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Let’s end the macronutrient war and talk about nutrition.
If you are someone who is told “carbs or fats make you fat” Read this ….
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Every few years, we pick a new villain.
First, it was fat.
Then carbs.
Now seed oils.
Tomorrow? Probably bananas(some have already demonized them.. LOL)
But here’s the truth most people don’t want to hear:
Carbs don’t make you fat.
Fats don’t make you fat.
A calorie surplus does.
And if that sentence makes you uncomfortable, good. Let’s unpack it.
The 1990s: When Fat Was the Enemy
In the 80s and 90s, dietary fat was blamed for obesity.
Why?
Because fat has 9 calories per gram, while carbs and protein have 4 calories per gram.
So the logic was simple:
Fat has more calories → Fat makes you fat.
Food companies removed fat…
…and replaced it with sugar BECAUSE SUGAR IS ADDICTIVE.
Result?
Obesity kept rising.
Fat wasn’t the issue. Overconsumption was.
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The 2000s: Carbs Became the Villain
The era of the early 2000s marked a significant shift in dietary trends where carbohydrates were demonized as the primary cause of obesity and disease, largely driven by the explosion of low-carb, high-fat diets like Atkins and later keto.
Then came the low-carb revolution.
Bread became “toxic.”
Rice became “illegal.”
Bananas became controversial.
Yes, when you reduce carbs:
You lose water weight (glycogen depletion)
Appetite may drop
You might eat fewer calories
But that doesn’t mean carbs magically create fat.
Your body stores fat when:
Energy intake > Energy expenditure.
That surplus can come from:
Carbs
Fats
Or even protein
Your body doesn’t care about diet trends.
It cares about energy balance.
So What Actually Causes Fat Gain?
Fat gain happens when you consistently eat more energy than your body burns.
That’s it.
Not:
White rice
Ghee
Rotis
Peanut butter
Olive oil
It’s the total intake.
And here’s where it gets nuanced
Why Carbs Feel Like They Make You Fat
1.They store with water (1g glycogen binds ~3g water)
2.They’re easy to overeat (hyper-palatable)
3.Many carb foods are paired with fat (pizza, pastries, desserts)
It’s the combination of high fat + high carb + high reward that drives overeating.
Not carbs alone.
Why Fats Feel Like They Make You Fat
1.They’re calorie dense (9 kcal per gram)
2.Easy to overpour (oils, nut butters)
3.Minimal volume for high calories
One “healthy” tablespoon of peanut butter?
~100 calories.
Three mindless spoons?
300+ calories.
Again, it’s portion size + surplus.
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The Science: What Research Actually Shows
When calories are matched:
Low-carb diets = similar fat loss
Low-fat diets = similar fat loss
Mediterranean diets = similar fat loss
High-protein diets = slightly better adherence
The consistent predictor of fat loss?
Sustained calorie deficit + adequate protein + adherence.
Not carb elimination.
Not fat elimination.
Why Demonizing Macronutrients Is Dangerous
Because it creates:
Fear around food
Guilt after eating rice
Binge-restrict cycles
Social isolation
Nutrient deficiencies
And worst of all?
It distracts from the real issue:
Portion awareness, protein intake, fiber intake, movement, sleep.
You cannot biohack your way around overeating
The Real Flex
Being able to eat:
Rice without fear
Ghee without guilt
Fruit without panic
And still maintain a healthy body composition.
That’s metabolic maturity.
Stop asking:
“Are carbs bad?”
“Is fat bad?”
Start asking:
“Am I eating more than my body needs?”
Nutrition isn’t about cutting entire food groups.
It’s about understanding energy, behavior, and WHAT works for your lifestyle.
Carbs don’t make you fat.
Fats don’t make you fat.
Chronic overeating does.
And that’s fixable without fear.
If this helped you rethink food, forward it to someone who still thinks they need to eliminate carbs or fat in their diet .
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