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Upping Carb Intake

Answered on August 19, 2014
Created April 04, 2013 at 2:20 PM

Hi everyone,

I started eating Paleo back in October and have lost over 30 pounds being VLC (<40 g a day) since then. Lately, I have been feeling kind of run down especially when working out and am at my goal weight. I want to start to slowly add some carbs back (no more than 150g) which to my understanding is a maintenance amount. As of now I get most of my carbs from green vegetables and salad. I do want to add some sweet potatoes, the occassional rice and some nuts and dairy back into my diet.

Has anyone done this successfully without gaining weight? What should I do in terms of slowing reintroducing foods and in what order? How many pounds of water weight should I expect and will that go away?

Thank you for any feedback :)

74786bbe8254844304a33943290c4d6d

(1663)

on April 04, 2013
at 04:37 PM

I have nothing to add. This was a great answer! =)

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2 Answers

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Ebb10603524dd22621c1155dd7ddf106

(19150)

on April 04, 2013
at 02:41 PM

Emily,

If you're working out, VLC, and feeling a little to a lot run down, then you are a pretty good example of someone that could use more starchy or sugary vegetables - roots and tubers. Personally, I eat what most here would probably consider "a lot" at this point - 100g to 250g per day, and approximately once a week upwards of 350g. I'm also very active.

Rice is fine to add, but it's not very exciting. How about sweet potatoes, cassava, taro, true yams, and winter squashes? Squashes are a good mix of starch and simpler sugars. Other roots like carrots and beets are basically sugar, but mixed in with vitamins, minerals, and fiber -- so don't let that put you off -- they are healthy and delicious, and especially so for the active person.

You can definitely change up your diet to include starchy/sugary vegetables without gaining weight. In a closed system, where everything else was nailed down, you'd conceivably carry 1-2 extra lbs of water, which is bound to glycogen when it is stored. Don't really worry about this -- just reintroduce them a bit at a time, and get a feel for how much suits you.

Good luck!

74786bbe8254844304a33943290c4d6d

(1663)

on April 04, 2013
at 04:37 PM

I have nothing to add. This was a great answer! =)

0
F7190bb1f2aa25d08c7702e3ec287d36

on April 04, 2013
at 10:26 PM

Thanks for the helpful advice!

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