Fear of carbs!

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So I just transitioned into maintenance today (yay!) and I've planned my week out fully in my diary. I met with an RD in preparation to transition, and we both agreed that adding a few more carb rich items to my daily menu wouldn't hurt. I'd been sticking to low carb (under 100g a day) during weight loss and didn't feel super deprived except that I did miss eating fruit more freely. So today, along with my usual foods, I added some grapes with breakfast and smartfood with lunch. However, I will say that every time I look at my nutrients I cringe; my stomach drops a bit. The number looks so high! I'm trying to be logical about it, but it honestly gives me anxiety to see my carbs in the 130s and 140s. Has anyone else experienced this? What helped you? I know these numbers are normal in my head, but I can't shake this fearful feeling
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Replies

  • Evamutt
    Evamutt Posts: 2,386 Member
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    Personally I lost weight (40lbs so far)only counting calories & not macros. I eat carbs everyday but if you're worried, just add a little like the RD says & monitor
  • AnnPT77
    AnnPT77 Posts: 32,531 Member
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    Would it help to up the carbs gradually over a couple of weeks?
  • HappyGrape
    HappyGrape Posts: 436 Member
    edited May 2017
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    I lost weight eating about 50% carbs so it's not really issue for most people, as long as you keep an eye on daily total food intake and keep an eye on your weight.

    You can start slowly, keep an eye on the scale and adjust

    Well done for reaching your goals!
  • kuranda10
    kuranda10 Posts: 593 Member
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    set your carb goals at 130/140 for a few weeks. You will gain a bit because of water, but that should even out. If you are still losing, up the carbs a little bit more for a few weeks.
    The goal is to find the level where you maintain.
  • nichell88
    nichell88 Posts: 364 Member
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    @AnnPT77 that's pretty much what I'm doing. Like I said, I know logically it's not an actually problem, it just freaks me out when I see it.

    @HappyGrape ya, I know a lot of people have had success eating higher level of carbs, I know it can work. Idk, I just have a lot of anxiety about it
  • Gamliela
    Gamliela Posts: 2,468 Member
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    I've been adding carbs and its really making a huge difference in my energy levels. Its also been easier not to eat over my daily limit, so I'd suggest enjoying those fresh fruits you crave!
  • nichell88
    nichell88 Posts: 364 Member
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    @Gamliela it's not so much that I don't enjoy them, it's literally just seeing the number. I keep manipulating my daily diet to make it smaller because it freaks me out haha.
  • quiksylver296
    quiksylver296 Posts: 28,442 Member
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    I eat 200-300 grams of carbs per day. It's all about the calories. Maybe just ease your carbs up slowly, rather than trying to do it all at once? 10 grams per day or something?
  • deannalfisher
    deannalfisher Posts: 5,600 Member
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    like others said - I would start slow

    what is your current daily carbs? try increasing by 10-20g (which is about a serving of fruit); add in sweet potato with your dinner stuff like that
  • californiagirl2012
    californiagirl2012 Posts: 2,625 Member
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    Oh yes, the ebbs and flows of fear of foods as we learn to maintain. Just keep it simple and remember that your body needs all the things in balance. Trust your maintenance calories and it's okay to eat protein, carbs, and fats!!! You got this!!! You will figure it out as you go, trust your body, it has all the answers you need.
  • sijomial
    sijomial Posts: 19,811 Member
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    I never limited my carbs when losing weight (just an overall calorie limit) and still don't to maintain successfully.
    Also remember the healthiest populations in the world tend to have high carb diets - they really aren't to be feared. They are just food.

    What would be the net result on my weight from this high carb day excerpt from my food diary?

    3th0zfteai76.png
  • HappyGrape
    HappyGrape Posts: 436 Member
    edited May 2017
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    nichell88 wrote: »
    @AnnPT77 that's pretty much what I'm doing. Like I said, I know logically it's not an actually problem, it just freaks me out when I see it.

    @HappyGrape ya, I know a lot of people have had success eating higher level of carbs, I know it can work. Idk, I just have a lot of anxiety about it

    It's natural to worry. 6 months ago I had a lot of anxiety over weight maintenance as it is new phase and require different mindset and adjustment. I regained few times before and this time it was really important for me!

    Take it slow, keep an eye on the scale, set a range of at least 4 lbs and if you go above that review and adjust. You can do it


    Well done for getting this far again!

  • nichell88
    nichell88 Posts: 364 Member
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    like others said - I would start slow

    what is your current daily carbs? try increasing by 10-20g (which is about a serving of fruit); add in sweet potato with your dinner stuff like that

    @deannalfisher the issue becomes that I have to add more calories for maintenance. I'm already eating a ton of protein, so I'm finding it difficult to increase that. I guess I could eat a few more sticks of string cheese a day, but like I said, me and my nutritious did discuss how adding more carbs would be the best way to constitute that difference.
  • need2move2
    need2move2 Posts: 130 Member
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    like others said - I would start slow

    what is your current daily carbs? try increasing by 10-20g (which is about a serving of fruit); add in sweet potato with your dinner stuff like that

    I agree! Slow is good!
    Good Luck!

  • deannalfisher
    deannalfisher Posts: 5,600 Member
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    define a ton of protein? (because I take in 130g a day and don't sacrifice carbs

    cheese isn't going to help you on carbs - that is fat and protein

    if you want straight carbs - then something like fruit or potato are pretty much all carbs and you can easily adjust the amount you eat (dried apricots are my go-to)

    If you are adding calories for maintenance - keep your same protein/fat amounts and then just add carbs
  • macchiatto
    macchiatto Posts: 2,890 Member
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    I can understand that. Adjusting to maintenance can be a bit of a mental game.

    I'm one of those people who experienced various benefits from eating low carb so I plan to keep it up long term. At maintenance I've been experimenting with different carb levels to see how they affect hunger, cravings, energy level, my cycles (since I have PCOS), workouts, etc. I think since I'm still logging everything and am intentional about it, it helps.

    Most people will be fine increasing their carbs but if you find it has any effects you don't like (other than an expected couple of lbs of water weight coming back on), you could always tweak your macro ratios again.

  • nichell88
    nichell88 Posts: 364 Member
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    define a ton of protein? (because I take in 130g a day and don't sacrifice carbs

    cheese isn't going to help you on carbs - that is fat and protein

    if you want straight carbs - then something like fruit or potato are pretty much all carbs and you can easily adjust the amount you eat (dried apricots are my go-to)

    If you are adding calories for maintenance - keep your same protein/fat amounts and then just add carbs

    @deannalfisher I know the cheese is protein, that was my point. Not sure you understood my last post and what I was trying to say. I eat 180-200g of protein daily
  • nichell88
    nichell88 Posts: 364 Member
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    macchiatto wrote: »
    I can understand that. Adjusting to maintenance can be a bit of a mental game.

    I'm one of those people who experienced various benefits from eating low carb so I plan to keep it up long term. At maintenance I've been experimenting with different carb levels to see how they affect hunger, cravings, energy level, my cycles (since I have PCOS), workouts, etc. I think since I'm still logging everything and am intentional about it, it helps.

    Most people will be fine increasing their carbs but if you find it has any effects you don't like (other than an expected couple of lbs of water weight coming back on), you could always tweak your macro ratios again.

    @macchiatto thank you! This was very helpful
  • deannalfisher
    deannalfisher Posts: 5,600 Member
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    nichell88 wrote: »
    define a ton of protein? (because I take in 130g a day and don't sacrifice carbs

    cheese isn't going to help you on carbs - that is fat and protein

    if you want straight carbs - then something like fruit or potato are pretty much all carbs and you can easily adjust the amount you eat (dried apricots are my go-to)

    If you are adding calories for maintenance - keep your same protein/fat amounts and then just add carbs

    @deannalfisher I know the cheese is protein, that was my point. Not sure you understood my last post and what I was trying to say. I eat 180-200g of protein daily

    you shouldn't need to increase your protein though...I honestly don't understand your post (kind of like I had issues understanding your one from a couple weeks ago on a very similar topic - carb cycling and maintenance)
  • ggeise14
    ggeise14 Posts: 386 Member
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    Congrats on reaching your goal! My body also responds positively to limiting carbs - best of luck!