Carb Cycling For Weight Loss-How To Make It Work?

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Carb Cycling For Weight Loss

carb cycling 1

Carb Cycling For Weight Loss

All those people who have seen me earlier want to know from me how did I lose so much of weight? My simple answer to them is through self control. 😛 Frankly speaking when you are on a weight loss journey there are so many desperate efforts you actually make to shed all those unwanted kilos, and then a point comes when you stall badly. The scale refuses to budge. You run and sprain your ankle, but the scales remain adamant.

And then you get frustrated and decide to eat up every thing that catches your eye.. every fruit, every grain, and every thing around you could lay hands on… and then next morning, when you realise what horrible blunder you have committed; you climb up the weighing scale on a sly, with your eyes closed and you slowly open your one corner of the eye to see that horrendous number out there and then, the very next second you jump around shrieking like a maniac…. yes, yes… you lost that darned weight. Finally the scales moved.

Now the question arises, how did this miracle happen? You ate so many carbs and calories yet you lost weight…. How?? Why??? Well there is a term for this phenomenon…Carb Cycling.

carb cycling

What is Carb Cycling?

Carbohydrates are divided into two main categories; Healthy and Unhealthy Carbs. For the overall growth of the body healthy carbohydrates are required, but when to consume them and how to consume them, that is the biggest challenge for the person. The ‘what and when’ of the carbs consumed can drastically affect your body’s response to them. So, to manipulate this carb consumption there is a process called Carb Cycling.

Carb Cycling is a method of controlling carbs, which requires carbs counting. This carb cycling is most effective for those who already have lost a lot of weight and have final 10 -15 kilos to lose.

How Carb Cycling Works?

Cycling carbs is more of a hormonal strategy than a caloric one. In carb cycling, a week is divided among three types of days:

  • No carb days
  • low-carb days
  • high-carb days.

NO CARB DAYS:

What to eat?

carb cycling no carb

  • High-fiber vegetables such as leafy greens, broccoli, onions, peppers and mushrooms along with lean protein and good fats.

What not to eat?

  • Starchy carbs such as potatoes, rice, cereals and oats.
  • Veggies such as beans, zucchini, squash, and pumpkin.

How many carbs?

  • Total carb intake should be less than 25 grams per day and from fibrous veggies.

LOW CARB DAYS:

What to eat?

Why Brown Rice Is Better Than White Rice

Fibrous veggies can be eaten freely, with two or three servings of starch from clean sources such as brown rice, sweet potatoes, oats, starchy veggies and fruit. Starchy carbs should be consumed post-workout.

What not to eat?

Gluten, Soy and Dairy

How many carbs?

Stay below 75 grams of carbs.

HIGH CARB DAYS:

carb cycling high carb

 

What to eat?

Enjoy a cheat meal on a high carb day as it is advantageous. to make the best of high-carb day, eat plenty of lean protein and a few servings of healthy fats.

What not to eat?

Remember High-carb day is not an excuse to binge eat; it’s a systematic way to reset muscle-building and fat-burning hormones.

How many carbs?

Women can consume between 150 and 200 grams while men can have up to 300 grams. But the fact still remains that the amount of carbs for consumption depends on your body size and activity level.

Using these three daily eating protocols, it’s easily possible to alter the body’s complete hormonal adjustment and maximize fat loss and muscle gain.

What to be careful about?

Since carb cycling employs high carb days, it’s psychologically satisfying, helpful in curbing  cravings and making it easier to adhere to the program But when we do two or more high carb days in a row, there are chances that the fat storage momentum can build up making it difficult to help the stall to break. So the final key mantra to the whole carb cycling is “Think like a genius, which carbs you should have and at what time.”

 Would you like to try Carb Cycling for weight loss?

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6 COMMENTS

  1. Interesting! I would like to know, how do i divide the days in a week? I’m lifting weights too, would that hamper in my energy levels?

  2. Hi,

    I have been looking for an indian diet plan to help me go for carb cycling. Your Blog is quite useful. Could you suggest a weekly indian vegetarian diet for carb cycling?

    Thanks.

  3. I have been looking for an indian diet plan to help me go for carb cycling. Your Blog is quite useful. Could you suggest a weekly indian vegetarian diet for carb cycling?

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