Anon… thank you so much. It makes my heart happy to hear it.
First of all, I understand how difficult it can be to stay on track when there is a budding obsession with intake. It sounds like that’s possibly where you’re heading. You have guilt over food and that can be really scary. Is there a fear of carbs or, maybe, a fear of your ability to have a healthy relationship with carbs? I don’t know, I’m just throwing out wild theories here!
Here are a few things to keep in mind:
- Make sure what you’re eating is ACTUALLY 100% whole grain. In order for something to be marketed as whole wheat or whole grain, there only needs to be a pinch in the recipe. Read the ingredients list and make sure it is what you think it is.
- Carbohydrates should make up 45-50% of your daily calorie intake. For me, (and anyone eating ~1600 kcals per day) that’s about 180-190 grams. I’m wondering if you started tracking your carbs if you’ll see that you actually need to eat more.
- FIBER!!! It’s your friend. And, in the crazy fitness and health world, fiber counters carbs. For every gram of fiber you eat, it counters a gram of carbs. You need to eat carbs in order to get your fiber. Fiber intake should be around 25-30g per day for someone eating around 1600 kcals. Don’t sacrifice this. To ensure you’re getting good fiber intake, stick with true whole grains, fruit, veggies and possibly a fiber supplement if you need.
- Don’t make carbs the main part of your meal. A serving of pasta is 2oz or 52g (dry weight.) Try to have it as a side dish or a mix in rather than sitting down to a large bowl of it.
I’d suggest you measure out what you’re eating for a couple of days and see what your actual intake is (if you don’t already know.) Once you determine how many carbs you’re taking in, you can decide if you should cut back, remain the same or add. If you need anything, just message me again! Okay? Okay. :D