An alternative approach to dieting is the concept of carbohydrate cycling, a method utilized by bodybuilders for decades to achieve low levels of body fat without sacrificing hard-earned muscle mass. The concept is to utilize carbohydrates at specific intervals and predetermined ratios on certain days to maximize the body's hormonal output and prevent a plateau in your progress.
When undergoing any type of weight-loss regimen, the goal is to consume fewer calories than you burn, resulting in a negative net yield. Ideally the calories that are burned are coming from sources of body fat, as opposed to muscle tissue. Unfortunately, this is not always the case. As your body grows more used to any particular program, it begins to adapt to the demands placed on it and the regimen becomes less effective. Carbohydrate cycling effectively addresses this problem by varying the carbohydrates, and sometimes calories, consumed daily in such a way that the body is hard-pressed to follow. The result: consistent fat loss. In addition, carb cycling allows you to maintain an intense exercise regimen, because you're still consuming sources of healthy carbohydrates to fuel your workouts.
According to Bodybuilding.com, carb cycling diets consist of three primary phases: a high-carb day, low-carb day and a no-carb day. These days are designed to coincide with your specific exercise regimen and goals. For example, on the high-carb day, you perform the highest-intensity exercise to allow for adequate performance and recovery and use the no-carb day as a rest day. This allows the body to recover from intense bouts of exercise while preserving muscle mass and rapidly losing body fat. The primary method of exercise on a carb cycling diet should be from resistance training, though it's still effective without it. This burns an excess of calories and utilizes muscle glycogen for repair; hence, the need for additional carbs. To determine the total number of calories you should consume to lose weight, calculate your BMI at bmi-caluclator.net.
Designing a Diet
The specific macronutrients of each day are dependent on the person, but it's important to maintain the same ratios each week. An example, the lower end of the spectrum for carbohydrates, could recommend 1g carbohydrates per 1 lb. body weight on a low-carb day, and 2g per 1 lb. on a high-carb day. No carb days should be as low as you can make them -- in other words, no direct sources of carbs. Indirect forms such as vegetables and nuts are acceptable. Protein intake for the week should remain a constant, at least 1g per 1 lb. body weight. The remainder of the calories should come from healthy fats, and as carbohydrate intake drops, fat intake should rise. Ideally, total calorie intake should remain relatively constant.
Each day of the week is assigned a designated phase, and this is cycled for a series of weeks. Ideally, each phase is followed by a different phase the following day to prevent the body from growing used to it. For example, a weekly schedule could look something like this: No Carb, Low, High, Low, No, High, Low. Try to keep high-carb days to no more than two to three per week for best results.
Sources of Food
Acceptable sources of carbohydrates are those that are from slow-digesting complex carbs, such as oatmeal, sweet potatoes, brown rice, whole grains and fruits. Immediately after the workout, it may be necessary to consume simple carbs to replenish muscle glycogen. Sources of protein include any kinds of lean meats including chicken, fish, or beef, as well as eggs, milk, soy, and nuts. It's important to consume enough dietary fat to keep testosterone levels high during the process. Aim for sources of omega-3s and omega-6s such as raw nuts, fish, olive oil and avocados.
Member Comments