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Carb-Combining: A New Tool For Fat Burn and Weight Loss

Carbs: Are they good? Are they bad? It can all be very confusing. But one man is stepping in the middle of that gap, saying there can be a healthy balance that can yield optimum weight loss and fat burn.

That man is Robert Ferguson, MS, who is a weight-loss coach, CEO of Diet Free Life, motivational speaker and author. Recently, Ferguson has been speaking out about carb confusion- specifically concerning how too many can be a bad thing, and too few can be even worse.

In an article recently featured in First for Women Magazine, Ferguson discussed new science that’s showing our blood sugar has a sweet spot that results in optimal fat burning and peak metabolism. And he says this research is going to help women melt pounds away without feeling deprived.

The secret? Finding the right balance of fast carbs and slow carbs.

Ferguson clarifies fast carbs are those which make our blood sugar spike, like cookies, bagels and white bread. Too many of these, he says, can cause serious gain.

On the other hand, slow carbs – such as beans, veggies and whole grains, which are high in fiber – slow the conversion of carbs into glucose to provide a steadier dose of energy which optimizes metabolism. “By stopping glucose from flooding the bloodstream,” he says, “fiber keeps the body out of fat-storing mode.”

According to a USDA diet analysis, plans that included high amounts of fiber showed more than three times the weight loss as plans that didn’t – which is all the more reason to eat foods that have a high fiber content.

In addition to slow carbs, protein is another key piece of Ferguson’s diet puzzle. This is because protein has been shown to slow glucose absorption during digestion, so we don’t experience that spike in energy. The author also points out that adding protein to our diets can curb cravings, preserve learn muscle, and double post-meal calorie burn.

But what Ferguson says we should never do is avoid carbs entirely, because it can cause our body to hang onto inner fat stores instead of burning them.

“When carb-form energy is in short supply, the body will cannibalize lean muscle for fuel long before it taps into fat,” he says. This is why crash diets that cut carbs entirely send our bodies into starvation mode, which can slow metabolism by up to 40 percent.

The key to Ferguson’s model of weight loss – which even allows for fast carbs when done correctly – is pairing fast carbs with slowing items such fiber and protein, and adding in regular snacks to produce a steady glucose profile which supplies healthy energy and maximizes metabolism, thus eliminating the insulin surges which have been proven to pack on fat. This model, he says, has been shown to stimulate nearly five times the weight loss and triple fat loss, according to recent studies.

Some examples of foods that pair healthy carbs with slowing items might be a turkey sandwich on wheat bread, peanut butter on carrots, or milk and whole grain cereal. As long as you’re not eating too many carbs, or the wrong kind of carbs, there’s really no reason you should avoid them entirely. This, my friends, is music to my ears and carb-loving heart.

Also Read:

The Big Difference Between Pre- and Post-Workout Snacks 

Cut Out Carb Confusion 

Introduction to the Specific Carb Diet


May 19th, 2012

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(Page 1 of 1, 8 total comments)


I've been on the Try Food Lovers diet for the past 1 year and it works for me. After reading this post, I guess it's almost similar as my diet. Try Food Lovers also works on keeping the blood sugar level steady by making a fat-loss plate. I love the concept!

posted May 30th, 2013 11:37 am

Susan Schafer

just want to know how to combine protein, slow and fast carbs to lose weight

posted May 27th, 2012 7:05 pm


Foodlovers is same idea. Freaking amazing results. I've lost so much weight. I love it!!

posted May 27th, 2012 5:03 am

l. koski

Never would I have imagined I could eat all day long, eating foods I loved, including pastas with wine, and still lose mega inches and weight. In 7 1/2 months, following Robert Ferguson??s methodology, I dropped 62 pounds and 49 inches. And was able to do this without exercising for 6 1/2 months due to an injury. His plan doesn??t tell you what to eat; but it does show you how to combine whatever proteins, carbs, fats and condiments you like in a way to maximize your metabolism. The energy is fantastic! I am so much healthier and happier. He is indeed, a dream come true!

posted May 25th, 2012 3:22 pm

Judy Quintin

Robert Ferguson has got it right and can teach people to eat the proper way and release fat or remain fat free. I have tried many other programs including WW and have never found anything so precise and researched. Amazing and so worth anything to get onto his system.

posted May 24th, 2012 5:56 pm


Diet Free Life is fabulous! I am part of this wonderful program and have gained so much from it while losing weight and increasing my overall health. I am diligently working towards my goal and am actually seeing results far greater now than I have ever seen in other programs before. With significant improvement to my metabolism, I can actually complete vigorous workouts and resistance training and still have energy to sustain me throughout the day. Robert not only helps us reset our metabolism but he helps us alter our mindset as well in order to achieve maximum results. This isn't a lose weight fast scheme or one that expects to drain your pocket book. This is a program that allows us as individuals to learn how to eat properly, increase our metabolism, and improve our overall health for the rest of our lives. He provides the tools and gives us the knowledge to get started and we carry on, eating the foods we love while losing weight. How hard is that? Not hard at all. I am thankful to Robert Ferguson and Diet Free Life for making a lasting impression on my life and saving me from years and years of yoyo dieting including the wallet draining Weight Watchers.

posted May 24th, 2012 4:43 pm

Patricia Raswant

I have been living Diet Free Life for almost two years. It's the best plan! For the first time in my life, I finally have active metabolism! No food is forbidden. I can eat what I want at the right time. I'm much happier and healthier than ever.

posted May 24th, 2012 3:49 am


WEIGHT WATCHERS AND ACTUALLY FOLLOW THE RULES. IF YOU CHEAT YOU WILL GAIN. Lost 30 pounds in one month and i'm getting skinnier by the minute still???.

posted May 19th, 2012 3:54 pm


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