10 Best Carb Sources For Fat Loss After 40

^{Written by Kris Einboden, GM and Professional Coach at The Six Pack Dad Tribe}

If you're over 40 and trying to lose fat, you may believe that you need to cut carbs. But when most busy professional dads make this common mistake, it almost always backfires. 

One of the biggest reasons guys cut carbs is because they associate carbs with the foods that caused them to gain weight: bread, pizza, pastries, chips, cakes, cookies, sugar, and other sweets.

But what makes these foods problematic isn’t carbs, but rather the combination of both carbs and fat. This duo is what makes foods extremely calorie-dense, delicious, and therefore easy to overconsume and gain weight on. In other words, carbs get blamed for what carbs + fat do. 

Reducing these foods undoubtedly helps people lose fat, but not all carbs need to be swept under the rug with them. In fact, the right carbohydrate sources can make fat loss easier while improving the overall quality of your diet. 

So what makes a good carbohydrate source for fat loss?

We generally look for three things:

1. High in fiber Fiber slows digestion and can help keep you fuller for longer while supporting more stable blood sugar, energy, and digestive health. 
2. Nutrient-dense Quality carb sources provide vitamins, minerals, and other nutrients your body needs that you can’t get elsewhere.
3. High In Satiety, Lower Calorie The holy grail for fat loss is eating foods that fill you up but with limited calories. Many healthy carb sources do this well. 

Here are 10 of our favorite carb sources to include when you're trying to lose fat after 40:

1. Potatoes

1 medium potato = ~130 cal | 30g carbs | 3g fiber

Potatoes are considered one of the most filling foods on the planet. They also provide plenty of potassium and vitamin C.

Best: Baked, boiled, roasted, or air-fried with a measured amount of oil.

Avoid: French fries, loaded potatoes, or drowning them in butter and cheese. Remember, carbs aren’t typically the problem alone. It’s usually the combo of carbs and fat. 

2. Steel Cut Oatmeal

½ cup dry = ~150 cal | 27g carbs | 4g fiber

Oatmeal is a great source of fiber, magnesium, and manganese. Pair it with protein to make a filling breakfast.

Try: Oats + protein powder + berries + Greek yogurt.

Avoid: Turning it into dessert with lots of peanut butter, honey, chocolate, etc.

3. Berries

1 cup strawberries = ~50 cal | 12g carbs | 3g fiber 1 cup raspberries = ~65 cal | 15g carbs | 8g fiber

Berries are high in volume, fiber, vitamin C, and antioxidants yet come with few calories. One of nature's true “treats.”

Best: Fresh or frozen.

Avoid: Dried fruit and fruit juice, which are much more concentrated in sugar and have less fiber.

4. Beans

½ cup black beans: ~115 cal | 20g carbs | 7–8g fiber | ~8g protein

Beans are a highly underrated food for fat loss. They are a combo of healthy carbs + fiber + protein. Few foods have this trio. 

Best: Added to tacos, chili, salads, or burrito bowls.

5. Whole Wheat Pasta or Chickpea Pasta

2 oz dry whole wheat pasta: ~200 cal | 40g carbs | 6g fiber | 8g protein

2 oz dry chickpea pasta: ~190 cal | 34g carbs | 8g fiber | 11g protein

Whole wheat pasta provides more fiber and nutrients than traditional refined pasta, while chickpea pasta takes it a step further with more fiber and protein.

Best: Pair with lean protein, vegetables, and a moderate amount of sauce + cheese to make a healthy pasta dish.

Avoid: Cream-based sauces, excessive cheese, and large portions.

6. Whole-Grain Bread

1 slice: ~80–120 cal | 14–22g carbs | 2–4g fiber

Whole grain bread is more filling than white bread due to fiber content. 

Best: Paired with lean protein like chicken, tuna, turkey, etc. and either low-cal or low-fat cheese. 

Avoid: Slathering in butter.

7. Whole Fruit

1 medium apple: ~95 cal | 25g carbs | 4g fiber

Whole fruit provides carbs, fiber, water, vitamins, and minerals.

Avoid: Drinking your fruit as juice. It's much easier to consume hundreds of calories without feeling full.

8. Sweet Potatoes

1 medium: ~115 cal | 27g carbs | 4g fiber

Sweet potatoes are a great source of vitamin A, potassium, and fiber, and are filling much like regular potatoes.

Best: Baked, roasted, or air-fried.

Avoid: Adding butter, brown sugar, maple syrup, and marshmallows.

9. Quinoa

1 cup cooked: ~220 cal | 39g carbs | 5g fiber | 8g protein

Quinoa provides more protein and fiber than many traditional grains, along with magnesium, phosphorus, and manganese. Makes for a great rice substitute. 

Best: In bowls with chicken, vegetables, and beans.

10. High-Fiber Cereal

Typical serving: ~100–200 cal | 20–35g carbs | 5–10g fiber

Can be a convenient and tasty way to get fiber in.

Best: If higher in fiber, low in added sugar, and paired with a protein source. One of my favorite ways to add protein to cereal is to mix in protein powder with the milk. You could also do a protein yogurt on the side.

Avoid: Sugary, low-fiber cereals. 

Ready to Lose Fat Without Giving Up Carbs?

At The Six Pack Dad Tribe, we don’t ask our clients to cut out carbs. Instead, we teach you how to include them in healthier ways so you don’t have to do another restrictive diet that leaves you hungry, low on energy, and back where you started a few months later.

If you're ready to finally lose the weight and keep it off, book a quick call with our team to see if we're a good fit: thesixpackdadtribe.com/call 

P.S: We just rolled out a new, low-risk payment model for you to experience these kinds of results on a pay for results basis: You pay weekly as you see results and can cancel/downgrade anytime. We know starting a fitness program seems risky. That’s why were making our program as risk-free as possible for you. If you don’t get results, it’s easy to walk away at any time. 

But we’re confident you’ll see results. About 96% of our clients lose 20 pounds and melt  three inches off their waist within 12 weeks. It’s not a matter of if you will see results, it's a matter of when. Join today and try us out for a week. You’ll see and more importantly feel the difference in your life whether it’s having more energy to devote to work, being more present for your kids and family, or just not being annoyed when someone takes your picture.