Carbs Cycle: What? Why? How? Photo by Lavi Perchik on Unsplash Having heard about the Paleo diet, blood type diet, vegan one precisely one of the most popular ones, raw diet and carb cycle aka carbohydrate cycle. These are one of the most famous healthy diets which are adapted by many fitness freaks and carbs are one of them. It is one thing you can do to lose weight naturally and maintain physical fitness. If you are willing to shed some pounds then just focus on low carbs more and if you feel like putting on some extra pounds then definitely high carbs. What is Carb cycle? Well, there is no proper definition of the carb cycle but to understand in a simple way it is all about altering the intake of carbohydrates in order to make your body fit. It can be followed on the basis of days and months. Though it is considered to be one of the strict diets because it is for endurance athletes and people on low-carb diets. It comprises two types of carb intakes, low and high. Why go for a carb cycle? A well-organized carb plan for a short duration can be very helpful as the overall goal is to consume quality whole foods, by limiting processed and sugary foods. If the carb plans include a calorie deficit, it will promote weight loss. For a gym freak, it can have added advantages of supplying additional energy when undergoing intense training sessions, it also helps in improving performances, reducing muscle wastage and helping in stabilizing the appetite-regulating hormones leptin and ghrelin.
How does a carb cycle work? Photo by DDP on Unsplash It is usually for people who are usually insulin resistant, or prediabetic, who have type 2 diabetes can benefit from carb cycling, as the decrease in carbohydrate intake and insulin release allows the body to burn through its stores of carbohydrates and switch to using fat for fuel. It means it helps to detox the body naturally. As per dietary guidelines, the carb intake should be somewhere around 45-65% of daily calorie intake. The main goal of the carb cycle is to maximize the use of dietary carbs and stored glycogen. This is done in two ways: Infrequent large carbohydrates: Here, you will consume low carbs for 7-14 days straight and on the 15th day you will consume high carbs. Going for longer days with less amount of carbs will push your body towards using an alternative source of energy such as stored fat. And once your carbs have reduced to zero, your body will solely rely on stored fat. Frequent moderate carbohydrates: Here, you will consume low carbs for 3-4 days and on the 5th day you will consume high carbs. High carbs are only to refuel your muscles, enhance your athletic performance, and regulate hormones such as leptin and ghrelin. Leptin signals our brain when we are full and don’t wish to eat more and ghrelin does the opposite of sending signals of hunger.
The low carb food is: lean meats, such as sirloin, chicken breast, or pork fish and eggs leafy green vegetables such as cauliflower and broccoli nuts and seeds, including nut butter oils, such as coconut oil, olive oil, and rapeseed oil some fruit, such as apples, blueberries, and strawberries unsweetened dairy products including plain whole milk and plain Greek yogurt The high carb food is: Sweet potatoes Beets Corns Quinoa Brown rice Oats Tips on low carb diet to shed weight: 1.Always know what you can eat 2.Have some knowledge about what servings and carbs count can be consumed 3.Always follow a meal plan 4.Avoid choosing unhealthy food 5.Carry your low carb snacks with you always 6.Consider the carb cycle and adhere to it 7.Remember not all carbs are equal 8.Be aware of options around you Carb cycle is useful in many ways but with proper and organized meal plans and appropriate substitutions. Many people follow a carb diet in order to shed weight but it may not be the best way to achieve long term goals. Also, remember when in a low carb diet, it is essential to have healthy food and avoid all kinds of processed food.
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