Keep the Carbs

“Brain fog, bad breath, headaches and constipation are some of the signs the body is not getting enough carbohydrates for fuel, registered dietitians said. RD Linzi Cruz recommends gradually adding healthful carbs back into a diet, increasing consumption by 5% to 10% each week or two to allow the body to adjust.” – Cooking Light (5/2019)

Before I get into the meat of this quote, I just want to highlight the recommendation to “gradually” add healthful carbohydrates back into one’s diet… “to allow the body to adjust”. Ever heard anyoneee preach about the power of small, steady changes? Yeah, I’m not stoppin’ any time soon! 😊

Carbohydrate restriction is a super popular weight loss method, especially with the swirling hype about the ketogenic diet. While it is absolutely important to be mindful of our carb intake to ensure we are not overconsuming (…side note: this is true of pretty much anything and everything…), it is equally important to ensure we are consuming enough carbohydrates. While some of us may not experience symptoms as severe as those listed above, even persistent fatigue can be pointing to the fact that you are not giving your body enough energy. Food is fuel, and carbohydrates are your body’s primary energy/fuel source. As with any automobile vehicle, the body does not run most efficiently if not given enough fuel…or fuel of a high-enough quality. Feeling tired here and there is totally normal and shouldn’t be taken as an immediate cue to go load up on carbs. But, if you notice yourself feeling overly fatigued on a fairly regular basis, then the carbohydrate load and quality you are consuming daily is definitely something that should be evaluated and addressed appropriately.

On the note of adding carbohydrates back gradually – lemme hit ya with the truth. Many people are reluctant to increase their carbohydrate intake for fear of gaining excess weight. If this is you, here are a few pointers: 1. Add in high-quality, nourishing carbohydrate sources such as fresh fruit and fiber-rich whole grains. 2. Match carbohydrate intake to activity level (increase carb intake on high-activity days, decrease intake on low-activity days). 3. Increase carbohydrate intake slowly to allow your metabolism a chance to realize that you will be continuously supplying it with a more appropriate amount of carbohydrates than before, and it no longer needs to hang on for dear life to all the carbs you consume. 4. Keep in mind that every one gram of carbs retains three grams of water; this water retention may cause you to feel a bit “swollen” after first increasing your carbohydrate intake (especially if doing so too quickly), but this will level out if you are consistent with your efforts to consume enough water daily.

All-in-all, the easiest thing to do is just “keep the carbs” in the first place, rather than having to go through the whole re-introduction process. 😊

If you know that you fall into the category of needing to increase carbohydrate intake but are nervous to do so without direct guidance/monitoring, this is absolutely an area in which I can assist. Please feel free to reach out today!