One of the most frequently asked questions that comes across my desk is people asking how many carbs they can eat WITHOUT gaining belly fat.
There is no one-size-fits-all answer, but here are a few basic guidelines that will help you sort through the carb confusion and keep your body in a fat burning environment.
First, you need to adjust your carb intake based on your body type.
How To Count Carbs? Depends on your body type…
Whether you’re an Ectomorph (skinny), Mesomorph (medium frame), or Endomorph (stocky and thick) will play a factor in how you monitor your carb intake.
An easy way to monitor your portion control is to always use the size of your clenched fist for impact carbs (starches and fruits).
How To Count Carbs: For example:
– Ectomorph serving size for fruits and starches = 2 clenched fists (~50 to 75 grams)
– Mesomorph serving size for fruits and starches = 1.5 clenched fists (~40 to 50 grams)
– Endomorph serving size for fruits and starches = 1 clenched fist (~25 to 40 grams)
Next, make SURE you monitor your carb “choices” based on your activity level.
Here are some great examples for you to use:
Again, this isn’t an exact science.
Current body fat levels, resting metabolic rate (RMR), genetics, and individual goals will all play a factor.
There will also be times where you want to intentionally break these rules — like cheat days, carb loads, and re-feed meals.
But if you stick to these basic guidelines I can assure you the three most important factors will be in your favor for long term health and fat-loss.
1: You’ll consistently keep your body in a healthy calorie deficit, while eating carbs. This is the only way to lose fat AND keep (or gain) lean muscle.
2: You’ll consistently optimize the hormones (insulin, leptin, thyroid) that control your fat loss and keep your metabolism healthy.
3: You’ll still be able to eat all your favorite carbs without getting fat.
Enjoy your cheat sheet!
Your friend and coach,