Carb cycling Diet Plan is a dietary strategy where you interchange carbohydrate consumption every day, week after week or month to month premise. It is generally used to lose fat, keep up physical execution while consuming fewer calories, or beat a weight loss level.
There are many types of diets out there, and a lot of the work, for certain types of people. What we will determine is if the carb cycling diet is the right choice in diet plans for you, for your fat loss program.
The basis of the carb cycling diet plan is to vary your carb intake over 3 days so that your body is always guessing, and trying to change and adapt. What this does is it causes the body to increase its metabolism to keep up to what it thinks your next move is going to be.
This will reduce the risk of the plateau effect, which is when the body flat lines its metabolism, and it no longer burns more than it takes in. Getting a better handle on your diet will not only help you to lose weight, but it will also boost your energy levels and help you avoid doing damage to your health.
To do this successfully, you have to get rid of those debilitating sugar cravings, otherwise, your whole diet will be put in risk.
Benefits Of Carb Cycling Diet Plan
The benefits of the carb cycling diet plan can help in the building and preservation of bony muscle mass. The difference between high and low carb days cuts your body fat percentage down while still ensuring you have enough fuel for your muscles to rebuild.
It helps maintain a healthy weight. Fitness world is very broad, not short on eating methods and diet plans. Of course, in time only the tried and true tend to stick around.
In some cases, diets or eating methods are more of a “reformation” of previous eating methods from years past.
Maintain metabolic rate
Ensure your body’s ability to break down and utilize calories. Carb cycling is an excellent helping diet plan to prevent a decline in metabolic rate.
Boost your energy level
Carb cycling does help with insulin levels being balanced which contributes to more balanced energy, even though you are restricted in calories.
Avoid fatigue and frustration
Feeling drained in carbs can make you feel cantankerous, yet this does not mean tired. Carb cycling assists with vitality levels and averts feeling destroyed like other calorie-confined weight control plans.
When the body is depleted of carbs, it takes in everything it can after a workout, so much of your post-workout nutrition goes where it needs to! Carb cycling diet plan does not mean “no carbs”. A majority of your carbs taken after heavy workouts work best for the recovery of your body. Carb meal increases insulin concentration and plasma glucose which makes it possible for the body to resynthesize glycogen at a higher rate.
If you do choose to have a fun day, high carb days are the days to do it. When your metabolic rate is increased, your body’s ability to eat a little more junk and process what it needs to go up. Do not go crazy now, but do not be afraid to enjoy a few meals you would usually never eat. In the long run, it will only help out. On high carb days, being sensible with what you eat is important.
Mass growth and fewer muscles
Carb-cycling can be utilized for both fat-loss and weight gain. The real distinction is the number of low-carb days, giving either a net estimation of calorie shortfall or calorie overflow. By including a couple of low carb days during your mass addition program, you allow your body to trim down on some muscle versus fat (because of diminished lipogenesis and expanded unsaturated fats separate) you may put on.
How Does Carb Cycling Diet Plans Works?
Stimulate muscle development and fat loss have been a wellspring of extraordinary enthusiasm for the wellness business – from catalytic “transform fat into muscle” explanations to building and cutting contentions.
It very well may be said that muscle development and fat misfortune require two inverse conditions; separately anabolic vitality surplus and catabolic vitality deficiency.
Our bodies breakdown and arrange different particles (counting muscle-building proteins and muscle to fat ratio building unsaturated fats) each day, whereby the wellspring of the calories in our weight control plans can tip the scales in either heading.
Saying that all calories aren’t made equivalent and the distinctions in the digestion of protein, carbs, and fats can’t be disregarded. Outstandingly the vitality overflow or deficiency from starches assumes a noteworthy job in muscle development/fat-misfortune because of their impact on the arrival of the capacity hormone and insulin.
So set that current tart away, discover progressively about carb cycling so you can begin losing fat while picking up muscle. One of the biggest benefits of using carb cycling during a cutting phase is that it allows you to decrease body fat without losing any size.
Does Carb Cycling Diet Help Lose Weight?
Carb cycling for fat loss is one way in which some people will try to lose weight. While everyone has a different opinion about what works, what doesn’t work is a diet where carbohydrates are cut out entirely.
A healthy eating plan should include fats, carbohydrates, and protein. To follow a diet without them would be akin to endangering your health. Carbohydrates contain many nutrients. They can be found in most foods that we eat.
They are made of simple and complex sugars that are metabolized by the body for energy, or stored as fat when no more is needed.
Examples of simple carbohydrates include
- Dairy products.
- Milk and cheese.
Complex carbohydrates are heavier foods such as
- Various kinds of pasta.
- Rice, cornflakes, etc.
Eating less of the complex and more of the simple carbohydrates types may be a good way to lose weight. This is no carb-free diet, although your bread intake is restricted in the initial 14 days, wholemeal foods are a vital piece of your balanced diet so don’t ditch the carbs.
List Of Good And Healthy Carbohydrate Foods
Beef, chicken, turkey, rabbit, etc.
Water, green tea, herbal tea, rice milk, almond milk, soy milk.
Lettuce, carrot, rocket, spinach, sprouts, watercress, leek, peas, peppers, mushrooms.
Mackerel, salmon, tuna, sardines, cod, prawns, crab, trout, squid.
Berries, apple, mango, coconut, grapefruit, melon, pineapple, etc.
Eggs, feta cheese, goats cheese, cottage cheese, natural yogurt.
Almonds, brazils, cashews, macadamias, pine nuts, poppy seeds, pumpkin seeds, Flax seeds, Walnuts.
Sesame, almond, coconut (cook with this one), Fish oil, olive oil, hummus.
Wild rice, brown rice, pulses, lentils, basmati rice, rice cakes, oats, couscous
Carrots and hummus, fruit, hand full of nuts, rice cakes, natural yogurt, meal replacement shake.
Eating Time Table For Weight Loss
7:30 – BREAKFAST
Porridge made with water, add a few raisins, berries or seeds.
10:30 – SNACK 1
Strawberries or Blueberries with low-fat Greek yogurt, or a meal replacement shake.
13:00 – LUNCH
Feta cheese salad with peppers (if you like the heat, chili peppers are great for weight loss) and a handful of whole-grain rice.
15:30 – SNACK 2
Carrot sticks or meal replacement shake.
prawns stir fry.
20:00 SNACK 3
A small handful of almonds or cashew nuts.
Guide To Carb Cycling Diet For Weight Loss
Diets that advocate no carbohydrates force the body to obtain all of its energy from protein and fats.
When protein from food is no longer available to meet the body’s energy needs, the body begins siphoning it from the muscle tissue of the body.
So the body begins eating itself for fuel. No one wants that. The body needs glucose to function. Interestingly enough, the glucose needed by the brain must come from carbohydrates and not protein sources.
Good Fat And Bad Fat
Consider this, you need fat to live however an excessive amount of fat will cut your life short, so you need to cut down on saturated fat and eat more unsaturated fat.
Saturated fat can cause a build-up of cholesterol, which can lead to heart disease. On average we eat 20% more saturated fat than suggested, that is 20g for men and 30g for women. Unsaturated fats are the good guys and can lower blood pressure.
fatty cuts of meat, Cheese- especially hard cheese, Butter and Lard, Pastries and Biscuits, Cream and Ice Cream, Cakes, etc.
Oily Fish (salmon, tuna, mackerel), Avocado, Nuts, Seeds, Sunflower and Olive Oils.
Low fat doesn’t necessarily mean it’s the healthier option, for example, a low-fat mayonnaise is still high in fat, just not as high as the standard one.
With most foods when they reduce the fat it is usually replaced with sugar (weight watcher’s meals are a typical example, which is why weight watchers are not recommended for people suffering from diabetes) which means the product is higher in calories than it was originally.
Protein is an important part of your weight loss program. Proteins are needed to repair and build muscle after your workout. If you are low on protein the only place your body can get it from is your muscle tissue, which will stop your muscles from growing and developing. You will still lose weight however you will simply be a thinner version of yourself with no toned or defined and characterized muscle.
One of the muscles burning fat loss, truths is that a diet that features low carbohydrates allows for the insulin level in the body to be maintained at a steady level. These carbohydrates are processed at a slower rate by the body. The other hormone glucagon can work to burn the sugars for energy in the cells.
You don’t feel hungry all the time when the insulin hormone level in the body has no major fluctuations. Moreover, when you expend energy during physical activity, the body starts releasing fat stores to use for energy metabolism.
Therefore, Carb Cycling for fat loss provides the body with energy without going into crisis mode.
How To Do Carb Cycling?
Do some individuals want to know the basic facts on how to do carb cycling? Here are hundreds of ways that could be tried and they are all effective.
However, three factors should not be forgotten.
- Have a lot of rest.
- Maintain a proper diet.
- Do some routine exercises.
Those are the three essential factors that a lot of individuals ignore. In some cases, people would simply consider two factors while overlooking one of them. This is very ideal to do all of those things if people want to rip muscles.
The bodybuilding process is like a cycle. This is done by a 3-day rotation of:
- High Carb Day.
- Low Carb Day.
- No Carb Day.
What this does is when you eat a large number of carbs on the high carb day, your body will speed up to burn that amount on the low carb day. Then on the no-carb day, it will burn what it thought you might do, which is something in between the low and high carb days, as your metabolic rate starts to slow.
However, you kick start it again with another high carb day, throwing your metabolic rate through the roof. The hardest part of this routine is No Carb Day. You cannot eat any of the good foods and must stick with the low carb veggies for the entire day.
But, if you stick with it for around 16 weeks, you will see a massive return on your sacrifice, a leaner, and meaner cut body. All you have to do now is decided if you are prepared to stick with a very strict diet plan, and see it through to hit your goals.
And if you do, you will see your fat fly off you as you’ve never seen it before. Now that we understand what carb cycling is and what variables must be manipulated, we need to know how many carbs we should put in our bodies on given days.
Carb Cycling Diet Plan For Fat Loss
As its name suggests, the carb cycling diet includes cycling between the high carb and low carb days. The hypothesis behind the eating routine incorporates the possibility that this will fool your body into consuming fat while urging your cells to utilize vitality all the more productively.
Nutritional Protocol: Carb Cycling
- Eat five to seven times a day.
- Try to eat 20 to 40 grams of protein at every feeding.
- Eat fiber in the form of vegetables.
- Don’t drink your calories.
- Flavor with spices, not sauces.
- A usual day with a carb restriction.
- A usual day with a carb reload.
Since we are varying our carbohydrates on certain days, our fat and protein intake will also vary. Here is an easy chart to follow.
*Please note that these numbers are based on grams per pound of body weight.*
High Carb Day
Fat: minimal fat.
Carbs: 2-3 grams.
Protein: 1-1.25 grams.
Medium And Low Carb Days
Fat: 0.15-0.35 grams.
Carbs: 0.5-1.5 grams.
Protein: 1.25-1.5 grams.
While I recommend you evenly spread out your carbohydrates, proteins, and fats throughout 5-8 meals. In the “real world” most people don’t have the time to count calories. no worries!
If you follow these rules, you will not have to worry about counting calories.
- Have a complete breakfast every day.
- Always eat veggies/fruit and lean protein with each meal.
- Except for breakfast, only eat starches (oatmeal, brown rice, baked potato, whole grain pasta, etc.) on medium and high carb days.
Starches are your main source of carbohydrates and thus if you manipulate your starch intake you will manipulate your carbohydrate intake.
To understand the best carb cycling diet plan fully please see the chart below:
- Low Carb Days: No starches! The only exception would be post-workout shake after cardio or conditioning.
- Medium Carb Days: You will eat starches during your meal before your training session, during and post-training, and then your first two meals following your training.
- High Carb Days: Eat starches with every meal. While this may seem like a lot of carbs, remember that these are your highly anabolic days.
*Check this out
If you weigh 200 lbs. and you are supposed to take in 2-3 grams of carbs per pound of bodyweight; that equals 400-600 grams carbs that day! The main practical way to get in the necessary amount of carbohydrates is to constantly feed your body starches throughout the day.
In addition to bulking up, please note that carb cycling is a great approach for shedding body fat. While the principles remain the same, you will need to vary how many high days you have vs. low days.
Bulking up will require more high days than if you were cutting. For newbie’s too carb cycling, I recommend you start with 3 high days a week, 2-3 moderate and 1-2 low days. After a couple of weeks, you can critique these numbers depending on your goals and what works best for you.
What Foods Are Good For Carb Cycling Diet?
A similar principle guideline about eating great carbs and maintaining a strategic distance from bad ones relates to carb cycling.
One should concentrate on eating complex nutritious carbs that help support vitality and balance out glucose levels.
- High in fiber content.
- Slowly digested.
- Unprocessed (meaning natural ingredients are not removed).
Foods which contain good carbs include
- Whole-grain starches.
- Sweet and white potatoes.
- Split peas.
- Found in highly processed food.
- Low in fiber.
- White flour and sugar.
- White bread and sugary cereals.
- Cakes and cookies.
These are good examples of foods that contain the kind of carbohydrates you want to avoid. To achieve greater fat loss results, eat the right carb food.
Here are some suggested healthy foods for you:
- Green and leafy vegetables.
- Fresh fruits.
- Whole grain or seven-grain bread.
- Pasta is preferred to those made with white flour.
- Nuts and beans are good for a low carb diet.
- Potatoes and sweet potatoes.
Don’t try to cut out all of your carbohydrates. In other words, simply reduce them to lose weight by knowing what muscle building fat burning food is best for you.
Disadvantage and Negative Impact Of Carb Cycling Diet Plan
Our human body is designed to run best on a certain type of diet and balance of fuel. Unfortunately, the latest low-carb diets are not fueling the human body well and also not designed to run on.
It can cause several health problems, some of them are:
A gout is a form of arthritis that occurs when excess uric acid levels, start to crystallize in joints, leading to pain and inflammation. Uric acid is a waste product in the liver’s digestion of protein.
A very high level of protein may lead to an inability of eliminating uric acid. The FAT LOSS COACH recommends you should not exceed 1-1.25 grams of protein per lean pound of body weight.
Kidney stones are hard masses that form in the kidneys when uric acid or calcium oxalate crystallizes and over time form stones. Insoluble fiber found only in carbohydrates reduces the absorption of calcium, which causes urinary calcium levels to drop resulting in the prevention of kidney stone’s formation. The fat loss program recommends the consumption of 30 or more grams of fiber daily.
Therefore, this is a risk on low-carbohydrate diets.
Constipation and Poor Intestinal Health
For good intestinal health, our bodies require thirty or more grams of fiber daily. Fiber is of two types- soluble and insoluble. Insoluble fiber is vital information on stools and decreases the time process of waste elimination.
Low carbohydrate diets are too low in insoluble fiber and increase the risk of constipation. Poor transit time of waste material increases the risk of certain colon cancers. Insoluble fibers prevent the buildup of mucus on intestinal walls which lead to poor absorption of nutrients into the body. Low carbohydrate diets are insufficient to maintain good intestinal wall health.
Increases Risk Of Heart Disease
The risk of heart disease increases on a low carbohydrate, low fiber diets. These diets promote excessive amounts of cholesterol, saturated fat, and animal protein.
The main problem with low-carb diets is that they are meant as temporary diets- you cannot eat that way forever. Your body can’t eat that way, as it needs carbs for daily function. Yes, believe it or not, your body requires carbs to provide energy for all the cells.
Then there’s the opposite end of the spectrum, those who advocate high- carb diets. While high-carb diets help to speed your metabolism, they are not ideal for weight-loss, as there is not a sufficient deficit to help you shed the pounds. This is where carb cycling puts a negative impact on your body.
The Bottom Line
When you are trying to lose weight, its often a good idea to control your carb intake. Not because carbs are bad, but because carbs (like pasta and rice) are tasty and easily available. We often tend to overeat them and pack on the calories.
I have had great success by controlling my carb intake for dinners. You are more likely to overeat carbs during dinner than any other meal. Replacing a regular high carb dinner with a salad will save you hundreds of calories daily!
So if you find yourself trying diet plans over and over again and failing to lose weight consistently, you should consider cycling your carbs. In other words, it may be just what you need.
You need to rest so that you could have energy. If you are energetic, you would not be tempted to eat junk food. This free online diet plans have been updated, they would be able to help you lose weight more quickly.
In conclusion, all these things are necessary for bodybuilding.