Carbs Are Not Evil – Your Carb Reduction Blueprint

We live in a carb obsessed world.

No Carbs

Low Carbs

Good Carbs

Bad Carbs

Red Carbs

Blue Carbs

Ok…never mind…I was channeling Dr. Seuss for a second, but seriously the fascination with carbohydrates as they relate to nutrition, performance and fat loss is confusing, and rarely does more than a day go by when I don’t get asked about it.

What’s a net carb?

What about alcohol sugars?

Why are you anti-carb?

Now it’s really the last question I want to address – I am not anti-carb! Say it with me class….

Carbohydrates are an important part of our diet, but unfortunately the vast majority of us get way too many from the wrong sources.

I don’t care what their lobbies say, sugar and high fructose corn syrup are not compatible with losing bodyfat, optimal performance or excellent health.

Now as carbs relate to body composition and fat loss, I am a proponent of limiting certain types of carbs in order to reach your goals in a rapid, safe and effective manner.

Controlling your blood sugar is a HUGE part of being able to lose bodyfat.

Donuts, bagels, pasta and muffins drive your blood sugar up and down like the stock market. Don’t do it!

If and when you are having challenges breaking through a weight loss plateau (we all do),  you need to look at diet.

What follows is a blueprint that will help you reduce your sugar and starch intake without driving yourself nuts. Cold turkey works for some, but for the rest here is an excellent plan, step-by-step.

How long to go through the blueprint? Try a week per phase, as this should give your body plenty of time to adapt and not play with your energy levels too much.


Replace all white carbs with 100% whole grain carbs and all refined sugars with natural sugars


Limit all whole grain starch and natural sugar consumption to within 1-2 hours post-workout or immediately upon waking for breakfast


Replace all starches and sugars with fruits and veggies


Replace all fruits with green veggies


Use strategic carb and calorie cycling to take your body to next level (outside this articles scope, but we’ll get there).

Questions or comment? Use the form below.

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