There are countless fad diets that come and go, many of which involve eliminating entire food groups. One common example is the “no-carb” diet. While cutting carbohydrates may initially appear effective for weight loss, it’s important to understand what is actually being lost.
Carbohydrates are broken down into glucose, the body’s preferred and most efficient source of energy. This glucose is stored in the muscles and liver as glycogen. When carbohydrate intake is drastically reduced, the body begins to use up these glycogen stores for fuel.
Here’s the key: glycogen binds to water — in fact, it holds more than twice its weight in water. So as glycogen is depleted, the body releases that stored water. The result is often a rapid drop on the scale during the first days or weeks of a low-carbohydrate diet. The problem, a lot of that is water.
“There’s weight loss and then there’s fat loss.”
Nick Tumminello
So how do we lose fat?
Our bodies require all three macronutrients — protein, carbohydrates, and fat. Each plays a critical role in energy production, hormone regulation, brain function, and body composition. The key is not elimination, but proportion.
Rather than obsessively counting calories, many individuals find success using a visual method sometimes called complementary eating:
- Protein and fibrous vegetables make up the largest portion of the plate
- Starchy carbohydrates and fruit take a smaller portion
- Healthy fats occupy the smallest area
This approach mirrors guidance from the Harvard T.H. Chan School of Public Health Healthy Eating Plate model, which emphasizes vegetables and healthy proteins while moderating refined grains and added sugars.
Different macrocutrients require different amounts of energy to digest, absorb, and metabolize. This is known as the thermic effect of food. In other words if you consume 100 calories of protein vs 100 calories of carbohydrates vs 100 calories of fats you will burn different amounts of calories in the digestions process. Peer-reviewed research shows:
- Protein: 20–30% of calories burned during digestion
- Carbohydrates: 5–10%
- Fat: 0–5%
A landmark review in The American Journal of Clinical Nutrition confirms that protein has the highest thermic effect, increases satiety, and helps preserve lean mass during weight loss (Westerterp, 2004; Halton & Hu, 2004). This means that prioritizing protein can increase calorie expenditure while improving fullness and metabolic stability. Of course, sustainable fat loss still requires a consistent calorie deficit — achieved through reduced intake, increased activity, or both.
Muscle: Your Metabolic Ally
While nutrition is the basis, muscle plays a powerful supporting role. Muscle is metabolically active tissue and helps us burn more calories when at rest. Research published in The American Journal of Clinical Nutrition estimates that skeletal muscle burns approximately 6–10 calories per pound per day at rest, compared to fat tissue, which burns about 2–3 calories per pound. Adding even 5 pounds of lean muscle could increase daily calorie burn by 30–50 calories. Over time, this creates a metabolic environment that makes fat loss more sustainable — especially when combined with adequate protein intake.
“Humans are just like cars. If you put a bigger motor in your car (i.e., add muscle mass), you’ll burn more fuel (i.e., calories) while driving (i.e. doing activities) than you did before.”
-Nick Tumminello
The Takeaway
Fat loss is not about eliminating carbohydrates or fearing fat. It’s about:
• Balanced macronutrients
• Prioritizing protein
• Strength training to preserve muscle
• Maintaining a sustainable calorie deficit
When we focus on proportion instead of restriction, we support not only weight loss — but long-term metabolic health. Want to learn more about how to do this effectively? With multiple coaching certifications in nutrition and strength training, I’d love to work with you to help you achieve your fat loss goals. Contact me at kristin.blomquist@yourhappyhealthylife.com to learn more!
Author’s Note: Material from this blog was primarily sourced from Strength Training For Fat Loss by Nick Tumminello