I was doing my final Instagram scroll of the night when I saw this comment on a recent post I’d made showcasing my dinner:
“In the dinner tonight, I barely saw any carbs, if any at all. I think some veggies count as carbs a bit? I think in most of your meals, there are very little carbs from typical sources like pasta, breads, potatoes. How do you manage throughout the day to feel full? Do you eat multiple smaller meals throughout the day? I’ve read in your posts that protein will keep you full for some time, but I’m not sure I feel that without carbs. How do you do it? 🙂”
If you’re trying to be more mindful about what you eat, especially on a weight loss or fat loss journey, you’ve probably wondered: How do I feel full without relying on carbs? or Is it better to eat multiple smaller meals throughout the day? These are common questions, and I’ll break down my approach to nutrition.
Spoiler: Carbs aren’t the enemy! It’s all about balance, moderation, and understanding how food fuels your body.
Carbs in My Meals: A Balanced Approach
I include carbs in almost every meal. Carbs are important, but it's about choosing the right ones and pairing them strategically.
Breakfast: Fruit like berries
Lunch: Rice or bread (sandwiches and sushi are my go-tos)
Dinner: Veggies, sweet potatoes, pasta, or tortillas
Some family members at home avoid carbs, so I adjust meals for them, but for the most part, carbs are a regular part of my diet.
The "Carbs Are Evil" Myth
Carbs have a bit of a bad reputation, but let’s get something straight: they’re not all bad. There are carbs in fruits, veggies, yogurt, and more.
That being said, you do need to watch your carb intake on some level. Carbs, especially refined ones, can trigger a big insulin response. Foods like cereal, potato chips, pastries, rice, bagels, and crackers are absorbed quickly into the bloodstream, causing a spike in blood sugar. That spike often leads to hunger soon after, setting off a cycle of craving more carbs.
How to manage this?
To reduce the blood sugar spikes, focus on pairing carbs with protein, fiber or fat. For example, an apple with peanut butter or pasta with a protein-rich sauce slows down the digestion process and keeps you fuller for longer.
Additionally, to eat veggies and protein before refined sugars to help flatten out the blood sugar spikes.
I Eat Carbs and Enjoy Them
I love a good sandwich, sushi, tacos for dinner, and indulging in Thai food. And yes, chips are one of my favorite snacks (Chip Queen!). It’s all about balance, and if you see what I eat on social media, remember it's only a sliver of my actual meals.
Fueling for Your Activity Level
How you eat should reflect how active you are. I have a fast metabolism and a very active lifestyle, so I burn a lot of calories each day. Here’s a glimpse of my weekly routine:
I lift weights for 3.5 hours a week.
I run for 1-2 hours.
I walk 6-12k steps a day and sometimes bike, swim or hike.
My job involves a lot of movement, including yoga with kids and activities that keep me up and down all day.
If you work from home and hit the gym once or twice a week, your calorie needs will be different from someone like me who is constantly on the move. It's all about adjusting your food intake to your activity level.
Building Your Plate: A Simple Guide
When you’re putting together your meals, here’s a quick breakdown of what your plate should include:
Protein: Essential for muscle growth and maintenance, especially if you’re following a strength training program like Strong Club. Animal protein is filling and nutritious with a relatively low calorie count.
Volume/Fiber: Veggies & fruit! They provide volume, minerals, vitamins, and fiber, which helps with satiety. Yes, they contain carbs, but not the big players like potatoes, rice, and bread.
Flavor/Fat: Fats help with flavor and satiation, but remember, they’re calorie-dense. If you’re on a weight loss journey, put dressings and sauces on the side, but don’t cut out all fats—they make food taste good and keep you satisfied.
Tracking Your Macros: Eye-Opening Insights
Tracking your food with an app like MyFitnessPal is tedious but extremely insightful. Once you learn portion sizes and understand the macro breakdown of your meals, you can start automating your food choices.
For example, most people think nuts are a great source of protein, but they’re actually calorie-dense and mostly fat. A small handful of nuts is enough, yet they pack a punch in terms of calories. For long-distance hikers who need lots of calories while carrying minimal weight in their packs, nut butter is a perfect energy source. But if you're not hiking miles for days on end, a small serving is key.
If you’re on a vegetarian diet, you’ll quickly notice how garbanzo beans show up as a mix of carb and protein.
Why I Limit Carbs at Night
I’ve noticed that eating a lot of carbs late in the day negatively impacts my sleep. I toss and turn, and wake up multiple times to pee—likely due to my body managing higher glucose levels. Because I value my sleep more than a bowl of pasta at dinner, I’ve made some adjustments to my evening meals.
However, I still enjoy higher-carb meals like Thai food or sushi on occasion. When I do, I simply adjust my expectations, knowing that it might lead to a restless night.
The Impact of a CGM
A close friend of mine is prediabetic and wears a Continuous Glucose Monitor (CGM). I was curious about how carbs/sugar were affecting my own mood and energy levels so I tried one for myself for 10 days.
It was eye-opening to see how sweets and carbs spiked my blood sugar. If I wasn’t working out or going on a walk afterwards, then a big energy crash would happen. It helped me recognize how exercise helps to regulate sugar levels and energy throughout the day.
Go for a 10-20 minute walk after a meal and it does wonders for digestion and managing glucose spikes.
Conclusion: Flexible, Balanced Nutrition
At the end of the day, nutrition isn’t about following a rigid plan. It’s about balance, listening to your body, and fueling yourself for your lifestyle and goals.
Carbs aren’t the enemy (for most of us), but being mindful of how they impact your body is key. Pair them with protein, fats, and veggies to stay full and energized throughout the day. Whether you’re highly active or more sedentary, tailor your food choices to what works best for you, and remember that no single diet fits everyone.
-Macklen
PS If you’re in Strong Club and need help staying accountable with your nutrition and locking in a plan for weight loss we can add on nutrition coaching for $50/month. We’ll have a 1:1 call via zoom 1x per month and we’ll track your nutrition. DM me if you want to chat about how it works.
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