Carb Cycling, Benefits, Implementation And Science of Carb Cycle - Healthy LifeStyle Awareness
This Article was published on – 26 May, 2017 By Healthy LifeStyle
The science behind it some benefits you can get out of it, and how you could implement your own carb cycling plan.
What is Carb Cycling?
It’s a strategic diet plan that involves a series of low carb days, followed by high carb days, followed by low carb days, followed by high carb days, So a typical cycle for me would be seven days long one week it would be three low-carb days, followed by a high carb day, followed by two low-carb days, I’ll buy one more high carb day and what this does is it aims to keep your metabolism up in a Clarke deficit as well as maintain fat loss throughout your entire cut.
Science Of Carb Cycling
The science behind it you are getting carbohydrates when you need them so you are having two high carb days a week, Going out with family and you are at a restaurant and you want to indulge and you want to be able have those carbs and be able to eat whatever you want another thing it does is it improves the function of leptin in your body.
So what leptin is it’s your hunger hormone it tells your body when you are hungry and when you are not hungry and how well you respond to leptin determine your hunger levels and carb cycling can help with lepti response, it also improves your insulin you are able to manipulate your insulin and spike it when you need it and improved insulin sensitivity can help your body stay in an anabolic state a muscle building state and you also be able to notice effects from yes that’s the thermogenic effect of food this is how many calories you burn actually digesting your food so it takes to burn calories carbs fats and proteins and protein actually has the tes and with that you are going to have a lot of protein on your low-carb days, so you are going to be burning even more calories on those days because of the thermogenic effects of food.
Benefits of Carb Cycling
Some benefits you actually get out of carb cycling, Maintaining that metabolism normally when you are a quart deficit your metabolism starts to slow down you notice that your body starts burning fat less and you can even go into starvation mode where your bus or your body starts to break down your muscle instead of utilizing fat as an energy source but with carb cycling your spikes and calories or spike and carbs helps to keep your metabolism riding throughout the week instead of just dropping straight down to the cut,
It drops on the low carb days and comes back up and drops and comes back up you will also be able to retain muscle, the insulin manipulation your body is going to be muscle sparing you are going to use readily available energy as well as utilizing fat as an energy source and then there’s consistent fat burning your body instead of using those carbs because you don’y have them it’s going to utilize fat to get you through your work your workouts to get your gives you through the day just staying alive.
Implementing Carb Cycling
Implementing carb cycling these’s a couple things you need to know you need to know BMR that’s your basal metabolic rate and what that is how many calories your body burns just keeping you alive you know just getting air into lungs and keep your brain functioning you can find this using an online calculator that’s what i have done in the past and it’s really simple you just type in your height, weight, gender and whatnot and you also need to know your TDEE and what this is, is your total daily energy expenditure this is your BMR your basal metabolic rate plus the amount of calories that you burn going throughout your daily activities you know getting up,
Brushing your teeth, cooking food, going to your workouts and anything else that forces you to exert some kind of effort, once you know your TDEE you can figure out how many calories you need to your high carb days and how many calories you need on your low carb is on a typical high carb day you want to be in a 10% clawd episode as well as a 20%clerk deficit on your low-carb days, if your metabolic rate is 1,900 calories and your TV ee is 2800 calories so on a high carb day to be in 10% core deficit you are going to meet to eating about 2,500 calories on a low-carb day to be in a 25% deficit you need to be eating 2,100 calories once you know your calories you can start to figure out your macros.
High Carb Day:
Gram protein per pound of bodyweight, 50% of calories from carbs, and the rest from fat
So on high carb day you will be eating like about 2,500 calories and you will have those calories come from a combination of protein fat and carbs your protein you want them to be at about a gram per pound of body weight so 190 grams of protein you want 50% of your calories to come from carbs so take that 2500 calories number and you find 50% of that, so 1250 and then and divide that by 4 that’s how many calories in one carb that give you the number of carbs and a half then i have left over with a few calories and that’s what you should determine how many fats to eat.
Low carb day:
10% of calories from carbs, 60% of calories from protein, and 30% of calories from fat
So on low-carb day you are going to eating like 2,100 calories so you want 10% of those calories to come from carbs so 10% of 20100 that’s 210 carbs or 210 calories from carbs, so that’s a very low number about 50 grams of carbs, you want 60% of the calories to come from protein and then you want 30% to come from fats. So what that comes out to on a high carb day 315 grams of carbs 180 grams of protein and 60 grams of fat that’s for a low carb day for you that comes out to 52 grams of carbs 315 grams of protein and 70 grams of fat so tons of protein on those low-carb days really helps keep up your thermogenic effective food.
Carb Cycling: Can It Work For You? | Muscle Sport Magazine
This Article was published on – 28 May, 2017 By Joe Pietaro
If you want to gain muscle and lose fat, then carbohydrate intake will certainly be one of your main concerns? How much is enough? When should you eat them? Yes, the questions are aplenty for this subject and the more you read up on it, the more confused you get. But guess what – you have to use the trial and error method until you find out that works best for your metabolism and ability to use the benefits of carbs without depleting yourself of them.
See This Article
A macronutrient breakdown consists of the percentage of protein, carbs and fats in your diet. Obviously, one high in protein and low in fats is kind of a staple but then you mix carbs into the equation and it gets a little trickier. One way of seeing how your body reacts to them is to cycle carbs, something that sounds complicated but really is not.
Let’s break it down in simple terms. If you want to give carb cycling a shot, then there are three days you should rotate: high carb, low carb, and no carb. Even on the days when you are eating carbs, try to concentrate them into your earlier meals before dinner. And speaking of meals, eating six or seven small-to-moderate sized ones are preferable over three larger ones.
Now let’s talk about the types of carbs you should be eating. Stick with the ‘good’ version, which includes whole grain breads, brown rice, oatmeal, sweet potatoes, beans, etc. While fruits and vegetables are considered carbs, per say, allow yourself to eat them when you feel like it, especially green vegetables. If you want to get very technical and feel the need to count every gram, please feel free to do so. But the average guy or girl reading this doesn’t have the time or patience to count each and every gram. So use your judgment and on the days when you are eating lower carbs, cut the portion in half from the high carb days.
In all likelihood, you will look your best on the low carbs days, but not have that extra pep in your step. A little bloating may be experienced on the high carbs days and you’ll have a little extra energy. So it may be a good idea to try and schedule the high carb days for your longest workout (and cardio session) while making the no carb day either a shorter workout or even rest day. The low carb days are obviously somewhere in the middle, so you will get the best – and worst – of both worlds.
This little experiment may take a few weeks and should give you the answers you’re looking for. Make an assessment of how you feel on all three days and what the turnaround time is. Most likely, you’ll be able to settle on an amount of carbs that gives you what you’re looking for and results in how you want to look.
Burn More Fat With Carb Cycling | The Fit Housewife
This Article was published on – 01 Jun, 2017 By Jen
Boost your metabolism and burn more fat with carb cycling. Here’s how it works…
I get so many messages from women asking me about burning more fat. How can I burn that stubborn belly fat!?
The old me would have told you to increase the intensity of your workouts and to watch what you’re eating. Basically, eat less calories, burn more calories!
But lately, I have changed my tune around this old school stance on weight loss, and now, I would tell you something very different. There is a lot of new science out that debunks the myth of calories in vs. calories out. If calories in vs. calories out were to hold true, we could all lose weight easily just by adjusting the number of calories we are eating and burning. Simple, right?
But how many of you have done this before and failed miserably??
I sure have. Many times! And I know so many men and women who struggle with this.
This is why I’ve done a complete 180 degree turn in my stance on calories and weight loss.
Instead of preaching to my Drop a Dress Size challengers to just eat less and workout more, we now focus on optimizing hormones through nutrition!
Specifically, we focus on reducing our carbohydrate intake, increasing our healthy fat intake, and moderating our protein intake.
There has been a lot of talk about carbs over the past few years, and I have seen a trend towards low-carb diets lately, which is a good thing. However, I’m not convinced that an extremely low or no-carb diet is the way to go when you want to lose weight and make this a lifestyle change.
First off, your body needs carbs to function properly.
I’ve personally tried going on an extreme low-carb diet, and I failed miserably. I felt sick from eating so much fat and I actually started gaining weight. Am I saying a very low carb diet won’t work for you? No! This just proves that every body is different!
Just because I failed at a very strict low-carb diet doesn’t mean I’ve ditched the fat and now only eat carbs. In fact, I still like to keep my fats pretty high, but I now rotate between higher-carb days and lower-carb days.
WHAT IS CARB CYCLING?
Carb cycling is an eating plan that alternates high-carb and low-carb days. Yes, it’s that simple!
So why alternate high-carb and low-carb days? On high-carb days, you’re stoking your calorie burning furnace so that on low-carb days, your furnace burns FAT! This pattern tricks your metabolism into burning a lot of calories, even on your low-carb days.
BENEFITS OF CARB CYCLING:
Some of the benefits of carb cycling include:
- It’s easy to fit into any lifestyle
- You get to eat more of the foods you love
- You’ll build lean, strong muscles
- You burn more fat
- You have more energy
- You’ll feel more empowered
There are some things you should know about carb cycling before you try it:
HIGH-CARB DAYS SHOULD BE ON YOUR HEAVIER TRAINING DAYS
In order to see your best results, your high-carbs days should be on your heavier training days. For many, that would be on leg day! It could also be on a total-body workout day.
Your body needs carbs on these heavier training days. Carbs will help your muscles recover better and give you more energy for your workouts. Having a high-carb day on a heavy training day also assures that those carbs won’t turn into fat.
MAKE SURE TO CHOOSE THE RIGHT CARBS
Just because you are eating more carbs doesn’t mean you want to be choosing unhealthy carbs like cookies, cakes, chips, etc. When it comes to choosing your carbs to eat, think grain-free carbs (i.e. sweet potatoes, yams, white rice, white potatoes, more vegetables, fruit.)
When you choose these carbs, your body burns them differently – they are stored in your muscles and therefore NOT converted into fat. But if you choose simple carbs like foods containing white flour and white sugar and even whole grains, your body will likely convert these carbs to fat since they aren’t stored in the muscles as readily.
DECREASE FAT INTAKE ON HIGH-CARB DAYS
Don’t forget to decrease your fat intake on your high-carb days. When most people increase their calories, they tend to increase both their carb AND fat intake for the day. But when you increase both your carbs and your fats, your body is going to turn that excess into fat, and that is NOT what we want.
For example, on my high-carb days, I aim to eat 25 – 35% carbs and 45-55% healthy fats. On my low-carbs days, I aim to eat 10 – 20% carbs and 60 – 70% healthy fats. My protein usually stays the same (around 20%.)
YOU MAY EXPERIENCE SOME WATER WEIGHT GAIN
Expect to experience some water weight gain on your high-carb days. For every gram of carbohydrate you consume, you’ll store four grams of water.
Don’t get alarmed over this! It’s a normal process and you aren’t gaining fat. On your low-carb days, you’ll notice that this gain will decrease. So my advice: STAY OFF THE SCALE!!
FIND THE RIGHT FORMULA
There are many different carb cycling schedules. How many days you want to eat high carb depends on you, your goals, fitness level, etc.
For example, I aim for five low-carb days and two high-carb days. My higher carb days (carbs being around the 25 – 35% range) are on my leg day and my total body day.
Just make sure not to put all your high-carb days back to back, you should space them evenly throughout the week.
Some people may do better with three higher carb days and four lower carb days. No matter which plan you choose, be sure to monitor your progress and consider adjusting your schedule to see what brings the best results for YOU!
Here is an example of my carb cycling meal plan:
So now that you have the information about carb cycling, do you think you’ll give it a try? Let me know in the comments!
If you would like a complete low carb, high fat meal plan along with tips to help you get stated on a low carb lifestyle, check out my NEW ebook, The Low Carb High Fat Beginners Guide!
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