Are you wondering whether carb cycling could be the key to weight loss? Not all carbs are bad for you. A complex carbohydrate cycling diet is good for quick weight loss and won’t leave you feeling lethargic.
What is Carb Cycling?
Carb cycling is a way of eating which involves varying the amount of carbohydrates you eat each day. There are several versions of carb cycling. Some involve alternating days of low and high carb menus, while others cycle over several weeks. The idea is to plan high carb days to coincide with days when you work out. This will lead to the body learning how to adapt to burning fat as fuel instead of glucose. As a result, less fat will be stored in the body and weight loss will occur.
Who can benefit from Carb Cycling?
People who have found it difficult to break through a weight loss plateau can benefit from this type of diet. Also, bodybuilders and endurance athletes find that this diet cycling can help improve their muscle growth and sporting performance.
What does a carb cycling diet look like?
What foods can you eat on this diet plan?
A successful carb cycling diet plan involves eating healthy foods on both high and low carb days. Your diet should focus on:
- healthy vegetables
- lean protein
- good fats.
On a high carb day you can add in a couple of portions of starchy vegetables, tubers or wholegrains.
What are the other benefits?
Carb cycling offers many benefits other than weight loss. These include:
- Improved insulin sensitivity
- Lower cholesterol
- Better hormonal balance
- Improved metabolic health
- Improved sporting performance
- Better muscle growth
- Boosted recovery times after exercise
Things to bear in mind
Carbohydrate cycling may be effective, but it can be complex to follow. Here are some key things to bear in mind when embarking on this diet:
- Match your diet to your personal goals and individual makeup e.g. height, gender and body weight.
- Remember that food quality matters as much as quantity.
- You need to work out your calorie maintenance requirement so you can plan your macros effectively.
- Remember to keep your protein and fats intake constant even on low carb days.
- Remember you’ll need to maintain a calorie deficit on your low carb days to lose weight effectively.
What does Carb Cycling involve?
What are the different types of Carb Cycling?
There are several different types to suit the needs of different people. These include:
- Carb Cycling for weight loss
- Carb Cycling for muscle building
- Carb Cycling for weight maintenance
- The high/low program
- The high/low/medium program
How do I get started?
It may seem complex to begin carb cycling, however here are some top tips:
- Don’t forget to count your macros – you can’t focus solely on carbs.
- Don’t overindulge on your high carb days.
- Plan your diet regime around your own individual needs and workout requirements.
- Don’t skip meals.
- Make your plate look full on low carb days by eating more leafy greens.
- Eat more wholegrains on high carb days so you feel satisfied and full.
- Don’t worry about indulging on an occasional basis.
- Talk to a nutritionist to get a personalised eating plan.
Follow these steps and you’ll find that carb cycling needn’t be as complicated as it seems. It could be the regime you’ve been looking for to help you shed those unwanted pounds.
Carb Cycling For Weight Loss PDF
This diet blueprint reveals everything you need to know about Carb Cycling: how to get started with carb cycling, core benefits & implementation strategies, diet protocols to follow, sample 7 day meal plan… and all the tips & tricks to get the best results.