Some of the most popular diets consist of eliminating an entire macronutrient, but we believe there’s a better way than extreme deprivation, and it starts with whole foods.

We invited Kareen Turner, RD to join us on the FASTer Way Podcast to talk about whole foods and living a plant-based lifestyle. 

What are macronutrients?

There are 3 macronutrients (or macros for short) that make up our food. They are carbohydrates, fat, and protein. Each one serves a different role in the body and each one is important for good health! (You can learn more about macros here).

Why do we need protein?

Protein fuels our systems and our muscles! It helps build hair, collagen, nails, and even our internal systems. Most people think of meat when they think of protein, but vegans can get plenty of protein every day, too!

Good plant-based sources of protein include:

  • Lentils

  • Tofu

  • Edamame

  • Chickpeas

  • Quinoa 

  • Legumes

  • Nuts 

Why are carbs important?

Carbs are the body’s preferred source of energy—we are built to run on carbs! But our bodies are adaptable (we want to survive!) so if you eat a high-protein or high-fat diet, your body will figure out how to use them for energy—but it’s not optimal. 


We need carbs for energy, but we need to eat the right kind. Carbs generally get a bad rap because we often think of junk food when we think of carbs (donuts, chips, fries, etc.). Instead, think of high-carb whole foods to meet your macronutrient goals. Some great choices include:

  • Quinoa

  • Oats

  • Buckwheat

  • Bananas

  • Sweet potatoes

  • Oranges

  • Blueberries

  • Beans

  • Millet 

  • Couscous 

The list could go on and on because carbs are plentiful in plant foods!

So what about low carb diets?

Low carb diets like keto are really popular because they do tend to get results—at least at first. One of the most significant problems, though, is that people on a ketogenic diet are under-consuming fruits and veggies, which means they’re low in micronutrients. 

“Any diet that has you restricting fruits and vegetables is one to avoid.”

-Kareen Turner, RD

Sure, you *could* take a supplement to try to make up for the missing nutrition in your diet, but it’s just not the same as getting your micronutrients from wholesome foods. 

We’ve said it before, a keto diet can benefit certain people at certain times, but it simply isn’t a great long-term strategy. There are certain medical reasons to look into keto for a while (like type 2 diabetes), and the good news is, the FASTer Way is a great tool to transition back to carbs.

The skinny on FAT

Before we go any further, let’s bust a favorite myth in the fitness industry. Friends, eating fat does NOT make you fat! In fact, if you look at the trend of rising obesity rates, everything shot through the roof when we went low fat in the 1980s. Our bodies NEED fat because fat is essential for cell growth, proper absorption of some nutrients, producing hormones, keeping us satiated, and more.

It’s time to stop being afraid of fat—so let’s learn which fats are best for us to consume! At the FASTer Way to Fat Loss, we encourage healthy fats with food choices like:

  • Avocado

  • Coconut oil

  • Nut butter

  • Olives 

The most successful “diet” isn’t low carb, low fat, or any other kind of extreme. It’s balanced macros with a focus on nutrient-dense whole foods. When you join a program like the FASTer Way to Fat Loss, we’ll teach you how to set your macros (because there is no one-size-fits-all answer) and we’ll make sure you build a solid foundation for a truly healthy lifestyle.

A note about macros

Macronutrient goals will need to be adjusted at some point. It’s really not a question of if, it’s a question of when and how. As you fuel your body properly, your metabolism will need MORE energy (not less!) in order to continue seeing progress

Think of it this way. We’re starting a fire in the first 6 weeks of the FASTer Way. If you want that fire to get bigger, you have to add more wood, not take it away. Our bodies are the same, we need more fuel to keep seeing results!

Thanks to Kareen for joining us and sharing so much incredible wisdom! We’re excited to hear more from her in upcoming episodes and can’t wait to see what great topics we’ll hear about next! You can connect with Kareen on Instagram @KareenVTurner

Learn more about carb cycling: