Carb Cycling To Lose Weight

Stanford University Researchers published a 2007 study in the "Journal of the American Medical Association" indicating that following a low-carb diet for one year resulted in greater weight loss compared to those following other popular diets, such as the Zone and Ornish. However, long-term low-carb dieting can cause a drop in metabolic hormones that result in a sluggish metabolism. An alternative to a low-carb diet is carb cycling, a process of rotating low- and high-carb days.

Function

According to the "Journal of Clinical Endocrinology and Metabolism," leptin and thyroid hormones, which regulate the metabolism, take a nosedive during a weight-reduced state. As a result, the metabolism slows, and fat loss comes to a dead end. However, including high-carb days prevents this drawback, reports Muscle and Fitness website. Carbohydrates increase the hormone insulin, which then boosts leptin and thyroid hormones. An example of an effective carb cycling plan is to lower carb intake for three to four days, followed by a high-carb day on the fifth day. Then repeat the process.

Low-Carb Days

According to the Mayo Clinic, boosting protein and fat on low-carb days increases satiety, which may result in a reduction in calories and promote fat burning. Muscle and Fitness recommends keeping carbs between 100 and 125 g on low-carb days.

High-Carb Days

High-carbs days not only augment the metabolism, but they also give a psychological break from low-carb dieting. According to Muscle and Fitness website, eat between 400 to 500 g of carbs on high-carb days. On these days, decrease fat intake a bit to prevent calories from going too high.

Choose Low-Glycemic Carbs

Research published in the "American Journal of Clinical Nutrition," cited that choosing low-glycemic carbs resulted in a greater loss of body fat compared to those eating high-glycemic carbs. While carb cycling, choose low-glycemic carbs, such as brown rice, quinoa, apples, rye bread and broccoli.

Side Effects

The Mayo Clinic states that following a low-carb diet increases the risk of constipation, as well as digestive problems. In addition, low-carb diets can also increase nutritional deficiencies. On low-carb days, make sure to consume fiber and nutrient-rich carbs, such as low-glycemic carbs. Consuming these within the recommended carb range can decrease the risk for health problems associated with low-carb dieting.