Low Carb Cycling for Weight Loss - A Beginners Guide
Carb cycling is a powerful tool for weight loss. Combining the benefits of a low carb diet plan with periodic days of carb loading is one of the most effective ways to lose weight and keep it off.
To most weight loss beginners, carb cycling seems too complex and confusing. Here is a simple plan that will give you all the weight loss advantages carb cycling can offer.
Why Low Carb?
Low carb is defined as a diet that contains 30% or less of carbohydrates. If you are trying to lose weight, eating a low carb diet will make a calorie restriction much more achievable because you will have more stable blood sugar levels and reduced hunger.
The main drawback of eating low carb on a permanent basis is fatigue, brain fog, loss of training performance and the inevitable carb cravings. The solution to this is the a carb cycling method.
Isn't Carb Cycling Just for Hardcore Bodybuilders?
The carb cycling technique is used by bodybuilders who do take the concept to its extremes, but normal folk can utilize the same principals with a more moderate approach and still see the fat melt away while having 2 days of higher calories/carbs per week.
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The Carb Cycling Schedule
The easiest way to set up any type of non-linear diet is to link it to a 7 day week. Nutrition and training should be linked together for faster weight loss and to reduce energy slumps.
- Monday - Low Carb + weights
- Tuesday - Low Carb + cardio
- Wednesday - High Carb + weights
- Thursday - Low Carb + rest
- Friday - Low Carb + weights
- Saturday - High Carb + cardio
- Sunday - Low Carb + rest
The Low Carb Phase [1.2P 0.5F 0.6C]
The low carb phase of the diet can be set up easily with the following method.
(a) multiply your body weight in pounds by (1.2) - this is your protein level in grams
Example - 130lb * 1.2 = 156g protein = 624 calories
(b) multiply your body weight in pounds by (0.5) - this is your fat level in grams
Example - 130lb * 0.5 = 65g fat = 585 calories
(c) multiply your body weight in pounds by (0.6) - this your carbohydrate level in grams
Example - 130lb * 0.6 = 78g carbs = 312 calories
The High Carb Phase [1.4P 0.3F 1.4C]
The high carb phase of the diet can be set up easily with the following method.
(a) multiply your body weight in pounds by (1.4) - this is your protein level in grams
Example - 130lb * 1.4 = 182g protein = 728 calories
(b) multiply your body weight in pounds by (0.3) - this is your fat level in grams
Example - 130lb * 0.3 = 40g fat = 364 calories
(c) multiply your body weight in pounds by (1.4) - this your carbohydrate level in grams
Example - 130lb * 1.4 = 182g carbs = 728 calories
Putting it all Together
Once you have all diet and training set up, you simply have to eat low carb on Sunday through Tuesday and Thursday through Friday. On Wednesday and Saturday you get to enjoy a bit more food and some of your favorite treats.
Carb Cycling for Everyone
Carb cycling is a fantastic way to have variety in your diet while maximising your fat loss efforts. It is no longer a plan exclusively for muscular women or bodybuilders but can be used by anyone.
If you have ever complained that you like the weight loss you get with low carb eating but can't deal with the tiredness and brain fog, then this is for you. Give it a try to you will be surprised how easy and enjoyable carb cycling can be.
Further Reading on Low Carb Eating
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