Carb cycling is a diet program that mixes higher carb days with lower carb days and sometimes no carb days to burn fat and promote weight loss. In this way, the dieter does not suffer some of the negative consequences of a purely low-carb diet plan, such as depriving the body of macronutrients (which are carbohydrates, fats, and proteins). Most diet programs typically limit your food choices, however Carbohydrate Cycling recommends a number of general principles of healthy eating, as well as moderation of carbohydrate intake. The carb cycling diet forces the body to metabolize fat and protein to create a substance called a ketone. Ketones are the result of the body burning fat for energy.

In general, you can go for 3 low carb days followed by 1 high carb day and then go back to low carb days. Alternatively, you can opt for 2 low carb days followed by 1 high carb day and then 1 no carb day. Total calorie intake on low-carb days should also be lower. When starting the diet, you need to calculate your required daily calorie intake and calculate the required amount of carbohydrates you need to eat. If healthy weight loss of one to three pounds per week is your goal, try to make sure your calorie intake on low-carb days is low enough to help you achieve this goal. It’s a great idea to engage in hard workouts on a high carb day.

Carb cycling focuses more on carbs (and not protein or fat) because carbs seem to have the most influential effect on body composition and your appearance. The easiest way to start carb cycling is to follow the plan and then adjust from there. Once you’ve mastered a particular carb cycling strategy of your choice and are ready to fine-tune your nutrition, the next step would be to adjust your carb intake for each individual meal to suit your body and your goals. At this point, it would be wise to hire a trainer to help you make these adjustments.

In addition to varying carbohydrate intake, most carbohydrate cycling or rotation dieting programs also promote a diet of healthy foods such as fruits, vegetables, high-fiber carbohydrates, low saturated fats, and a moderate intake of healthy unsaturated fats . Many also recommend avoiding any form of refined sugar and refined carbohydrates, except for the natural sugar in fruits.

Let me give you an important piece of advice here, keep in mind that a high carb day should not be a day to eat all the junk food available. However, don’t be afraid to indulge in different types of high-calorie foods, either, as long as total carbohydrates are taken into account.

Most people find the carb cycling procedure much more convenient due to the fact that high carb days fit comfortably. Thus, common unwanted side effects such as decreased ability to burn fat, intense desire to eat, and lack of proper exercise due to weakness are exempt. This is because high carb days replenish muscle glycogen levels making you feel good and energized.

If your goal really is to gain as much muscle as possible while keeping fat gain to a minimum, then carb cycling is an ideal strategy. Ultimately, it is possible to use this approach for long-term lean muscle gain. So carb cycling for weight loss: does it work? The judgment is yours and a trial will certainly prove the suitability of this diet method.

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