Lindsay ZahnerHealth and Wellness Coaching

The right way to eat carbs to avoid puffiness and bloating #waterretention

17 May 2026 · 1 min

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0:45

In this short video, the speaker explains that feeling puffy, bloated, or sleepy after meals is often a result of eating carbohydrates incorrectly. The recommended strategy is to consume carbs early in the day—about 30 g of protein paired with roughly 50 g of carbs at breakfast—then align the next carb‑rich meal with a workout, eating carbs before or immediately after exercise so they are used by muscles for glycogen replenishment. This timing helps prevent water retention and excess waistline expansion. The speaker also stresses that not all carbs are equal: whole‑food, complex carbs (which usually contain protein and fiber) are far superior to refined carbs that are typically paired with fat, such as chips. By choosing carbs wisely and timing them strategically, one can avoid the “muffin top” and the uncomfortable bloated feeling.

Chapters

If you feel puffy, bloated, and you feel like you need to take a nap after you eat, you're probably eating carbs wrong. Typically, carbs work best when you eat them first thing in the morning. So aim for 30 grams of protein and roughly 50 grams of carbs at breakfast. Then plan your next meal around your workout. So carbs before or right after a workout are best. And because you're using your muscles, those carbs that you eat will go right back into them, replenishing the glycogen and keeping you from retaining water and having to unbutton your pants on the drive home. And not all carbs are created equal. Obviously, a piece of fruit is going to be a better choice of carbs than a potato chip. Complex carbs typically have protein and fiber packaged with them. Refined carbs are typically paired with fat. I'll let you guess which one's better for you. Choose your carbs wisely and strategically, and you'll avoid that muffin top every time.