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I Re-Introduced Carbs Into My Diet, Here’s What Happened

I Re-Introduced Carbs Into My Diet, Here's What Happened

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There's a big difference between being low-carb and becoming 'protorexic', but both will provoke similar fears about how to reintroduce carbs.

If you want to re-introduce carbs after the keto diet there are a few things to remember. 

  • Introduce carbs slowly
  • Stick to slow release, low GI carbs
  • All types of change take time – your body won't instantly balloon and your attitudes to foods won't magically switch
  • Be aware of fats and your calorie intake

We spoke to one woman who had to face up to the fear of re-introducing carbs after and extremely high-protein diet (try this high-protein meal plan for a healthier way to get your levels up).

Re-Introducing Carbs After Keto: Meal Plan

PROVIDED BY DAVID ARNOT: PT AND SPORTS NUTRITIONIST

8.30am Porridge with semi-skimmed milk

10.30am Apple, handful cashews

12.30pm Chicken with ratatouille and 125g brown rice

2pm Biltong or 1 protein bar

7.30pm Red meat/fish with green vegetables and sweet potato

10.15pm Handful granola, yoghurt pot, honey, berries and cinnamon

DAY 1

Having done a ‘carb shop’ to stock up on non-protein goods like sweet potato, oats, bread – I kick off the day with porridge.

I like the taste. I don’t like the anxiety that comes with it.

I Re-Introduced Carbs Into My Diet, Here's What Happened

DAY 2

Two hours of weights and I’m so hungry by the time I’m done I can’t help but down a protein shake, despite Arnot saying banana and peanut butter will give me the same post- workout benefits…

DAY 3

I pick up some bagels in the supermarket, then put them back. Arnot is encouraging me to eat these foods now and again so I see they’re not the enemy. I can’t. But I’ve only had one protein shake in three days. So, progress.

DAY 4

My lunch tub has never seen so many carbs. My regular chicken is replaced with roast veg and brown rice. I still eat a protein bar mid- afternoon and worry snacks and carbs will equal weight gain.

DAY 5

At the gym, I notice a difference as I power through my circuit without crumpling to the floor. I meet friends for a drink in the evening, who are shocked when I start munching on Bombay mix.

I Re-Introduced Carbs Into My Diet, Here's What Happened

DAY 6

Another day, another protein bar. I can’t kick it. As I’m getting ready for bed, I check to see my abs are still in existence. Good. This serves as a much-needed motivation boost.

DAY 7

Lunch is pasta, something that’s been at the top of my banned list for nearly two years. I can’t fault the taste, but I do feel a bit bloated in the afternoon, which gives me the fear.

DAY 8

My carb-loving husband looks on in awe as I devour a plate of shepherd’s pie with sweet potato mash and green veg. It helps to know that I’m hitting the gym tomorrow.

DAY 9

I wear a heart monitor to my circuits session to show how hard I’m training. It confirms I’m working at a higher intensity than I was before. The carbs are making an impact.

DAY 10

I manage to deadlift more weight for more reps than I’ve ever done before, even in the days I first boosted my protein intake. I look to the scales – my weight hasn’t changed an ounce!

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