CARB CYCLING
Instructions
If you are like me, you are a creature of habit. This makes carb cycling quite easy.
On low carb days, I know exactly what I need to eat and I insert my favourite proteins, fats, vegetables and snacks.
Ideally you want to aim for 5-6 lower carb days. However, depending on your goals and level of activity, this can vary.
Why cycle between high and lower carb days?
Low Carb Days:
promote fat loss by tricking your body into burning fat for fuel (instead of the sugar from the carbs it would normally get)
keep your body more receptive to insulin, improving your body’s muscle-building response
Regular Carb/ Regular Macro Days:
stimulate an insulin response that shuttles nutrients in your muscle cells, causing them to grow.
replenish glycogen stores that fuel your muscles and make you feel good and energized
Below is the layout of a low carb day. Simply choose a food from each category on the substitute list and fill out your day. Pay attention to serving size.
Your number of low carb days in are dictated by your goals. In the beginning, you may wish to have 5 -6 low carb days and one high carb day until you reach your goal. For maintenance, you can reduce to 3-4 low carb, 2 or 3 moderate with 1 higher carb day.
Example Low-carb day:
Upon waking: lemon water.
Breakfast: Egg/egg whites scrambled (can add veggies). Cook in avocado oil. Have a side of berries or greens
12:00 p.m: 6 oz Turkey with large leafy green salad and avocado or olive oil and berries. Add your seeds to your salad
2:00 p.m: Protein Shake
6:00 p.m: 5 ounces grilled chicken or 6 oz white fish with lots of vegetables
Snacks are nuts, berries, dark chocolate, olives, cherry tomatoes etc.
REGULAR Carb/MACRO Days
The best part of carb cycling is the flexibility it allows. It is much easier to stick to a plan when it fits into your life. It is a strategy that an be used year round and adjusted according to your goals. Is it a lifestyle. It allows you to reach your goal and maintain it. There have been numerous studies that show that low carb eating is beneficial. We are adding in one or two higher carb days to restore glucose and glycogen stores. Also, eating low carb for too long without a “re-feed” day can stagnate weightless.
You may use your higher carb day for a cheat meal or special or social event. Keep in mind, it is better to get your carbohydrates from clean sources rather than inflammation causing, low nutrient foods. Excessive carbs and “junk” carbs can be stored as fat. Carbs are not a villain, but bad carbs are.
If weightless is your goal, if possible, try to start with two straight lower carb weeks or hold off on cheat meals until you are closer to your goal. If you are training regularly and trying to gain more lean muscle, you may want to have a higher carb day the first or second week.