Archive · 11 Sep 2026
Fitness Coach Ranks Carbs For Fat Loss, Potatoes Top List
Carbohydrates are foods such as potatoes, rice, oats, bread, and fruit.
Some people think all carbs are bad for losing weight, but the article says that is not true.
Fitness coach Darsh Surana ranked different carbs according to how helpful they may be during fat loss.
Plain potatoes came first because they can make people feel full while providing relatively few calories.
Rice, oats, and fruit were also rated highly.
Roti and whole-wheat pasta can fit into a diet, but portions matter.
Bread, granola, and fruit juice were ranked lower because they may be easier to eat or drink in large amounts.
The main idea is that people can lose fat while eating carbs if they consume fewer calories than they burn.
Fitness coach Darsh Surana ranked carbohydrates from S tier to E tier for fat loss.
Potatoes topped the list because plain, boiled, or baked versions provide high food volume for relatively few calories.
Rice, oats, and fruits were placed in the A tier, while roti and whole-wheat pasta received B-tier rankings.
Bread was ranked C tier, granola D tier, and fruit juice E tier because they may be easier to overconsume.
Surana said fat loss depends on maintaining a calorie deficit, not eliminating carbohydrates entirely.
- Who
- Fitness coach Darsh Surana, who trains working professionals, shared the ranking.
- What
- Surana ranked common carbohydrate foods according to their usefulness for fat loss.
- When
- The ranking was shared in an Instagram video; the articles do not provide a date.
- Where
- On Instagram.
- Why
- To explain which carbohydrate choices may support fullness and calorie control during fat loss.
Carbohydrate-Restriction View
Calorie-Deficit View
Role of carbohydrates in fat storage
Carbohydrate-Restriction View
Carbs are often labelled the enemy because they may spike insulin and force the body to store fat.
Calorie-Deficit View
The article says not all carbohydrates are alike and that high-carb and low-carb diets can produce similar weight loss when total calorie intake is the same.
Whether carbs must be eliminated
Carbohydrate-Restriction View
A strict low-carb approach treats cutting carbohydrates as a route to weight loss.
Calorie-Deficit View
Darsh Surana says people can eat carbohydrates and still lose fat as long as they maintain a calorie deficit.
Best food choices
Carbohydrate-Restriction View
Carb-focused diet culture may make people avoid foods such as potatoes.
Calorie-Deficit View
Surana ranks potatoes first because plain versions provide substantial food volume for relatively few calories, while warning that fries and oversized portions change the calculation.
- Top-ranked carb
- Plain, boiled, or baked potatoes were placed in the S tier.
- A-tier foods
- Rice, oats, and fruits were ranked in the A tier.
- B-tier foods
- Roti and whole-wheat pasta were ranked in the B tier.
- Lowest-ranked food
- Fruit juice was placed in the E tier.
- Calorie principle
- The article says sustained fat loss requires burning more calories than are consumed.
- High-fibre foods
- Whole grains, legumes, fruits, and vegetables are described as complex carbohydrates that can promote fullness.
- Diet warning
- The article says eliminating entire food groups is not required for weight loss and may contribute to nutrient deficiencies or digestive issues.