A lot of those looking to lose weight end up cycling through various diets in their ultimate goal to lose weight. The problem with a lot of the diets out on the market is they have a fundamental problem with sustainability. Whether the diets themselves are too restrictive or as a direct result of the body adjusting to it, the diets begin to lose their effectiveness over the long haul. This is where carb cycling comes into play. Carb cycling solves some of these inherent issues with traditional dieting. In this article, we will be going over carb cycling and why you should attempt to implement it into your dieting program.
Carb Cycling – What Is It?
The concept of carb cycling is very simple. Generally, you are going to implement three separate diets on different days. One day, you will be consuming a diet that is high in carbohydrates. The next, you will be eating a diet consistent in low carbohydrate foods. And lastly, you will be implementing days where you consume no carbohydrates at all. Generally, these three different days are to be rotated and/or cycled in an equal fashion. While there are many other intricacies of this particular diet that can come into play, this is the very basics of the diet in itself.
The key point of this diet is carbohydrate manipulation. As with the diet, your protein and fat intake are going to remain steady and consistent throughout the entire diet. The ultimate goal that you have in terms of your fitness objective is going to determine how you go about implementing the diet into your routine.
The Overall Basics:
Generally, when you implement this kind of diet into your routine, you are going to want to consume a meal 6 times per day. While you can implement a plan that only requires you to eat 5 meals per day, it is generally advisable to eat a good 6 times throughout each and every day. Throughout the meals that you consume, it is advisable to keep your ratios fairly consistent so you are able to maximize the impact of this particular diet program.
Importance Of Protein Consumption:
Protein is typically going to be the easiest part of this diet. Protein is perhaps the very foundation of the diet. A lot of people might assume that carb cycling only has to do with eating and/or skipping carbs. The truth is, protein is the key component of this diet and it is not to be skipped – on any day. The significance of getting the right amount of protein into your diet cannot be overstated. One gram of protein per pound of body weight is generally going to be the absolute minimum to get into your diet regardless if you are implementing a carb cycling diet or not. With that being said, it is generally advisable and preferable to get even more protein into your diet whether its from real food sources or even some from a high quality protein supplement.
Assuming you are getting sufficient protein into your diet, you are going to want to get around 1/6 of your daily protein requirement into your body every single meal. Thus, after 6 meals, you should get your full required and/or preferred intake of protein. While you can eat more for any specific meal during the day, you do not want to end the day in a deficit. Protein is a key component of having success with this diet because if you are not getting enough of it, it can hinder the fat/weight loss process. The best way to get quality protein sources into your diet would be to consume lean protein sources such as fish and/or meat. However, as noted previously, you can substitute one or two small meals with a high quality protein supplement.
Importance Of Fat Consumption:
When it comes to fats in this particular diet, you are not going to really need to worry too much about them in the long run. While this particular diet is not a high fat diet, it is not a diet where you are going to limit your fat intake in anyway, shape, or form. It is not necessarily important in the amount of fat that you get into your diet every single day. However, you do want to be sure that you are getting high quality fats into your diet that can help with overall well being such as omega 3 fatty acids. Good ways to get high quality good fats into your diet would be to consume grass fed butter, fish, olive oil, and more.
What To Do – High Carbohydrate Day:
When it is time to enjoy your high carbohydrate day, you will want to be sure that you are getting as many carbohydrates as possible in four meals that you are going to eat throughout the day. Another important source of food that you will want to get into your diet each and every day is a high quality fruit source. This will help to keep your glycogen stores full and it will keep your body in a completely full state rather than positioning to a keto state. Therefore, it is important to consume a piece of fruit with each and every meal along with having high carbohydrates with each meal. The good thing about this diet is the fact that you are not necessarily going to be aiming for any particular number. Therefore, it should be much easier to follow than having to count the carbs that you are eating. The goal is to eat until you are satisfied and to not go past being ‘full.’
What To Do – Low Carb Day:
When it comes to your low carb day, you are going to have to pay attention to what you are consuming much more. For those that really do not want to have to count their calories, there are ways to get around it. You want get get around 1 gram of protein into your diet per pound of body weight.
What To Do – No Carb Day:
When it comes to no carb day, you should be able to have the easiest time. While it might be easy to understand and implement, it is also likely going to be the most physically challenging due to your body having to adjust to providing energy sources from fat and protein. Throughout this day, you need to avoid eating any form of carbs – period.
In the end, carb cycling is a great way to keep your body guessing and to keep it working optimally. Because you will be constantly changing your diet, your body will constantly have to adapt and it will never be able to plateau. This is a great way to lose weight effectively and efficient and to sustain the weight you do lose.