"No Carb diets are the way to lose weight"
This has to be one of my biggest bug bears when it comes to teaching people about training and nutrition. Cutting any food group to try and lose weight is going to be deprimental to your progress! Yes when you cut out carbs from your diet you are going to see a rapid loss of weight but that is more due to the fact you probabaly aren't eating enough so you are in a big deficit. But when you bring those carbs back into your diet the weight will come back on and normally more fat than before. Then the vicious cycle begins. I've been there and still sometimes struggle with eating the amount I need to but they are an energy source and our bodies need them. It's just about being smart with them :)
Half the time as well people seem to forget that carbohydrate is a macronutrient and can be found in the majority of our foods especially the western diet. They are not just grains, you know those low fat yogurts, cereal bars, the fruit you've been eating ? All carbs ;) Its pretty impossible to be on a no carb diet.
There are complex carbs which are foods in their most natural form containing vitamins, minerals and antioxidants such as:
Wholegrains, Oats, Potatoes, Vegetables, Pulses
And then simple carbs which most of the time have been processed or higher in sugars such as
White bread/pasta/rice, Fruit, Honey/Sweetners, Sweets, chocolate etc
Any thing that is lowfat will be a simple carb source as they get pumped full of sugars and sweetners to make them taste nice.
Complex carbs should form the majority of your carb choices due to nutritional value however simple have their place. Whether you are tracking your macros or eating intuvitely just be mindful of what you eat - if you want some chocolate have it but acknowledge you have and maybe lower the carbs on your next meal.
Carbohydrates are a form of energy for our body and we need them to survive. Now depending on your body type, lifestyle, fitness regime etc will determine how your body reacts to them and what your intake should be. With any kind of diet (I mean this in terms of what you eat not a restriction plan) its normally a case of trail and error to see what works well for your body. So listen to it! Make a food diary, note down how you feel after each day energy levels etc and make tweaks as you go.
Usually when it comes to fat loss you want to be lowering your carb intake slowly, keeping your protein standard and fats to balance it out. I would opt to start with 40% of your diet being protein, 30% carbs and 30% fats then see where you go from there. Start your days with protein and fats if possible and have carbs around your workouts pre and post for energy and replenishment. If you are more experienced in nutrition or working to a more specfic goal you could try carb cycling butmake sure you do your research/ ask for help before hand)
At the end of the day fat loss occurs when you expend more calories than you take in which should happen due to a good exercise regime, eating a well balanced diet, drinking plenty of water and getting enough sleep.