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Carbohydrates often get a bad rap in the world of weight loss, and for good reason. While they’re a vital energy source, excess carbs especially refined ones can quickly derail fat loss goals. Why? Because they’re easy to overeat, trigger insulin spikes, and leave you feeling hungrier soon after eating.
Cutting down on certain carb types doesn’t mean depriving your body but instead choosing smarter, more filling options that keep your metabolism active and your calorie intake in check. Experts agree that limiting refined and high-calorie carb sources can help reduce belly fat, improve energy levels, and make your weight loss journey more sustainable.
Justin Gichaba, a popular online nutrition coach, is known for helping busy professionals lose weight and reclaim their health. In a recent Instagram post titled ‘3 carbs I avoid daily when I want to shed belly fat’, he shared practical insights on why certain carb-rich foods can derail fat loss goals even those often considered healthy.
1. Bread: Delicious but Dangerous in Excess
Gichaba clarified that bread isn’t inherently bad. “It doesn’t make you fat for any stupid reason,” he said, adding that the problem lies in its moreish nature. “High-quality bakery bread is so delicious, I end up eating too much of it without even noticing. During fat loss phases, I avoid it because controlling portions becomes tough,” he said.
2. Highly-Processed Sugars: A Slippery Slope
“It should be a no-brainer, but nothing good comes from eating highly processed sugars regularly,” Gichaba warned. These sugars, found in baked goods, cereals, doughnuts, and similar treats, are highly addictive. “Even if they fit my calorie target, I stay away because they’re too easy to overeat. I only indulge if my cravings become overwhelming,” the expert said.
3. Liquid Carbs: Sweet But Sneaky
Surprisingly, Gichaba also avoids liquid carbs like maple syrup and organic honey. “Honey is nutrient-rich but can be calorie-dense. It slips down easily without making you feel full, which is why I limit it heavily during fat loss,” he said.
Focus on Awareness, Not Deprivation
By limiting these specific foods, he believes it’s easier to stay on track and achieve sustainable fat loss without feeling deprived.
