Feature image Carb Cycling

Carb Cycling-Your Go To Guide For Carbohydrate Intake

Carb Cycling Guide with its full potential and all the possibilities. Different nutrition strategies are not new, but as a matter of fact, they are quite present for several years.

Carb cycling or various other strategies are surely contrary to the conventional believes of food and diet patterns.

You might feel confused and want to know why so here you go.

We already have in our minds for decades that either we can build muscles or reduce weight, doing both simultaneously is out of the question.

This is the very time when carb cycling diets emerged. They were not present there, but actually, they were publicized as the ultimate remedy for reducing excess weight.

The noteworthy point was they were there with the claim that you could lose fat and still develop muscles.

In short, this was a revolutionary plan. Majority of the traditional diets and plans were producing totally opposite results. Hence, Carb cycling took the town by storm.

 

Before We Move Further, We Should Start With What Is Carb Cycling?

Basically, carb cycling is an approach in which we can alternate carbs on a monthly, weekly, or daily basis. The common use of this carb cycling thing is to lose fat, betterment in physical performance while dieting or it can also come handy while you may have hit a plateau.

Moreover, it is also a question of personal preference; there are various individuals who like to maintain their carb intake on a daily basis, whereas others might try to consider high carb diets for longer durations.

All in all, carb cycling tries to focus on carbohydrate consumption when it is the most advantageous for an individual.

 

Is It Possible To Decrease Weight?

The system on the back end of carb cycling indicates that weight loss is possible (study).

Carb cycling has a tendency to keep physical performance in, and it can simultaneously deliver advantages of a low-carb diet. However, it is true, theoretically.

There are no two opinions that real weight loss takes place when we can maintain a calorie reduction because it assures that you are taking less number of calories than what your body is actually able to torch.

However, the chances are that beginners will not be much comfortable with it due to its complex nature in terms of understandability.

On the other hand, there will be individuals who will love the flexibility factor of carb cycling. This can enhance the success rate for many, particularly when the target is longer duration.

You can also check out these additional tips for weight loss

 

Scientific background of carb cycling

It is, indeed, a new style strategy.

Carbohydrate manipulation takes place due to biological mechanisms.

We do not have much evidence in terms of studies. To build a certain opinion, we need some solid grounds.

Actually, carb cycling delivers carbohydrate all over the body in tough training days in an attempt to meet the body’s requirements for glucose.

It is likely to reduce muscle loss if muscle refueling is in place via glycogen during high-carb sessions.

Body mechanisms can play a cardinal role if you are serious about weight loss. Thus, keeping body mechanisms either they are related to appetite maintaining hormone (Ghrelin & leptin) secretion or overall body maintaining. High carb intakes with thorough planning can do wonders.

Low carb days can also play a crucial part as they tend to lead the body toward fat consumption as energy fuel. Hence, it might end up improving metabolic flexibility, and it can help in the long run.

Manipulation of insulin is also possible with this carb manipulation.

It is possible to enhance insulin sensitivity, which is an essential indicator of health. The chances of occurrence are more in low-carb days.

The interesting part is, in theory, it indicates the maximum benefit of carbohydrates.

The overall carb cycling system indicates that it is a great thing.

However, we still do not have any direct evidence to give such dramatic statements.

Majority of individuals have confidence that carb cycling is something that can support gain of muscles, and it can be beneficiary for overall physical performance. Well, the good part is that intentional carb intake with a high proportion is likely to improve performance grades.

Taking carbs pre-workout, in the middle or post workout can actually help big time in the recovery process. Thus, eventually, it can encourage the growth of muscle tissues.

However, on the other side of the picture, various research papers suggest carbs are not mandatory for developing muscles; it is the protein that can help straight away.

These all points seem valid when you observe them as theory and for them to make more sense; we need more research work that can draw a comparison of diets that are relatable to building muscles.

 

Sampling carb cycling diet chart for carbs

  • 1st Day: 200 grams (High crabs)
  • 2nd Day: 200 grams (High crabs)
  • 3rd Day: 30 grams (Low crabs)
  • 4th Day: 30 grams (Low crabs)
  • 5th Day: 200 grams (High crabs)
  • 6th Day: 100 grams (Mod crabs)
  • 7th Day: 30 grams (Low crabs)

 

Sampling carb cycling diet chart for fat Intake

  • 1st Day: Low fat
  • 2nd Day: Low fat
  • 3rd Day: High fat
  • 4th Day: High fat
  • 5th Day: Low fat
  • 6th Day: Mod fat
  • 7th Day: High fat

 

Strategic carb cycling

During crab cycling strategically, a whole variety of menus is involved. This style has nothing to do with high carb content portions as the menu changes on a regular basis. However, it lets metabolism to perform its part by adjusting with the intake of food.

 

Keynotes and summary

Carb cycling is a great remedy if you are an advanced user and have hit some sort of plateau.

Firstly, observe your reaction in low carb days, secondly, the muscle ratio that you have, thirdly consider your goals, then the amount of time in which you want to achieve this goal then select the carb cycle strategy.

Once you have chosen your carb cycling strategy now, it is time to set your daily calorie goal for carbohydrates.

Afterward, select daily protein calorie intake.

Then, set the goal of fat calorie intake

Your final step should be deciding carb intake goal for other days then distribute your all macro and micronutrients in your whole day meals with intervals and keep a rational spacing between meal intakes due to workouts that will be part of your days.

Also, keep your snack timings part of your days.

Now, you are all set to start!

 

Reference:
  1. https://www.ncbi.nlm.nih.gov
  2. https://www.ncbi.nlm.nih.gov/
  3. www.ncbi.nlm.nih.gov

 

<a href=”https://www.freepik.com/free-photos-vectors/food”>Food photo created by freepik – www.freepik.com</a>

 

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