Carbs aren't "good" or "bad." What matters is their type and timing.
If X → do Y
- If you're bloated after carbs → it's water retention, do cardio to burn glycogen
- If you're tired after eating → you're eating UPF carbs, switch to clean carbs below
- If you eat UPF carbs → pair with fiber to blunt the sugar spike
- If it's a training day → eat 200–300g carbs (should be every day)
- If debloating for an event → refer to Holy Debloat Checklist
Clean Carbs | UPF carbs (grow up) |
Potatoes / sweet potatoes | Pastry, cookies, donuts |
Rice | Cereal, 'healthy' granola |
Oats | White bread / bagels |
Fruit (not juice) | Soda / juice |
Rules
- Don't quit UPF carbs — limit them, they're still a guilty pleasure, enjoy them
- Pick clean carbs — that's the only real fix
- Train every day — then you earn 200–300g carbs
Why carbs are confusing
Carbs DO bloat you — but that's not the same as fat. Carbs bind to water (glycogen), so:
- Sodium puff → flush with water
- Carb puff → burn with cardio
Why it seems bad:
- Glycogen holds water = temporary bloat
- Processed carbs + salt = extra bloat
- Simple carbs spike insulin = tiredness (especially with insulin resistance)
Why it's actually good:
- Better workouts, pump, and recovery
- Carbs + fiber keep you full = easier to stay lean
The truth: They're only bad when you eat UPF carbs. Pick better carbs.