Adding back carbs

Answered on August 10, 2013
Created May 08, 2013 at 1:52 PM

Hi everyone! I am so glad I found this group. I am looking for some advice on reintroducing some carbs to my diet. I've lost about 35 pounds in the last few months from being VLC (yes, I guess I have been kind of scared to add more carbs). I am at my goal weight and am very happy. However, I will be getting a shore house down the shore for the summer and know it is unrealistic to stay at how many carbs I have been at for months (<40). I would like to reintroduce carbs and hopefully get up to 100 a day if my body lets me and keep water weight regained at a minimum. I was planning on readding them this week and realize you must do so over the course of several weeks. Does anyone have success in this department? I would greatly appreciate any feedback as to how I can add new carbs. I have mostly been consuming green veggies and some berries and cut all dairy and nuts to lose the last few pounds. How many grams should I add a day? Thank you so much :)

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4 Answers



on August 10, 2013
at 02:52 PM

I've upped my carbs with cabbage, tomatoes, cauliflower, carrots, zuchinni, and squash. I haven't tried sweet potato as I'm afraid it might be a trigger food for me. I've had great luck with the ones I've listed and I'm definitely higher "healthy" carb than I was when doing VLC atkins type of diet.



on July 27, 2013
at 01:49 AM

I was LC for about 6 months, and trying to loose that last bit of fat to see my abs. I found that I feared carbs like people feared fat. I was afraid to eat them even post workout. (Idiot I know) But eventually I introduced carbs after post workout (small sweet potato) and then I made it into the fruit department post workout. Its not only given me heavier lifts at the gym but more motivation and energy.

I eat sweet potato or small serving of low GI fruit with most meals. I started with only a small serving post W/O, then a small serving with one meal/day. Now Im not afraid of carbs, and feeling better and noticing better results with body composition!



on June 28, 2013
at 01:20 PM

What I did when reintroducing carbs was to use the Atkins-style approach. However, I did it with paleo foods instead of processed low-carb crap like hot dogs. I started below twenty grams of carbs per day. Each week, I upped my daily carb count by 5 grams of carbs. I am still in the process of doing this. I am up to 35 carbs per day. I have lost 16 pounds in four weeks by doing this. By upping the carbs by 5 grams per week, I can get a better idea of how many carbs I can handle without gaining weight. By narrowing it down to a numerical science, I won't be constantly guessing how many carbs I can eat without gaining weight. It also keeps me from bingeing. When I have a set number of carbs, it is much easier for my brain to not get carried away with cravings. It's much easier to say, okay I hit my limit for the day, I'm done, when I have a specific number or carbs for the day.

I also want to note that I am not exercising rigorously during this nutritional experiment. I do brief, non-HIIT dumbell workouts and kettlebell workouts 3x per week. On other days, I do a gentle bike ride, a jog (not sprints), or a walk for 30min daily. Once I get a baseline for how many carbs I can tolerate, I can then play around with upping them to meet my nutritional needs for HIIT or rigorous workouts if necessary.



on May 10, 2013
at 01:18 PM

You could gradually at extra veggies, or slowly introduce small amounts of fruit. Or maybe indulge in a sweet potato.

OR, you can follow the guidelines of performing a carb-refeed. You can search the forums of how to perform one, but basically, you keep your fats low, protein moderate, and carbs high, using paleo-friendly choices, all for one day.

Supposedly, if you're fat-adapted, you'll still be burning through fat that day and string up the glucose.

When I did a refeed after being VLC last summer, I had sweet potatoes for breakfast, and sushi for dinner. Just google which fish are low-fat.

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