Carb cycling is for you today.
If you have ever tried to lose body fat, you’ve probably heard how bad carbs are for you. But we need to clarify something – there are two types of carbs called fibrous and starchy. Fibrous carbs are fruits and veggies and should be consumed in abundance.
The other carbs, starchy carbs, are your bread, rice, pasta, potatoes, etc. They should not be avoided altogether for they have their time and place. Therefore, when you eat the bread or rice can make a big difference.
My general rule is to eat them no more than once a day, preferably after a workout when your metabolism is at its highest.
Also, there’s this concept that many people follow called CARB CYCLING. It has worked well for many people but requires planning in advance and strict adherence.
As you know, your body is incredibly smart. If you cut carbs from your diet you will lose a little at first, but your body will adapt. In other words, you’re eating no carbs and not losing body fat. What’s that all about?
That’s where the concept of CARB CYCLING comes in handy. Basically it is a planned re-feeding of starchy carbs that tricks your body by making it think you aren’t entirely restricting carbs so it can continue with the fat loss process.
As a result, here are a few carb cycling tips:
1. Firstly, infrequent, big re-feeds (only good for people who can be 100% compliant). Plan, let’s say a 2 week cycle. On days 7 and 14, you consume large amounts of starchy carbs. ZERO deviation on the plan can happen the other days, otherwise this type of cycle will not be effective.
Consume about 3x your daily intake from your normal days.
You must exercise on re-feed days.
Assess after a cycle to make sure this type of plan is working for you.
2. Secondly, frequent, moderate re-feeds
You eat very few starchy carbs, then up your intake for one day every 4 or so days.
Carbs must be HIGH QUALITY – think sweet potatoes, quinoa, brown rice, fruits.
Consume about 1.5x your daily intake from your normal days
You must exercise on these re-feed days.
In conclusion, carb cycling is for you today.If you think you might like to try carb cycling and have questions, we’re here to help!
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Yours in Health,
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