Do You Need to Go Low-Carb to Lose Weight? Here’s the Truth

At Body by Reuben in Royersford, one of the most common questions we hear from clients is:

“Do I need to go low-carb to lose weight?”

The short answer? No—but let’s dive into why low-carb diets can work, and why they’re not a one-size-fits-all solution for sustainable fat loss.

Weight Loss Starts With a Calorie Deficit

Before we even get into carbs, let’s clear something up:The #1 rule for fat loss is being in a calorie deficit—eating fewer calories than your body burns.

But the real secret? Your ability to stick to that calorie deficit over time is what drives lasting results. That’s where your choice of macronutrients (protein, carbs, fats) and micronutrients (vitamins and minerals) plays a huge role.

Why Do Low-Carb Diets Get So Much Hype?

Low-carb diets are everywhere, and for good reason—they often lead to quick results on the scale. But here’s the catch: that weight loss isn’t all fat.

Carbs are stored in the body with water. For every gram of carbohydrate, your body stores about 3 grams of water. When you cut carbs, your body sheds that water—leading to fast but temporary weight loss.

⚠️ That’s water weight, not fat loss.

Fat Loss vs. Weight Loss: Know the Difference

When clients come to us at Body by Reuben asking for weight loss, what they really want is fat loss.

Fat loss is:

• Slower

• More consistent

• More meaningful long-term

It’s not about seeing the scale drop overnight—it’s about reshaping your body, improving your health, and keeping the weight off for good.

Can You Cut Calories Without Cutting Carbs?

Absolutely. A calorie deficit can be achieved by cutting:

• Carbs

• Fats

• Protein

• Or even entire food groups (which usually eliminates a macronutrient)

But the type of calories you cut matters. Not all macros are created equal when it comes to performance, energy, and health.

Why We Recommend a Balanced Approach at Body by Reuben

Instead of slashing just one macro, most of our Royersford clients see the best results when they cut calories evenly from both carbs and fats.

Here’s why:

🔻 Going Too Low in Fat?

• Fat is crucial for hormone production, especially sex hormones like testosterone and estrogen.

• It supports mood stability, skin health, and overall energy levels.

  
  

🔻 Going Too Low in Carbs?

• Carbs are your body’s primary fuel source—especially for workouts and brain function.

• Cutting too many carbs can lead to fatigue, mental fog, and slower gym performance.

  
  

Tailor Your Macro Split to Your Goal

At Body by Reuben, we help you align your nutrition strategy with your personal goals.

• 💪 Want to boost gym performance? Cut less from carbs, more from fats.

• 🧍‍♂️ Focused on general fat loss? Balance the cut between carbs and fats for sustainable results.

  
  

Final Thought: Low-Carb Isn’t the Magic Bullet

Low-carb diets can work—especially for people who prefer that eating style or have medical reasons (like insulin resistance). But for most of our clients in Royersford, the best diet is one they can stick to—without sacrificing strength, energy, or hormonal health.

So don’t chase fast scale changes.Choose a plan that supports your body, your lifestyle, and your long-term goals.

Want help dialing in your macros or building a fat-loss plan that fits your life?

👉 Book a consultation with Body by Reuben in Royersford today.