pile of greens and simply eat it with a fork.

But, once again, use caution because this not-so-subtle switch may incite anger, especially at family picnics, if you attempt to serve hot dogs using this method.

In all seriousness, try these calorie-saving carb swaps out for the next 12 weeks, and you can expect to see a leaner version of yourself.

One more thing.

No matter how much you want to, you can’t force everything.

You can’t force time to fly by.

You can’t force your results.

You can’t force your ability to get leaner.

You can’t force yourself to like certain foods.

So what do you do?

Instead of trying to force everything, learn to make the best of what you have.

Just start, take action, have fun and take it one day at a time.


Incorporate resistance training and metabolic conditioning into your weekly workouts to increase muscle, boost resting metabolism, and improve strength. But without proper nutrition you will have trouble losing bodyfat. For faster fat loss, use these three carb-swaps as a way to reduce total calorie and carb intake while still enjoying satisfying meals.

To your success,

Coach Joe



Joseph Arangio helps 40+ men and women lose weight, gain strength, and slow aging. He's delivered over 100,000 transformation programs to satisfied clients around the globe. If you want to increase longevity with the best online age-management program, or you want to visit the best age-management program in the Lehigh Valley, you can take a free 14-day trial.

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