How to reintroduce carbs after detox?

Share

How to reintroduce carbs after detox?

Congratulations, you’ve completed maintenance. You’ve smashed your goals and you’re ready to take on the world!

You’ve learned profound new lessons about healthy eating, weight loss, and your own body. You’ve got your protein, veggie, fruit, and healthy fat portions down-pat, and you even manage to have a cracker snack each day for some crunch. You’re awesome!

 

But… then Wednesday dinner rolls around, and suddenly those pesky carb cravings rear their ugly head! AAARRRGGGHHH, WHAT DO YOU DO?… Don’t panic, Slim By Nature is here to help. Reintroducing carbs after detox can seem a little daunting, it’s been a while since you’ve had them, but we’re here to tell you that it’s actually really easy.

 

Now for some of you, eating a low-carb diet like week 3 of maintenance may work really well and there’s nothing that says you can’t continue on the way you’re going. But for those of you who want to add carbs back into their routine the right way, follow these simple steps.

 

Start by choosing the right carbohydrates – Opt for whole grain carbs such as brown rice, quinoa, buckwheat, amaranth, barley, oats, spelt, wholemeal pasta, and whole grain breads. Avoid simple carbs like white bread and pasta, white rice, sugar-sweetened foods and drinks, and refined cereals – these offer little to no nutritional value (not worth the calories).

 

Next start gradually adding small portions of these healthy carbs over a few weeks – This will help your body re-adjust to eating more carbs, and prevent you from feeling sluggish. Start by adding 20-30g of whole grains to lunch and dinner, then if you feel like it, gradually increase to around 50-60g.

 

And finally, when adding these small portions of carbs to your meals, reduce your protein slightly – complex carbohydrates (the good guys!) are packed full of plant proteins. So by swapping some protein for carbs, you’re still meeting your daily protein needs. Simply reduce your protein by 20-50g to compensate for the added whole grains (Tip: this is where a calorie counting app can come in handy).

 

Sounds pretty simple, doesn’t it? Now let me make it foolproof… Your final days of maintenance should look a little like this:

 

Breakfast – 1 egg, 75g spinach, 40g avocado

Snack – 25 walnuts + 2 tbsp Greek yoghurt, 150g blueberries

Lunch – 160g chicken + 75-100g pumpkin & 75g broccoli + 1 tsp olive oil

Snack – 1 medium apple + 2 grissini sticks

Dinner – 160g salmon, +75-100g zucchini & 75g asparagus + 1 tsp butter + 40g avocado

 

Now let’s see what a post-maintenance day with added carbs looks like. Note: play close attention to the protein and carb portion sizes:

 

Breakfast – 1 egg, 75g spinach, 40g avocado

Snack – 25 walnuts + 2 tbsp Greek yoghurt, 150g blueberries

Lunch – 120g chicken + 40g brown rice (cooked) + 75-100g pumpkin & 75g broccoli + 1 tsp olive oil

Snack – 1 medium apple + 2 grissini sticks

Dinner – 140g salmon + 50g quinoa (cooked) + 75-100g zucchini & 75g asparagus + 1 tsp butter + 40g avocado

 

Outside of your detox, having small amounts of whole grain carbs can boost your energy, help you feel full, and give you some much needed fibre to feed your gut. Remember, carbs are not the enemy. It’s just important to choose the right type and not go overboard.