why you’ll never hear me recommend a low-carb diet for women who want fat loss and muscle gains

Emily Field 00:00:00  Welcome back to Macros Made Easy. Today we’re tackling a question that so many women ask when trying to get lean and strong. Should I cut carbs? There’s a lot of buzz around low carb diets, especially when it comes to fat loss, and it’s easy to assume that ditching carbs is the secret to success. But is it really the best approach? In episode 46, I’m breaking down the science behind low carb diets, the common misconceptions, and why they may not be the magic bullet they’re often made out to be. Especially for active women and especially for women in perimenopause and menopause. We’ll cover why carbs are essential for muscle retention, energy levels, and long term success, and whether there’s really any advantage to going low carb. So if you’ve ever wondered whether you need to cut carbs to see results, or if you’ve struggled with low energy and performance on a low carb diet, this one’s for you. Welcome to Macros Made Easy, the podcast that takes the confusion out of tracking macros. I’m your host, Emily Field, a registered dietitian that specializes in a macros approach.

Emily Field 00:00:58  In each episode, I help you learn how to eat in a way that supports your health, body composition, and athletic performance goals. We’ll cover the basics of macronutrients how to track for various goals, the role of macros in your health, and how to make sustainable changes to your habits. I’ve helped hundreds of people experience more food freedom and flexibility while navigating their nutrition. So whether you’ve tried macros and it just didn’t stick or you just heard the word macros yesterday, I can’t wait to help you too. A lot of people assume that cutting carbs leads to faster fat loss, but is it really the carbs or just a calorie deficit? There’s one well known study that suggests lower carbohydrate may reduce the risk of postmenopausal weight gain, which is where many of these low carb claims come from. But does that mean that’s the only option or the best option for women in midlife? The study found that a higher carbohydrate intake was associated with weight gain over time, but that doesn’t necessarily mean all carbs are to blame.

Emily Field 00:01:55  Other factors like total calorie intake, protein consumption and strength training may play a much bigger role in body composition and long term fat loss. There are certain groups who might see benefits of lowering carbs, particularly those with insulin resistance, PCOS, prediabetes, or type two diabetes. However, that doesn’t mean a strict low carb approach is the only or even the best way to improve insulin sensitivity. Strength training, increasing protein intake, and focusing on a moderate balanced carb approach can be just as effective, if not more sustainable. And then there’s the question of muscle strength and performance. Since carbohydrates are the body’s primary source of energy for high intensity training, a very low carb diet can impact recovery, workout performance, and muscle retention, especially for active women. The study that often gets cited in favor of low carb focused on overall weight trends, not body composition. So does it really tell us whether low carb is the best approach for getting leaner and stronger? That’s what we’re going to break down in the rest of this episode, we’ll look at the bigger picture, how carbs actually impact fat loss, performance and body composition, and whether a low carb diet is truly necessary for women in perimenopause and menopause.

Emily Field 00:03:08  Let’s first take a step back and define what carbohydrates actually are, and why they play a crucial role in your body, especially if your goal is to be leaner, stronger, and fitter. So first, understand that carbohydrates are one of the three macronutrients, along with protein and fat, that provide energy for the body. They’re found in foods like fruits, starchy vegetables, grains, dairy, legumes, and yes, and also things like sweets and processed foods. Your body breaks down those carbs that you eat into glucose, which is its preferred fuel source for your brain, muscles and the nervous system. Again, it’s a primary energy source. Your body prioritizes carbs for fuel, especially during high intensity workouts. Carbs are stored in your muscles and your liver as glycogen, which your body pulls from during exercise, but also overnight when you’re sleeping. When you’re not consuming any food, your body is actively tapping into those stores in order to keep your blood sugar regulated. It also supports your recovery. You know, after training, carbs help replenish glycogen stores and reduce muscle breakdown, which makes them essential for your performance and your recovery.

Emily Field 00:04:19  I would say that carbs are critical for active women who want to get leaner, stronger, and fitter. First of all, they are fuel for your strength training. When you lift weights or do high intensity workouts, your muscles run on carbs. Without enough, your workouts will suffer. You’re going to see better muscle retention. Eating enough carbs prevents your body from breaking down muscle for energy, which is key if you want to look toned and be strong. It also supports her hormonal health. For women, low carb diets can disrupt hormonal balance, leading to fatigue, poor recovery, and even cycle irregularities. Celebrities. And lastly, you’re going to see improved performance and recovery when you eat enough carbs. Carbs allow you to train harder, recover faster, and build more muscle, which ultimately helps you in your pursuit of a fat loss goal. Next, we have to ask what even counts as low carb? The definition varies widely across research studies and popular recommendations, which makes it really difficult to compare results.

Emily Field 00:05:17  There is just no single definition of low carb. The Mayo Clinic, for example, defines a low carb diet as anything under 130g per day or less than 25% of your total calories. Some studies might define low carb as under 100g per day, while others go even lower. Ketogenic diets or keto diets typically cap carbs at 50g or less for the purpose of inducing ketosis. But not all low carb diets are keto all right. A general recommendation for active women is about 150 to 200g of carbs per day, or at least one gram per pound of body weight to support energy recovery and muscle maintenance. Dropping below this threshold can impact training, performance recovery, and metabolic health, especially for women in perimenopause and menopause. This all matters because if one study calls 130g low carb and another study calls 50g low carb. Are they even studying the same thing? Many women hear low carb and think zero carbs or keto? When in reality, some versions of low carb aren’t all that restrictive. This is why context matters.

Emily Field 00:06:29  What’s low for one person may be completely unnecessary or restrictive for another. So let’s review the research. The question on everyone’s mind that we’re really trying to drill down to is, is low carb superior for fat loss? I first want to say that yes, low carb diets can lead to weight loss, but is that all that matters? Research does show that low carb diets can lead to weight loss, but so do moderate carb diets when calories and protein are controlled. Many studies suggest initial weight loss on low carb diets is largely due to water loss from depleted glycogen stores, not necessarily fat loss. And this is what I tell my clients all the time, especially if they’ve had experience with a low carb diet. They see the initial success, quote unquote, of seeing the scale weight go down when they initiate a low carb diet. That’s mostly because you are breaking down the glycogen stores in your liver and your muscles, and that glycogen holds on to water molecules. So when you break down that glycogen, there’s no more stored water.

Emily Field 00:07:30  You are going to notice a change in weight on the scale. But that’s not necessarily fat loss when it comes to the long term advantage for fat loss, there doesn’t seem to be any significant advantage. The meta analyses comparing low carb versus moderate carb diets show no significant long term fat loss advantage when total calories and protein are matched. The weight loss benefits of a low carb diet tends to level out after 6 to 12 months, and that’s often due to lower adherence over time. We just know that it’s tougher to adhere to our, you know, diet restrictions in a long term time frame. Low carb studies often have poorly matched control groups, so many studies don’t match protein intake, which can skew results if the low carb group eats more protein, which is common, they may lose more weight simply because higher protein intake improves satiety or fullness and preserves lean muscle mass. Some studies define low carb loosely, sometimes allowing 100 or more grams of carbs per day, which is more moderate than truly ketogenic or very low carb.

Emily Field 00:08:37  So how would we draw conclusions if the low carb studies don’t control for everything outside of low carb? How could we draw conclusions about a low carb diet If our control population isn’t properly matched. It’s something to question. It’s something to ponder. I might also think about the sustainability and adherence for this population. Most active women, especially in perimenopause or menopause, struggle with energy levels, muscle maintenance and performance already and that can even get worse on a low carb diet. Studies show that a moderate carb diet is easier to maintain long term, leading to better adherence and better long term outcomes. We’re not trying to see how much weight you can lose in the first six weeks. We’re wondering, how can you lose that weight? Or can you change your body composition forever or, you know, in a pretty significant way longer term and keep it that way? I’d also like to question performance and recovery because these take a hit on low carb diets. Athletic performance research consistently shows that low carb diets can impair high intensity performance and recovery due to that reduced glycogen availability.

Emily Field 00:09:49  There’s no more stores of those carbs, or there’s very low stores of those carbs, so it’s not readily available when you need it. When you’re going into that exercise bout. That’s a huge issue for women trying to get strong, trying to build muscle and trying to sustain an active lifestyle long term. So my final thoughts here are that low carb diets absolutely can work for weight loss. But weight loss isn’t the only goal, especially for active women who want to be strong, fit, and metabolically healthy. Moderate carb diets as an alternative seem to have similar fat loss outcomes with better energy, muscle retention, and long term sustainability. So you’re obviously getting where I’m going with this, right? Why I don’t typically recommend low carb diets for women who have specific goals to get leaner, stronger and fitter. And particularly, I’m working with women who would describe themselves as being in perimenopause or menopause. That adds another layer of reasoning about why I would probably avoid a low carb diet, and definitely a ketogenic diet for these active women.

Emily Field 00:10:55  I’m going to break it down into five main reasons why I probably wouldn’t recommend a low carb diet for an active woman. The first being that carbs are essential for recovery and muscle growth. Low carb diets might seem like a quick fix for fat loss, but they can actually work against you, especially if you’re an active woman or in perimenopause or menopause. Because when you cut carbs too low, your glycogen stores the fuel your muscles rely on for strength training, and high intensity exercise becomes depleted. This means that your workouts feel harder, your recovery slows down, and building muscle becomes more challenging. And for women in menopause who are already at a higher risk for muscle loss due to hormonal shifts, this is a really big deal. Instead of restricting carbs, I’d love for you to focus on the right amount of quality carbohydrates that can actually help you see better results. Carbs replenish glycogen, improve your workout performance, and speed up recovery, which ultimately leads to better strength, endurance, and body composition over time.

Emily Field 00:11:57  The second reason why I’m not too excited to recommend a low carb diet for my primary population is that low carb diets are pretty restrictive in nature, and that makes them pretty tough to stick to. Long term social events become stressful, cravings start to creep in. Low energy can make everyday life, let alone workouts, feel harder, and also for active women and those in perimenopause or menopause. This is especially problematic because long term consistency is what drives real body composition changes. These changes take time. We need you to enjoy your eating pattern and feel like you are flexible in your eating pattern. You’re feel free to eat what you want. Those are the things that make a diet sustainable long term and when a diet feels overly restrictive, it leads to increased stress, maybe a binge, and restricts cycle and frustration, making it even harder to stay on track. So instead of cutting carbs to the extreme, I would be more apt to recommend a balanced approach that includes them allows for more flexibility, making it easier to stay consistent to fuel your workouts and then see results.

Emily Field 00:13:05  The third reason about why I’m not too excited about low carb diets for my primary population is that they can often lack fiber rich foods like whole grains, beans, fruits, and certain vegetables. And the problem here is that fiber is essential for digestion, gut health, and even hormone balance things that become even more important for women in perimenopause and menopause. During this stage of life, digestion changes and shifts in insulin sensitivity are common, making adequate fiber intake crucial for feeling good and staying energized. So instead of restricting carbs, I would be more apt to recommend that you prioritize fiber rich carbohydrates that can support your gut health, stabilize your blood sugar, and ultimately make it easier to feel and perform your best. Next, I might be less enthusiastic about a low carb diet for my population, because cutting carbs doesn’t just mean cutting out bread or pasta, it often means cutting out or missing out on key nutrients found in carb containing foods like B vitamins, magnesium, potassium. These nutrients play critical roles in energy metabolism, muscle function, and bone health, all of which become more important for women in perimenopause and menopause.

Emily Field 00:14:17  So as estrogen declines, maintaining strong bones, stable energy levels, and optimal muscle function is critical, and a low carb diet can make it harder for you to achieve this. So instead of eliminating carbs, I would be more apt to include or recommend that you include a variety of nutrient rich carb sources, which makes sure that your body gets what it needs to stay strong, energized, and perform at its best. The last reason why I would probably not promote a low carb eating pattern with my clients is because it probably puts you farther away from a healthy eating mindset. Low carb and keto diets often come with strict rules about what you can and can’t eat, and that promotes an all or nothing mindset that labels certain foods as bad. This can lead to guilt and frustration whenever those foods are eaten, reinforcing a cycle of restriction and shame. And for active women, especially those in perimenopause and menopause. This is a big problem. Many are already coming from a long dieting history, and adding yet another set of food rules can increase stress, food anxiety and even contribute to disordered eating patterns.

Emily Field 00:15:29  So instead of rigid restrictions, again, a flexible approach that includes carbs allows for more food freedom and a healthier relationship with eating and better long term consistency, all without guilt and unnecessary rules. So you’re going to take anything from that section. I need you to hear that carbohydrates fuel workouts. They improve your recovery and they help you build lean muscle. A diet that includes carbs is much more sustainable and enjoyable than one that doesn’t. And women, especially in perimenopause and menopause, benefit from a balanced approach that supports their energy, their hormones, and their overall well-being. All right, so we’ve already reviewed carbohydrates being a crucial source of fuel for your body, particularly if you are an active woman in perimenopause or menopause. As estrogen declines, your body becomes less efficient at utilizing carbohydrates, which may make you think, oh, well, I need to eat lower carb. I’ve always heard that, especially in the slant of the conversation around perimenopause and menopause, because if we can utilize carbohydrates to a lesser degree, it’s going to affect your body’s blood sugar management.

Emily Field 00:16:39  Sure, some women may benefit from adjusting their carbohydrate intake. I would argue that focusing on fiber first, those slower digesting carbs and pairing those carbs with protein and fat, that’s going to do your body a much better good. You’re going to get the essential fuel that you need to enhance your performance and workouts to support your recovery. Without the diet dogma, without the yes and no foods list, without worrying so much about a perfect amount of carbs. For example, if you’re not consuming adequate carbs, your body will send signals, some of which may be easy to overlook or misinterpret. So in this next section, I’m going to talk about some real life signs and symptoms that you might not be eating enough carbs. And if any of these sound familiar, but your body is probably trying to tell you that it needs more fuel and there is something you can do about that, I’m going to up at the top, just plug that. Our DIY macros guide linked in every single one of our show notes is a perfect resource for you if you’re looking for a more tailored carbohydrate target.

Emily Field 00:17:41  So instead of a website just spitting out fancy targets with no rhyme or reason, you don’t really know how they arrived at those numbers. Working through our DIY macros guide is going to ask you a lot of questions and make you or ask you to pinpoint what would be the appropriate amount for you. Taking your performance into account, taking your current exercise into account, your age into account, and your body composition goals. So I do think that that would be a really great place to start. If you’re thinking to yourself, I could probably get off this low carb rat race or, you know, I don’t actually have a good understanding of what moderate carb or balanced carbs might look like in my diet. That would be a really good place to start. So here are some signs you might be under eating carbs and how that might show up in your life. What does it look like in your life? The first is pretty easy to spot, and that’s low energy, especially in workouts. The best way I can describe this is usually to paint the picture of what it used to look like.

Emily Field 00:18:38  If your workouts used to feel strong and powerful, but now even your warm ups just feel exhausting, that’s a red flag. Maybe you’re struggling to finish your usual sets, or you’re getting winded faster than before. And it’s not just the gym. If maybe your midday crash is more prevalent, it’s become your norm and coffee definitely isn’t doing the trick. It’s likely that your body is missing a key energy resource, and that would be carbohydrates. Similarly, is poor recovery. Maybe you’re sore for days after a workout, even though you haven’t significantly changed your training. That lingering fatigue and muscle heaviness between sessions can mean your body isn’t replenishing glycogen properly. And listen, maybe you’re doing such a good job increasing your protein. You’ve heard it from me. You’ve heard it from other practitioners that you need to get that protein intake up, especially if you’re an active woman. Your strength training, it’s not really going to do much for you if you are not eating enough carbs as well. So again, if you’re feeling that lingering fatigue, you’re feeling that muscle heaviness.

Emily Field 00:19:41  It takes you a while to bounce back after your workouts. Getting started in your back to back days of workouts just doesn’t feel great. That might be a sign that your carbohydrate intake is too low, your muscles are not recovering as efficiently, and it just makes those back to back workouts harder and increases the risk. This is what I hate to see. It increases the risk of those nagging aches and pains. And later that could mean injury. That could mean that you’re not as stable or you’re not as balanced, or you pull something and you don’t recover super well because you’re missing out on that key nutrient. A third sign would be this brain fog and irritability kind of category. Carbs don’t just fuel your muscles, they fuel your brain. So if you’re finding it harder to focus, forgetting things more often, or feeling mentally sluggish in the afternoons, low carb might be to blame. And let’s just talk about your mood for a second. So I oftentimes describe this with my clients as like being irritable and snapping at the people that you love.

Emily Field 00:20:39  You’re just kind of feel like on edge. You’re unusually frustrated by things. That’s not just stress. It could be that your brain needs more glucose to function optimally. I can’t tell you how many times it’s happened in coaching where somebody will come to me and they’re like, I am a nicer person. You might be a nicer person because you are getting support in this area of health that you’ve needed and wanted, but it also might be because you’re eating more calories and eating more carbohydrates. That’s a benefit that I don’t think I can put on my sales page, but it certainly rings true for a lot of clients. Next is disrupted sleep. If you’re struggling to stay asleep or waking up in the middle of the night, a low carb diet might be to blame here. Carbs play a role in serotonin production, which helps you regulate sleep. So if you’re feeling restless before bed, even when you’re physically tired or you’re waking up groggy. No matter how long you sleep, it might be time to take a closer look at your carbohydrate intake.

Emily Field 00:21:37  If you’re struggling with cravings, especially for sugar, that could be a sign that you need more carbs. So if you feel like you can’t stop thinking about sweets or processed carbs even after eating a balanced meal, it’s probably not about your willpower. It’s your body’s way of telling you that it needs more energy. Late night snacking or feeling unsatisfied after meals are common signs of under fueling, and when your body is running on empty, it will naturally crave quick digesting carbs like sugar or foods that contain sugar. There’s no amount of carrots and celery you can have on hand that will really trump this brain connection. Okay, this major chemical brain reaction that’s happening, that drive is coming from your brain, and you’re going to be lost to the evolution of it all. You know, your body is really smart, is giving you signs and signals that it needs fuel. And it will always be for those quick digesting, quick energy producing foods, never the carrots and celery. Lastly, I’m going to say that stalled progress in strength or stalled progress in fat loss could also be signs that you’re not eating enough carbohydrates.

Emily Field 00:22:44  So if your lifts aren’t improving at the pace that your trainer sets, or that your program kind of lays out, or you’re feeling weaker during your workouts, it’s a major sign that your body isn’t getting enough fuel to build and maintain muscle. You always hear about protein being the biggest driver of that muscle gain. And sure, it is really important and it falls short for many people. But carbs are really essential here as well. If your body composition isn’t shifting despite consistent training and that protein intake, or if your fat loss has plateaued even though you’re following your plan, you might be under eating carbs. And that could be the missing piece here. Maybe it makes sense in your head why under eating carbs could lead to, you know, poor performance and not making muscle gains. But how does it impact your fat loss? This can kind of get a little bit granular, but I will just say that when your body isn’t getting enough fuel, especially from carbs, it moves to a more energy conservative state so your metabolic rate slows down to preserve energy.

Emily Field 00:23:44  You’re going to experience more hunger and cravings, which could lead to overeating later. Your workouts are going to suffer. Make it hard to create the muscle building stimulus needed for fat loss and body recomposition. You may be going through the motions in your workout, but it’s not really leading to the stimulus that’s needed to see fat loss. Again, while protein is essential for muscle repair and maintenance, and you’ve really got it through your head, now you’re really working on increasing that protein intake. Protein alone can’t do the job. It needs help. So without enough carbs, protein might be used for energy rather than muscle building. And that’s not very efficient. Carbs helps spare protein so that it can be used for muscle growth and recovery, instead of being used for fuel. I hope that makes things a little bit more clear. So if these signs are showing up in your life, it’s not a willpower problem. It’s a fuel problem. Your body is asking for more energy, and the solution isn’t another restrictive plan or cutting carbs even further.

Emily Field 00:24:42  It’s about finding the right balance that supports your goals while keeping you energized, strong, and thriving. That’s why I’m going to remind you about the DIY Macros Guide. It’s going to help you take the guesswork out of how much you should be eating, including how to set your carb target in a way that works for your body and your lifestyle. Instead of blindly following a one size fits all approach, you’ll learn how to fuel smarter so that you can train harder, recover faster, and finally see the progress you’ve been working for. So if you’re ready to stop second guessing your nutrition and build a sustainable way of eating that actually supports your goals, please see the show notes for that DIY macros guide and download today. So we’ve talked about what it feels like to be under eating carbs. All right. Low energy levels, especially in workouts. You’re struggling with poor recovery. You might have some brain fog and irritability. Maybe your sleep is impacted. You’ve got cravings, especially for those high carb, easily digested, particularly high in sugar foods.

Emily Field 00:25:44  And maybe you’re seeing some progress. Plateau or stall in strength or in fat loss. So if any of those resonate with you, it might be time to increase your carbs. And here’s how you can start doing that today. The first tip would be to start adding a carb source to your pre and post-workout meals. Again, remember, carbs are your body’s primary energy source for strength training and high intensity workouts, so including them before and after exercise can make a huge difference in your performance and recovery. So maybe pre-workout, you’re doing something pretty easily digestible. This is about 30 to 60 minutes before your workout. This is a banana with a little peanut butter, a slice of toast with honey, a small bowl of oatmeal with some berries on top. Maybe it’s a tortilla with jam. It’s a handful of pretzels. Okay. And maybe post-workout. This is where your muscles are primed to absorb nutrients and replenish glycogen stores. You could consider pairing carbs with protein to help speed up that recovery and support muscle repair.

Emily Field 00:26:46  So we’re talking about grilled chicken with sweet potatoes, a protein smoothie with berries or a banana, Greek yogurt with granola, rice and salmon with steamed vegetables. Scrambled eggs with whole grain toast. The next tip would be to start eating balanced meals with protein, fat, and carbs. Instead of skipping carbs at meals or loading them at a certain time of day. I want you to start thinking that a meal is not complete unless it has a fancy in it. Cutting carbs at meals, especially at breakfast and lunch, is going to lead to low energy cravings and sluggishness later in the day, I want you to start thinking that a balanced meal is not complete until it has a heavy hitting protein, some healthy fats, and some carbohydrates. Okay, this is going to look different for everyone. But for some examples here at breakfast this is scrambled eggs with whole wheat toast. Maybe you’re spreading that with butter or even avocado at lunch. Maybe you’re doing grilled chicken with roasted vegetables. You’re doing some black beans and teeny dressing.

Emily Field 00:27:48  Maybe you’re throwing all of that over a bed of lettuce or a ton of non-starchy vegetables. Whatever you want at dinner. Maybe you’re doing a shrimp stir fry with brown rice and a side of roasted broccoli and peppers and mushrooms, snap peas, whatever you’d like to add there. So the third tip here that I will share for the person who’s feeling like low carb might not be working for them anymore, is paying attention to the timing of your carbs, especially if you’re doing fasted workouts and struggling. I would recommend that you try eating something beforehand, Forehand. Some people feel fine working out fasted, but if you’re struggling with energy, endurance or strength, your body may need more fuel beforehand. So try experimenting with some small, quick digesting carb sources before your workout. So, for example, if you train earlier in the morning, a small snack 15 to 30 minutes before can really help. That’s just like a half a banana with a sprinkle of cinnamon or a handful of dried fruit. I love mango, but dates and raisins also work here.

Emily Field 00:28:49  Maybe you’re just doing a rice cake with a little bit of almond butter on top, and if you work out later in the day, just make sure your last meal includes a good source of carbs like rice, potatoes, or other whole grains so you have enough energy to tackle that workout. My last tip here is to consider tracking your intake to see if you’re unknowingly under consuming carbs compared to your activity level. Even if you think you’re eating enough carbs, you might benefit from taking a closer look. You might just be under eating them without realizing it, especially if you’re active. So if you constantly feel tired, sore or weak, you struggle with progress. In the gym, you have cravings for sweets and quick energy foods. These can all be signs that you’re not getting enough carbs for your energy output. So I recommend that you use a macro tracking app just for a few days, up to a week, and see how many carbs you’re actually consuming. Try not to change anything about your typical eating habits.

Emily Field 00:29:41  You want to get a pretty good read on how you’re doing things at baseline. Then you’re going to compare it to maybe the targets that you find from my DIY macros guide, or from another trusted professional. Compare those two numbers. What is your average after a week around how you typically eat, and then what is recommended for you based on your lifting your cardio? You know, if you’re training regularly, you might need to eat more and there’s a gap there. Okay, then I would love to see you adjust based on how you feel. If adding more carbs improves your energy recovery and performance, you were likely under eating them before. You don’t have to make this jump completely overnight. You can certainly take your time inching up your carbohydrate intake and assessing how you feel. But I really do think it’s helpful to compare how you typically eat to what’s recommended for you based on standard formulas. Adding back 20g to 40g, inching your way closer to that target. That total by the end of the day can probably only benefit you, and I’d love for you to feel better.

Emily Field 00:30:44  Okay? I’d love for you to feel more energized. I want you to feel strong in the gym and having enough carbs. Eating enough carbs on a regular basis is a key to doing that. So does cutting carbs automatically mean better fat loss results? The short answer is no. While low carb diets can lead to weight loss, they don’t offer a unique advantage over other approaches when calories and protein are matched. And for women, particularly those in perimenopause and menopause, low carb can often do more harm than good, leading to lower energy poor recovery and difficulty maintaining muscle mass. The takeaway here is that you don’t have to fear carbs. In fact, a moderate carb approach that supports your training, metabolism, and overall well-being is far more sustainable and gets you better results in the long run. If you found this episode helpful, be sure to share it with a friend who needs to hear it. And if you want personalized guidance on your nutrition and macros, check out my coaching options linked in the show notes.

Emily Field 00:31:40  Thanks for tuning in, and I’ll catch you on the next episode of Macros Made Easy. Thank you so much for listening to the Macros Made Easy podcast. If you enjoyed this episode, take a screenshot of the one you’re listening to right now to share it on your Instagram Stories, and tag me at Emily Field so that more people can find this podcast and learn how to use a macros approach in a stress free way. If you love the podcast, head over to iTunes and leave me a rating in a review. Remember, you can always find more free health and nutrition content on Instagram and on my website at emilyfieldRD.com. Thanks for listening and I’ll catch you on the next episode.