4 Healthy Carb Sources When Losing Fat, According To An Expert
1. Potatoes
The first food Wilson recommended eating more of on your weight loss journey is potatoes. He explained that "as long as you don't cook them in oil and add a bunch of butter to them, they're very filling for not that many calories."
Potatoes are low in calories, high in dietary fiber, and rich in resistant starch, which promotes satiety and supports weight loss when prepared healthily (baked, boiled, or roasted without high-fat toppings). They're also rich in vitamin C and potassium, which makes them a valuable part of a balanced diet.
2. Berries
Up next, Wilson suggested adding more berries to your diet, like "strawberries, blueberries, blackberries and raspberries." He went on to say that you can have a "whole pound of berries and it's only about 100 calories."
Berries promote weight loss as they're low in calories, high in fiber, and packed with antioxidants, helping you stay full, improve digestion, and boost overall health.
3. Rice Cakes
Wilson also said rice cakes can be beneficial for your fat loss efforts. "Now some people hate on these, but they're only like 40 50 calories per rice cake," he said in the video. He added, "You can make them a little sweet treat or a savory treat."
These snacks, as he pointed out, are low in calories and can be used as a base for healthy and satisfying toppings, helping to curb hunger and reduce overall calorie intake.
4. Apples
The trainer listed apples as his last recommendation, calling them "lower-calorie" and "filling." Apples aid in weight loss because they are rich in fiber, low in calories, and naturally sweet, which helps you feel full and curbs hunger.
Next, Wilson explained that he would "get into the worst" carbs for losing fat. "None of these are bad, you could eat any of them and lose fat, but it's just easy to overeat them," he noted.
4 Foods To Limit Or Avoid During Your Weight Loss Journey
1. Cereal
Wilson said the "number one" worst carb source on a weight loss journey is cereal. "I love it so much," he said, sharing that he could "put down an entire box of cereal right now and still go eat lunch right after."
He emphasized that numerous breakfast cereals offer little nutritional value and are not satisfying, which can result in frequent snacking and potential weight gain.
2. Juices & Full-Calorie Sodas
Up next, Wilson encouraged his followers to be careful when it comes to "juices or any full-calorie sodas really," stressing that it's best to "try not to drink your calories."
Beverages like juices and sodas often carry "hidden" calories since they are typically consumed without the satiety that solid foods provide. Their high sugar levels can lead to weight gain, often unnoticed and unmonitored.
3. Candy
Wilson warned that you could easily eat "600 calories of candy and still be super hungry right after." Candy can lead to an increase in weight mainly due to its high calorie content and lack of vital nutrients.
Consuming too much can result in an excess of calories, which might interfere with the hormones responsible for managing hunger and metabolism.
4. White Rice
Lastly, Wilson said he might "get some hate for this," but he recommended avoiding or limiting white rice on your fat loss journey. "It probably shouldn't be on the worst list. I think it's super overrated when it comes to fat loss," he said.
The trainer added that white rice is "not that filling for the calories" and that "everyone automatically starts eating rice when they want to lose weight. While white rice alone does not directly lead to weight gain, eating it in large amounts or within a calorie-rich diet can result in added pounds, particularly if it serves as a main carbohydrate source.
The Bottom Line
During a weight loss journey, the coach clarified that "good carbs" consist of complex carbohydrates rich in fiber, such as whole grains, legumes, and starchy vegetables.
In contrast, "bad carbs" are simple, refined carbohydrates found in sugary drinks, white bread, and processed snacks. These can cause spikes in blood sugar and obstruct weight loss efforts.