WHAT:
This habit is about eating enough carbohydrates each day (and by enough we mean enough, but also an appropriate amount).
WHY:
Carbohydrates are the body’s primary energy source.
While cutting carbs can be an effective short-term weight loss strategy as a means to reduce overall calorie intake, it’s usually not sustainable and most people need some carbohydrates to function well.
It’s important to understand that “carbs” aren’t just things like bread, pasta, and cake… When we talk about eating enough healthy carbs, we’re talking about high-fiber, slow-digesting, complex carbs like vegetables, fruit, legumes, and whole grains that have been shown to improve metabolic health, lower your risk for diseases, preserve muscle, improve digestion, and fuel physical performance.
HOW:
Most people should eat at least 130g of carbohydrates per day, with a majority coming from vegetables and fruit, while the rest comes from other slow-digesting high-fiber carbohydrates.
(Simpler, quicker digesting carbohydrates may be useful during pre- and post-workout periods.)
Higher amounts may be needed with increased physical performance or increased muscle mass.
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To simplify things, we recommend eating 1-2 cupped hand-sized servings of carbohydrates across 3-4 meals per day.
Alternatively, simply aim for 20-60g of carbohydrates per meal across 3-4 meals per day.
See the Sleekgeek Food List for recommended sources of carbohydrates, such as:
- 🥔 Starchy Vegetables: Butternut squash, potatoes, pumpkin, sweet potatoes, etc.
- 🍞 Whole Grains: Amaranth, barley, buckwheat, oats (steel cut or rolled), quinoa, rice (brown, red or wild), sorghum, spelt, sprouted grains or breads, wheat berries, etc.
- 🥜 Legumes: Beans, chickpeas, lentils, peas, pulses, etc.
- 🍏 Fruit: Apples, apricots, bananas, berries, cherries, grapefruit, grapes, guavas, lemons, limes, mangoes, melons, oranges, peaches, nectarines, persimmons, pineapple, plums, pomegranates, watermelon, figs, pears, kiwifruit.
TIPS:
✅ Pre-commit by taking some time to plan your meals ahead of time with a focus around vegetables, fruit, and other slow-digesting high-fiber carbohydrates.
✅ Stock up on healthy carbohydrate foods that you actually like and are willing to eat.
✅ Stick to easy and convenient sources of healthy carbohydrates (buy them pre-prepped or pre-cooked if need be).
✅ Try making some simple swaps by substituting out some of the more refined carbohydrates in your typical meals for healthier carbohydrates.
