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Do I need to eat organic food to lose fat?
Answered by Nikkiey Stott and her guests · Updated
The short answer
No, you don't need to eat organic food to lose fat. On The WarriorBabe Show, a coach tells client Lisa she can eat organic if she wants, but doesn't have to. Nikkiey's own rule is to buy organic only for the dirty dozen and conventional for everything else.
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Nikkiey's dirty dozen rule for when organic is worth buying
Plays from 17:06 · Video: Cheap High-Protein Grocery List for Menopause Fat Loss
Lisa asks her coach if she needs to eat organic to lose fat
Plays from 24:52 · Ep. 374: Can You Eat More and Still Lose Weight After 40?
Why the best results come from consistent basics, not spending more
Plays from 3:34 · Video: Cheap High-Protein Grocery List for Menopause Fat Loss
The full answer
On Ep. 374, Lisa explains that one of her first worries when she joined WarriorBabe was the cost of food. She had just lost her job, lives somewhere with high grocery prices, and remembered a three-week cleanse that cost about $1,000 in groceries. So she asked her coach, Lindsay, whether she needed to eat organic. The answer was no: she could if she wanted to, but she didn't need to. Lisa says that was the moment she knew the plan would work for her. Her scale started moving once she began tracking her food, not once she changed where it came from.
Nikkiey gives a practical rule for organic food. She suggests organic for the dirty dozen, foods like strawberries, spinach and apples where you eat the skin and pesticide exposure is highest. Everything else conventional is completely fine. In her words, organic frozen broccoli versus conventional frozen broccoli is not a meaningful difference, so save the premium for where it actually matters. That rule is about pesticide exposure, not fat loss.
What matters more for your budget and your results, according to Nikkiey:
- Protein gets the biggest share of your grocery money: chicken, eggs, ground turkey, canned fish.
- Buy the simplest form of carbs, like a big bag of rolled oats instead of packaged oat cups.
- Frozen produce is a strategy, not a compromise.
- Skip foods with health claims like clean or metabolism boosting on the label. The price doubles and the nutrition rarely justifies it.
Nikkiey notes that the WarriorBabe clients who get the best results are not the ones spending the most. They're the ones who stay consistent with the basics. If fat loss hasn't worked for you before, the price tag on your food probably wasn't the problem.
From Nikkiey Stott and WarriorBabe's coaching. For education, not medical advice: talk to your doctor about your own health.
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Eating 1,200 calories is often too little, not too much. Dr. Stacy Sims explains it sits around an average resting metabolic rate, so your body treats it as a threat, conserves energy and breaks down lean mass. Long-term dieting also adapts your metabolism down. Before cutting further, check your tracking is accurate.
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Do carbs make you gain weight?
No. Nikkiey explains that carbs on their own don't make you gain fat. Eating more calories than your body burns does, whether those calories come from carbs, fat or protein. Carbs are stored as glycogen, which holds about three grams of water per gram, so the scale can rise temporarily without any fat gain.
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Do I have to cut carbs to lose weight?
No. On The WarriorBabe Show, Nikkiey's position is that you don't need to cut carbs to lose fat. She calls carbs fuel, not the enemy, and says very low carb mostly drops water weight at first. Over time, under-eating carbs can drain your energy, hurt your workouts and make building muscle nearly impossible.
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