Dieting is a good thing only if you know what you are doing. Believe me; people diet all the time. However, they rarely know what to do for them to reach their goals. Remember, part of dieting involves cutting down on the carbohydrates.
Anyhow, there are a lot of controversies that surround the issue, especially matters touching on quantity and quality. The good news, however, is that carb cycling can help alleviate the issue.
Carb cycling, being an ingenious way of consuming carbohydrates, allows you to eat only what you need particularly if you are to attain your physique goals fast.
So, what is carb cycling?
Carb cycling is a trend born out of deficiency. Remember, we hardly have stationary diets which is why carb cycling is incredibly important.
What are stationary diets anyway? A stationary diet is just that. It refers to a meal or set of meals known to pack the same amount of fat, carbs, proteins, or calories in your body. In short, stationary diets are quite a bore.
They hardly benefit your body given that less oxidation occurs when your metabolism is used to the same type of food. That settled, stationary diets just pull you down meaning it is useless to consume the same meal time and again.
Fortunately, it is when things are dark that carb cycling steps in to save the day. This technique fixes all problems arising from stationary diet consumption. Remember, the approach allows you to alternate different types of foods thus yielding varying results altogether.
Carb cycling also plays another essential role in your body. It raises your carbohydrate levels and at the same time squashes the fat in your body especially on training days.
Carb consumption during intense workout days
Let us face it. Your body requires a lot of energy especially if you are to engage yourself in some rigorous activity. That said, you need to eat up 2 to 2.5 grams of carbohydrates per every pound of bodyweight.
After all, carbs equate to fuel meaning the more carbohydrates you consume the more energetic you become.
Low Carb Days
How much carbohydrate should you consume during those low-carb days? 0.5 grams of carbohydrates per pound of bodyweight will surely do. Recall, these days are less intense as you only keep your shoulders, chest, and arms engaged.
Low-carb days, for your information, work best during medium-intensity cardio.
When does your body need little to no carbohydrate content? Days allocated for rest always equate to no-carb days. The body, despite requiring a bit of carbohydrate to get by, hardly needs it especially when you are lazing around.
That said, you need to stay away from carbs lest you alter your weight loss program.
Does this technique work?
There is little research to go by on this subject. However, testimonials show that carb cycling is downright effective. As a matter of fact, carb cycling is an approach that appeals to bodybuilders and athletes the most all thanks to its flexibility.
Far from that, theoretical knowledge also rallies a lot of its support towards carb cycling. Carbohydrate reduction in the body only means two things. One is that you lower the carbohydrate levels in your body.
A reduction in body carb levels stimulates the oxidation of excess body fat which then leaves you as lean as they come. Did you know that carb reduction can induce insulin sensitivity?
Well, studies show that low carb intake is actually helpful because it has been linked to better body composition. In short, the carb cycle is all you need to lower body fat thus leaving you looking lean and fit.
What happens on days when you must consume significant volumes of carbohydrates?
Nothing worth worry happens when you increase your carb intake. As you are aware, high-carb days are filled with a lot of action and fun. Therefore, you end up burning up the extra carbohydrate content in your body given that more energy is needed.
Secondly, a high carbohydrate content leaves your belly full meaning you fall less hungry even on a busy day. Thus, a high carb content actually saves you from eating more.
Can carb cycling work for me?
Can carb cycling work for me? That is one hell of a tough question that requires a genuine answer. Carb cycling serves anyone looking for a solution for uncontrolled weight gain best.
The process is not only effective but also appealing. Recall, it allows you to eat what you love and when you want to. Additionally, carb cycling allows you to consume only what your body needs.
After all, it is called cycling for a reason. You, by cycling your carbohydrate intake, expose your body to only what is necessary. Lastly, the carb cycle can help stimulate body hormones aligned with regulating body fat.
Best carb cycle practices
Tracking your food is the best way to ensuring that the carb cycle works for you. This practice not only allows you to lose excess body fat but to maintain the newly acquired weight as well.
However, a lot of planning is required for you to hit the mark. Tracking your total daily energy expenditure, for example, can help save the day. Luckily, the formula below can help you get to the top.
The total daily energy expenditure can be obtained by first calculating the Basal Metabolic Rate (BMR). The formula is as follows:
BMR = 66 + (6.23 × weight in pounds) + (12.7 × height in inches) – (6.8 × age in years)
You then have to multiply your BMR with your activity level. A little honesty is required in this stage to prevent you from making costly mistakes. Below are the physical goals you should aim for:
- Sedentary exercise: BMR × 1.2
- Light exercise: BMR × 1.375
- Moderate exercise: BMR × 1.55
- Hard exercise: BMR × 1.725
- Incredibly hard exercise: BMR × 1.9
Cycling for fat and weight loss
Are you looking for the perfect abs? Carb cycling may be the way to go. This technique, to say the least, helps you enter a calorie deficit. But what happens when you have deprived your body of carbohydrates.
You need to consume a lot of lean protein. Your goal on any day should be to keep the protein level at 1 gram per pound of body weight.
Cycling for maintenance
You must on any day maintain your carb intake to prevent you from going back to the dark old days. Experts recommend that you:
- Keep your protein levels at 1 gram per pound of body weight every day,
- Ensure 50% of the calories originate from carbohydrates on a busy day and 25% on ones, and
- Fats in the body equal any remaining calories.
The 3:2- low: high method can certainly help advance your agenda. The five-day cycle involves the consumption of foods low in carbohydrates for 3 days followed by meals rich in carbs for the next 2 days.
But how do you stick to your target?
It is pretty simple. The 3:1 technique can save the day if you are looking for a way to shed off the extra weight. This approach requires you to eat foods low in carbohydrates for 3 days followed by 1 day of proper feasting.
Unheard secrets about carb cycling
These are some of the things you need to consider when you opt for carb cycling.
Unexpected water gain
Carb cycling increases water gain in your body and I will show you how. Every gram of carbohydrates you consume converts to four grams of water.
Be wise as you consume carbohydrates
Make good choices even when you are under the carb cycling program. Recall, too much starch in your body might stall your goals. That said, you need to consume brown rice, sweet potatoes, whole grains, whole wheat pasta, and whole oats rather than candies and chocolates.
Do not eat fat on high-carb days
Dietary fat poses a significant threat to anyone who wants to shed off a few pounds. Therefore, refraining from the same gives your body more room to oxidize the carbs.
You need to be in a calorie deficit to lose the extra fat
A caloric deficit, by depriving your body of proteins and fats provides more room for carb synthesis. Indeed, you cannot grow lean when you are not on a calorie deficit.
Alternating your carb intake not only makes the process successful but exciting as well.