When we talk about eating carbohydrates, there are a lot of different philosophies comes into picture. May weight loss programs rely on low carbs nutrients. There are plenty of people who actually avoid cards totally, refusing to take anything with more than a gram or two.
How would you feel if it is said that all the above approaches had it’s benefits and you can experience all them in one diet plan???
Here are the list of things, you should keep in mind when you are carb cycling:
- A lot of veggies.
- Limit cakes, pastries, starches, muffins.
- Take fruit, tubers.
- Include lean protein.
Now let’s talk about what exactly this carb cycling is and how effective this is :
“Some days high, some days low, some days no” That is the principle behind carb cycling. That just means that you vary the intake of carbs and alternate it throughout the week. There are a lot more benefits of carb cycling but it is practiced especially for fat loss and muscle growth.
Encouraging to burn fat, boosting insulin sensitivity, promoting healthier eating habits and preventing leptin resistance are some other advantages of carb cycling.
How to use it for fat loss :
Carb cycling is pretty easy. We need to divide the entire week in three categories :
- High carb day
- Low carb day
- No carb day
Alternate your days between these these three and repeat it for maximum benefits.
High Carb Days:
Healthly carbohydrates should contain atleast 250 grams over the course of the day. The days when you decide to take high carbs, you should project for more workout as well. Eat your biggest meal after the work out but it is also encouraged to keep having nuts, fruits and other carbs sources throughout the day to reach your goal.
Low carb days :
On Low carb days, stick to less than 75 grams of carbs throughout the day. Healthy fat and lean protein should be included with each meal so that it is the main source of energy. Fiberous vegetables should be eaten as much as could be but starch should be limited on these days.
No carb days :
Your target for no carb days is less 25 grams carbs through out the day. You should be eating all the veggies and some lean protein. Fruits (which contains starch) grains should be avoided to keep the carbs low. On these days, you should rest more and line up light exercises.
Here is the week plan you should follow for an effective carb cycling.
Monday: (Low carb day)
Goal: Less than 50 Grams
Take lean protein
Less Carbs and Fruit
Unlimited Fibrous veggies
Tuesday: (High Carb day)
Goal: 250 Grams minimum
Millet, berries, sweet potatos
A lot of snacks throughout the day.
Wednesday :( No Carb day)
Goal: Less than 25 grams
Water and herbal tea
Low or no carb food.
Thursday: (Regular day)
Resume with your normal diet and eating pattern. But again, don’t take too much carbs.
Friday: (Low Calories day)
Goal: Eat only three fourth of regular day
Light food, greens, light soups.
Saturday: (Healthy Cheat Day)
You can end you week by Cheating without cheating on your body by adding some Tacos, chicken nuggets, spaghetti & meatballs.
Carbohydrate rich food
|Milk, yogurt, and ice cream||Whole fruit and fruit juice||Bread, rice, crackers, and cereal||Beans and other plant-based proteins||Potatoes and corn|
How does it work:
Carb cycling influences the hormons that affect body composition. It is a method to promote fat loss and muscle growth at the same time.
Here are the top four factors that explains why carb cycling is better :
After a heavy meal (more carbs), the extra glucose which is not needed for the muscle or liver, stored as fat. This is the reason we need to focus on alternating carbs intake. Carbs will not be converted into fat if you will eat as much as you need. It changes insulin level and use it to our advantage. Alternating the carbs, promotes insulin sensitively and minimize fat storage.
Serotonin serves the mood stabilization, sexual desire sleep and appetite. The consumption of high carbs is so common in case of depression because it boost the production of serotonin. By switching carbs intake, it keeps the level steady and lowers any side effects of low carbs or no carb diet.
Crtisol play an important role in the production of glucose. If it is high, your liver starts converting proteins in muscle into glucose. This can be used as energy later on. Carbs intake helps to prevent the production of this hormons and thus your muscle doesn’t breakdown. Carb cycling promotes the growth of muscle and avoids muscle catabolism as it alternate high and low carb days.