So after a lot of thought and deliberation, weighing up weeks and weeks of research, both on this site and others regarding muscle building and keto I’ve decided to knock the strict keto approach on the head. I will still be adopting a low carb lifestyle, macros 20% carbs (100g) 25% protein (125g) and 55% fat (122g)
I’m 5’7, 54kg, female very active. BMR 1300cals, TDEE approx 2000
This will be a trial over the next month or so to see what difference it makes to my training, recovery, energy and overall well-being.
I am just wondering, as I’ve been keto for well over a year now and particularly in the last few months have been keeping carbs around 20-25g, how would I go about reintroducing carbs back into my diet, what should I absolutely avoid and what are the rules on carbs and fats together, as I I’ve read countless articles saying this is bad… so does that mean for example, that peanut butter on toast is a no go? In fact any butter on toast? Even avocado on toast? I don’t plan on eating too much bread as I absolutely don’t want to go back to being bloated and sluggish, I will get my carbs more from vegetables, whole grains, oats, rye crackers and very limited fruit (sticking to berries)
I’m keeping sugar out of my diet and will be looking to keep my blood sugar nice and stable with low GI foods. Although my only treat will be raw honey, one for its health benefits and two - simply because I’ve missed it!
Anyone else had a break from keto? If so, how did your body react, did you reintroduce carbs slowly or is it ok to just start eating them again? Also how did you calculate macros for lower carb rather than strict keto? I’ve guessed mine, will tweak as I go along I guess!