When trying to lose weight and maintain muscle, many people instinctively cut carbs. But according to Kara Mockler, a registered dietitian, this approach could be counterproductive. Mockler believes that, when chosen wisely and consumed in moderation, carbs can support weight loss goals by creating a more balanced diet.
Silvia, a 45-year-old participant in Business Insider’s Nutrition Clinic, submitted her eating routine for review. She wanted to shed fat while keeping muscle. Her active lifestyle includes high-intensity interval training (HIIT) twice a week and regular walks. Mockler provided valuable insights to help her achieve her goals more efficiently. Let’s review them:
1. Focus on calories
Mockler emphasizes that achieving a calorie deficit —burning more energy than what you consume— is crucial for fat loss. Silvia eats between 1,800 and 2,100 calories daily, adjusting during her workout days. While this strategy is sound, Mockler noted that progress might stall if calorie tracking isn’t precise. Paying close attention to how much you’re eating helps ensure you get the right amount of nutrients without overindulging, making it easier to reach your health goals.
2. Resistance training is key
Silvia’s current routine includes cardio-heavy activities like HIIT and walking, which are great for heart health and fat burning. However, Mockler recommends adding resistance training twice a week to better preserve muscle mass. “While walking and HIIT are good forms of cardio, they aren’t helping her retain muscle as well as lifting weights would”, Mockler said. Incorporating even two short strength sessions weekly could dramatically improve the results.
3. Don’t fear carbs
Silvia enjoys carbs like rice and pasta but avoids them, thinking they hinder weight loss. Mockler clarified this is a common misconception: carbs don’t prevent weight loss. In fact, including them regularly may reduce the urge to overindulge during special occasions. Whole grains, legumes, and starchy vegetables are excellent carb sources that provide sustained energy for workouts and daily activities.
4. Prioritize protein for fat loss and muscle
Silvia’s diet already focuses on protein, a smart move according to Mockler, as it supports muscle retention and curbs hunger, both essential for her goals. The dietitian advises to aim for 1.6 to 2.2 grams of protein per kilogram of body weight. For someone weighing 150 pounds (68 kg), that’s about 110–150 grams of protein daily. Simple ways to boost protein include adding chicken, turkey, tofu, or beans to meals and snacks.
5. Balance meals and snacks
Silvia’s meals often include salads topped with avocado, cheese, and dressings. While these are nutritious choices, Mockler highlighted the importance of managing portions for calorie-dense foods like salad dressings, peanut butter, and avocado to ensure intake aligns with goals. Balancing nutritious meals with controlled treats is key to a sustainable diet.
Losing weight while maintaining muscle doesn’t mean giving up carbs or favorite foods. With a balanced approach, including proper calorie tracking, resistance training, and adequate protein intake, it’s possible to reach your goals without feeling restricted. If you focus on whole foods and eat carbs mindfully, you can make the process easier and more enjoyable. Whether it’s a bowl of rice or a slice of toast, carbs might just be the ally you need on your fitness and health journey.