Low Carb vs. High Carb Diets: How Much Carbs and Fats You Really Need (Part 6 of 7)

·22 min·2 clips

Nick Carrier reveals the ideal carb and fat balance for fat loss based on your body type and metabolism.

The episode is part six of a seven-part series called the Fat Loss Forever Pyramid, which Nick Carrier adapted from Dr. Lane Norton's framework. Carrier introduces the episode by addressing listener confusion about balancing carbs and fats for fat loss goals. He reviews the pyramid's previous steps: sustainability/adherence, caloric deficit, exercise, self-monitoring, and protein/fiber. The core discussion centers on carbs and fats as energy sources, with carbs providing fast energy and fats providing slower energy. Carrier cites research indicating that when calories and protein are matched, varying carb and fat ratios produce identical fat loss results. He emphasizes personalization based on food preferences, family meals, cost, and how different macronutrients make individuals feel. Practical warnings include avoiding zero-carb diets if doing high-intensity training due to limited glucose production, and maintaining a minimum of 40 grams of fat daily for hormonal and brain health. Carrier walks through a detailed example: a 150-pound person with a 2,500-calorie TDEE eating 2,000 calories needs 150g protein, leaving 1,400 calories for carbs and fats, which he breaks down into 210g carbs and 62g fats in one scenario. He clarifies that carbs are not inherently bad, distinguishing between high-quality carbs like rice and vegetables versus processed carbs and sugars. Similarly, fats are not bad but are calorie-dense and require careful tracking to avoid overconsumption. The episode concludes with timing considerations, suggesting carbs around workouts may help energy and recovery, while fats might slow digestion if consumed near exercise. Carrier promotes his 10-Week Transformation program, offering a 50% discount on personalized meal plans for waitlist subscribers.

As heard by us

A practical carb-versus-fat discussion shaped by training needs, metabolism, cost, and adherence.

Nick Carrier treats the carb-versus-fat debate less as a rule to win than a fit to work out. The episode ties fat-loss goals to body type, metabolism, and training demands, then brings the choice into everyday terrain: family meals, batch cooking, and food costs.

Read the full review in PlayNext →

Why you'd press play

You want a carbs-and-fats plan that actually fits fat loss, high-intensity training, family meals, and the food budget.

Read the full recommendation in PlayNext →

Listen to the show on

Apple Podcasts Spotify

Play clips from this episode More from The Best You Podcast with Nick Carrier