There are 2 types of people: people who love carbs and have no issues hitting their carb goals… and then people who love carbs and get really confused when people are like bUt I dOnT kNoW hOw tO gEt iN mOrE cArBs. As a coach (and carb lover), I get very stressed if you say you donno how to get enough carbs, haha. Enjoy this breakdown of how to get in at least ~25 grams of fiber in a day while hitting various carb goals (150, 200, 300, and 400 grams)
Keep in mind that consistent low carb eating can sometimes be a contributing factor to thyroid, hormone, and/or period problems in menstruating individuals who love being active. I personally don’t like to see clients consistently eating below ~150-200 grams of carb per day (and again, these are just *minimums* – so that blanket number may or may not be enough to also accommodate for exercise needs if you enjoy lifting and being active). As always, your mileage may vary and you’ll have to see where you feel best (:
I’m 5’3, strength train + bodybuild 4x/week for 60-75 minutes via our @paragontrainingmethods Physique, and usually average ~275-300 grams of carbs per day.
If you’re in a caloric deficit, squashes, cauliflower, and leafy greens can make for a great way to get in volume without breaking the carb bank. High fiber foods ideas mightinclude: avocados, bananas, berries, black beans, brown rice, chia seed, flax seed, chickpeas, chickpea pasta, lentils, oatmeal, quinoa, sweet potatoes, whole grain breads and pastas. Most people seem to feel best if fiber is in the ~25-35 gram range, but especially if we’re eating 300-400 grams and beyond, it’s inevitable that fiber might be on the higher end. As always, play around and see where you and your body feel best!