High Carb Low Fat Diet For Weight Loss (Learn Why and How to Lose Weight FAST)

My name is Will Eberhard and I eat a high carbohydrate based diet (80% or higher everyday).

I have been eating this way for 30 plus years.

I’ve been interested in diet and nutrition for close to 15 years.

I was raised a vegetarian from birth, so I can safely say I have eaten a TON of carbs in my life.

Eating a carb based diet since birth is actual real-world evidence and proof that it won’t make you fat or unhealthy.


I have been questioned and warned since elementary school (20 + years ago) about my diet.

I was often asked and told…

Where do you get your protein from?
Carbs will make you fat!
What do you eat for dinner?
Carbs will cause diabetes!

The list could go on and on.

I noticed several things growing up as a kid.

  • I had more energy and I never got sick.
  • Getting sick was common for everyone else.

I did not miss a single day of school for any health reasons from Kindergarten through my senior year of High School.

(How many of you can say that?)

I also noticed as I got older I was leaner compared to most.

I was an athletic kid who played several sports. But not all my teammates shared the same lean frame.

People are all built differently, so you can’t always just compare apple to apples. But I generally carried less fat, regardless of similarities or differences in builds.

How could this be?

  1. I ate predominantly carbs at every meal (everyone is told carbs make you fat)
  2. I never ate the typical “protein” sources
  3. Fruit was ate in abundance (isn’t fructose bad for you?)

A typical dinner for me growing up was rice and veggies.


I ate a similar breakfast of oatmeal and fruit.

My family didn’t eat meat, so we never had a traditional “protein” at our meals.

We occasionally ate eggs, maybe some cheese. But it was usually if we went out and had pizza, or breakfast as a family on the weekend.

90% of the time I ate a high carb based diet.

None of this was intentional besides my parents deciding to become vegetarians.

Naturally they shifted to a more plant based habit of eating, which “tend” to be low in fat, and protein.

It wasn’t until my late teenage years (hello internet) that I started researching diet and nutrition. I had always been asked about my diet and naturally just became curious myself.

In college I started to notice a few things about my body that I had never experienced. It could of been age, but I figured I was too young for that.

The research began!

When I went away to college I still ate a vegetarian diet. I tried to eat as I did when I was living at home with my parents.

Naturally college brought about some change with the late night partying, enjoying a beer or two, surely some poor eating habits developed.

I still ate what was considered a vegetarian diet. But eating out at restaurants with friends, and the late night burritos, I learned one important thing.

My fat intake had skyrocketed and my midsection noticed. 

I don’t have the exact number on my fat intake growing up but I’d guess it was around 5-15% every day.

In college my fat intake jumped easily to 25-40% every day. I still ate a lot of carbs but I added a lot of fat to my diet by eating out.

I quickly learned you don’t realize how much fat is used in cooking at restaurants.

Carbs + Fat = FAT ASS (probably not for the reason you think)

I never gained a lot of weight but for the first time in my life I had noticed a difference in my abs. They went from a visible and well defined 6-pack to a soft 4-pack.

Through research and looking at my diet growing up I realized I needed to cut down on my fat intake. 

I quickly regained my nice midsection within a couple of months all while still having a social life and enjoying a few beers 🙂

The fat you eat is the fat you wear

I know eating a high carb low fat diet is the easiest way to lose fat and keep it off. It’s also the most forgiving way to eat if you have a screw up.

Let me explain…

Being a human guarantees we are going to have screw ups, or maybe we want to enjoy a night out with family and friends and not have to care or worry about what we eat.

With a high carb low fat diet you can lose weight effortlessly and enjoy your cake occasionally as well.

A High Carb Low Fat Diet allows you to enjoy life with family and friends.

This is a lot harder to do on a low carb or Keto diet.

I want to teach you how to eat a High Carb Low Fat Diet.

Eating this way for my entire life and the research I’ve done gives me the confidence to help you lose weight and keep it off.

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This way of eating is easy to follow and allows for maximum flexibility which is a HUGE key to people succeeding.

  • Learn why the fat you eat is the fat you wear on your waste
  • Learn why Carbohydrates are the key to a FAST metabolism
  • Discover why NOT ALL surplus of calories (carbs, protein, fat) lead to weight gain

I hope you join my FREE course and let me help you learn the easiest way to lose weight and keep it off.

I have eaten and lived this way my entire life.

Eating a high carb low fat diet is not a fad or trick like most of the diet bullshit you see online, in magazines and on TV.

In fact it is the exact way most of the blue zones eat in the world.

Blue Zones? In short, the areas of the world’s longest-lived people (100 years and older).

Blue Zones have been eating a High Carb Low Fat diet for centuries.
  • Traditional Okinawans: 6% calories as fat
  • Traditional Thai: 9% calories as fat
  • Traditional Pima: 8-12% calories as fat

I don’t know about you but living a long healthy life is at the top of my list of life goals.

Again, I hope to see you on the other side in my free email course.

If you don’t sign up I’ll be sad 🙁 haha.

(But I still want to help you out and provide some knowledge for you)

Here are 5 observations from a lifetime of eating a High Carb Low Fat Diet and heavily researching this style of eating over the past 10 + years.

5 Insights About a High Carb Low Fat Diet that will Help You Lose Weight, Keep it off, all While Enjoying Life.

Most of the diets people are told to follow can and do work but only for the short term.

This drives me NUTS! (What is the point of a diet if it’s not sustainable)

I have a lifetime of experience eating this way and 10 + years of researching it.

No guessing or theory here 🙂

1) Diet Flexibility

If there was one thing I’ve learned from helping people with diet and weight control it is the diet must be sustainable.

There is no point in using a diet if you can’t maintain it or see yourself eating that way for years to come.

You want to eat in a manner that just becomes a lifestyle.

That is where diet flexibility comes in.

I don’t want to delve too much into human psychology but we as humans will want to eat and enjoy foods we consider unhealthy or bad.

It’s natural, it’s going to happen (especially in this day and age) and you shouldn’t feel bad or guilty if you do.

The beauty of a high carb low fat diet is that it allows you to enjoy an occasional meal out with your friends/family, celebration, date, or whatever without compromising your progress.


Take for comparison a keto diet. There is an adherence period where you need to get your body  fat adapted which means eating extremely low or near zero carbs.

This can take an individual anywhere from a few days up to two weeks.  

If you slip up and eat carbs, you set yourself back and it could take you up to a couple weeks to become fat adapted again.

Say goodbye to special occasions, or a night out with family and friends.

You become the socially awkward food person who can’t eat with their friends.

On a high carb low fat diet you are giving your body it’s preferred energy source (glucose).

Glucose is very hard to convert to body fat unless you overeat purely on carbohydrates by an extreme amount.

Eating that amount on any type of diet will result in weight gain due to the laws of thermodynamics (calories in calories out).

Your body does not have to go through any adaptation period when you eat carbs.

The body is always ready and prepared to utilize glucose (carbs).

If you go out and enjoy a dinner and eat whatever meal you want, and it’s doesn’t fit the typical high carb low fat style of eating, you will not set yourself back.

You may not lose fat for the day, or slow your progress, but it won’t set you back.

This diet flexibility allows you to enjoy life and not restrict yourself.

This gives you a mental break and allows for a sustainable diet which is the key to success.

I believe any diet can work but why not choose a diet that gives you some freedom and still allows you to lose weight or maintain your ideal body weight (depending on your goal)?

That is exactly what a high carb low fat diet does.

You picked a winner my friend.

 2) Carbs Make You Fat Myth

The body rarely stores carbs as fat.

For this to happen the body must use a complicated process called De Novo Lipogenesis.

Which is just a fancy term for converting carbs to fat.

So what does the body store as fat?


Fat is exactly that, fat. The body will store the fat you eat directly as fat.

Fat does not need to be converted so it is the body’s first priority to store. It is the easiest for the body to store and the body will follow the path of least resistance.

The fat you eat is the fat you wear

Your body prefers to use carbs as energy so it will use carbs for energy before anything else. And fat as last option, so the fat you eat will be last priority and stored as fat.

Eating a lot of saturated fat?

Saturated fat will get stored as body fat.

Eating a lot of butter?

Butter will get stored as body fat.

This isn’t exact but for simplicity sakes remember the fat you EAT will get stored as BODY FAT.

The carb myth debunked.

The body requires a series of complicated physiological events to convert carbs to fat.

Carbs raise insulin – just about all foods (carbs, proteins, fats) raise insulin.

Sugar makes you fat – sugar is what all carbs basically break down into and can’t be stored as fat unless the body converts them (which you learned is unlikely to happen)

I think the biggest reason people associate carbs with fat gain is because junk food is commonly referred to as carbs.

Commonly referred to as carbs: Cookies, Cake, Donuts, chips, french fries, etc.

These foods contain a carb source but what people are not understanding is all of these foods usually contain a large amount of added fat.

Cookies – flour (carb) mixed with eggs (fat), butter/oils (fats)

Donuts – flour (carb) mixed with butter/oils (fat) and fried in oil (fat)

You get the point.

These foods all have a large amount of added fat.

Remember the fat you eat your body will store as body fat.

Most of Asia eats a carb based diet consisting of rice.

Asia has a very low rate of overweight people.

Where does your body store carbs then?

The body uses carbs as fuel and if you have excess carbs the body will store them in your liver and muscles as glycogen.

The average person can store around 1500-2000 calories as glycogen in their muscles.

That is 375-500 grams of carbs.

The body will only attempt to convert carbs to fat when your muscles are 100% full of glycogen.

Your muscles rarely ever reach this point.

This requires an extreme amount of overeating.

If the fat you eat is what causes the fat on our body why don’t we simply reduce the fat we eat?

It’s almost too simple to believe but it’s how our bodies work.

Just remember…

It is the dietary fat you eat that gets stored as body fat, NOT the carbs.

Easy peasy.

Eat a high carb low fat diet and the rest takes care of itself.

3) Aim for 80/10/10 Principle for Easy Fat Loss

This is what I “aim” for every day.

I use the word aim because this is a guideline.

Absolutes, especially when dieting create too much stress and usually cause people to fail.

What is 80/10/10

80% Carbs – 10% protein – 10% fat

You want your total calories for the day to break down into 80% carbohydrates, 10% protein, 10% fat.

Now don’t go whip out your calculators, foot tracking apps, and start doing math.

I want to keep this as simple as possible for you.

Eat meals based around a plant based carbohydrate (Rice, beans, potatoes) and add some vegetables and your numbers will fall in place.

Keep this as simple as possible.

Here is what I eat in a typical day.

Breakfast – Oatmeal with honey on it. Couple pieces of fruit.

Lunch – Beans and rice with some steamed veggies.

Dinner – Pasta with a no fat Marinara (red sauce) and peas.

I don’t worry about the numbers but I can assure you they will fall around 80/10/10.

I eat until I am satisfied.

But Will, I want to lose weight!?

I hear you my friend.

If you are trying to lose weight here is what I would do.

For the first 10-14 days just try to eat as close as you can to 80/10/10.

Eat as much as you want at each meal, but make sure you try to keep your fat at 10%.

Remember the fat you eat is the fat you wear.

If you eat more than 10% protein that is ok.

KEEP your fat as close to 10% as you can. 

The easiest way to keep your fat to 10% is to not use fat when cooking.

Avoid using butter and oils when you cook. 

Aim for 80/10/10 but don’t stress over it.

After the 10-14 days see how your body feels and looks.

I wouldn’t be surprised if you look better already.

If you want to accelerate the fat loss after the first 10-14 days.

Take your goal bodyweight and x by 13.


Goal bodyweight: 180 pounds.

180 x 13 = 2,340 calories per day broken down into 80/10/10 (aim for this 🙂 )

After 10-14 days reevaluate how you feel and look.

If all is good and progressing I would keep it going.

Once you reach your goal weight eat each meal till satisfaction.

If your progress stalls I would eat one meal of whatever you want once a week. Friday at happy hour sounds like a good time for this.

This should help get your body back on track.

The closer you can stay to 80/10/10 the easier the fat loss will happen. 

4) Protein Myth

Every diet is based around protein these days.

Protein this protein that.

Protein is important but I think there has been too much importance placed upon it.

Especially in developed countries and most of all America.

The average amount of protein a person eats is going up every year.

If protein is so special and people on average are consuming more of it then why has obesity consistently increased year over year?

The typical diet or healthy guru tells you to eat at least 1 gram of protein per pound of bodyweight.

With that theory a 200 lb. male would eat a minimum of 200 grams of protein every day.

Thinking this way about protein just adds extra calories to your diet.

Protein guilt is a real thing.

Don’t let protein guilt sabotage you!

The protein industry as a whole including supplemental protein (which is complete SHIT) are a big business.

The more protein you consume the more money they make.

I am not saying to not eat protein.

Eat plant based whole foods and don’t worry about protein because it’ll take of it’s self. 

Adopt this attitude towards protein and your diet for 2-3 months and see the results for themselves.

I know it’ll be asked so if you want to track your protein aim for 60-100 grams a day.

You can get this quite easily from eating a good mix of different whole food carbohydrate sources.

  • 2,000 calories of potatoes have around 55g protein.
  • 2,000 calories of black beans have about 130g protein.
  • 2,000 calories of rice have 42g of protein.
  • 2,000 calories of green peas have about 130g protein.

The goal isn’t to only eat potatoes, black beans, or peas.

This shows you how easy it is to get 60-100 grams of protein per day.

This will be a huge mental shift for most people.

Jump in and give it a try.

Our brains have been tattooed to think protein is the magical key to any diet.

Carbohydrates are the KEY to this diet. 

High Carbs Low Fat and let the protein fall where it may.

It’s so simple it seems like cheating. 

5) Insulin Makes You Fat Myth

A big selling point for low carb and keto diets is this:

  • Eating carbs causes the body the release insulin
  • Insulin stops the body from burning fat
  • Avoid eating carbs and your body will burn fat

There is some truth to this but it’s not all correct.

Yes, insulin stops the body from burning fat.

What is the problem?

Carbs aren’t the only food that raise insulin levels.

  • Eggs cause an insulin response
  • Cheese cause an insulin response
  • Beef cause an insulin response

Have a look at the insulin index if you don’t believe me.

Carbs may have a higher insulin response than most proteins.


Any meal containing protein will spike insulin. 

All meals that contain protein spike insulin.

Time to debunk the myth.

A low carber or keto dieter usually have protein at every meal.

Protein will cause an insulin spike.

So protein stops your fat burning process as well.

Plus protein usually contains or is accompanied by a lot of fat.

Remember fat gets stored by the body first. 

Here is the interesting part.

Low carb meals with high fat do tend to have less of an insulin response than high carb low fat meals, but insulin levels stay elevated for longer periods of time.

Fat slows down the time it takes your body to digest food and keeps insulin elevated for a longer period of time. 

Fat slows the digestion of food and means that insulin is steadily released over a longer period of time than a fat-free meal.

Almost all insulin spikes will halt fat loss.

But keeping insulin elevated for a longer period of time means fat loss is stopped for a longer period of time.

A high carb low fat meal may create a larger insulin spike but it clears out at a faster rate. 

A high carb low fat meal will get your body back to a fat burning mode faster than a high fat meal.

Insulin does stop fat loss but the duration of the insulin spike is more important for fat loss than the size of the insulin spike itself.

Therefore a high carb low fat diet will keep your body in fat burning mode longer than a low carb high fat diet. 

You may know someone who has lost a lot of weight on a low carb diet.

You can lose weight on any diet if their calories in is lower than their calories out.

I find it funny that so many low carb dieters point out that insulin is the reason to avoid carbs.

If insulin was the determining factor then Asia would be the most obese place on earth due to their high rice based diet.

Insulin isn’t the problem, you just don’t want elevated insulin levels all day.

The reality is that high carb low fat diets create a more favorable insulin response for fat loss.


  • Excess fats get stored as body fat.
  • Excess carbs get stored as glycogen in the muscles.

The body will use a combo of these two energy reserves.

There is no way you can 100% control which reserve your body will use.

  • Lower intensity activities (walking) is thought to use more body fat reserves
  • Higher intensity activities (lifting weights) is thought to use more glycogen reserves

It is dietary fat that gets stored as body fat. NOT CARBS!

Seems weird to me to have a diet that is based on eating more of the thing that caused the problem in the first place.

So keep your fat intake to 10% or less and don’t worry about insulin spikes.

A high carb low fat diet keeps fat storage to a minimum while creating a favorable environment for fat loss. 


Join my High Carb Low Fat Diet crash course.

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Bonus Tip

Chew your food longer and slower. This could quite possibly be the most important diet tip you have ever received.

Slow down and chew your food. Digestion, assimilation, satiety, and much more all start in the mouth.

No need for the science and reasoning behind this.

Just try it.



I often get asked about avocado’s and nuts.

I believe these are healthy foods but if your goal is fat loss then keep them to a minimum and fat to 10% or less.

I actually cover avocado’s and nuts in more detail in my FREE email course so sign up.