Ignite Fat Burning With Carb CyclingThe Fast Lane to Six Pack Abs
Struggling with yo-yo dieting? Tired of cutting and bulking? If so, it’s time to change your approach to nutrition. Crash diets are not the answer to fat loss. Cutting and bulking does work, but it may not be the best option for those who wish to stay lean year round. Carb cycling, on the other hand, makes it possible to shed fat and build muscle at the same time. This dietary plan has been around for decades. It’s convenient, easy to follow, and sustainable.
How Does Carb Cycling Work?
Carb cycling enjoys a lot of popularity in the bodybuilding world. However, anyone can reap its benefits. This eating plan alternates low carb and high carb days. It doesn’t require calorie counting, special meal plans, or supplements. Its primary goal is to deplete and refill muscle glycogen stores, which helps balance your hormones and boost athletic performance.
The benefits of carb cycling for fat loss are backed up by science. This dietary protocol has been shown to boost thyroid function, accelerate fat loss, and increase metabolic rate. It also enhances mental focus and improves body composition. When done right, it can help you slim down and build lean muscle. Unlike ketogenic and low carb diets, it doesn’t cause fatigue, migraines, low energy, and loss of strength. Since you can enjoy your favorite foods on high carb days, you won’t feel deprived.
What Are the Benefits?
With carb cycling, you’ll get big and strong while dropping fat. Additionally, you’ll have the energy needed to work out hard and maximize your gains. This dietary plan will rev up your metabolism and enhance your ability to burn fat for fuel. Compared to other diets, it doesn’t restrict any food groups or macros. Depending on your needs, you can load up on carbs over the weekend or anytime during the week. This helps maintain your sanity, strength, and endurance.
Low carb diets fail simply because they’re not sustainable on long term. You can not give up carbs forever. These nutrients are the body’s main source of fuel. Without carbs, you will lack energy and stamina, feel sluggish, and lose muscle. Most fitness pros and athletes who go on low carb diets before a competition have to give up their social life and end up feeling miserable. On top of that, they gain weight as soon as they return to normal eating.
Carb cycling works because it allows you to enjoy a wide range of foods and meal combinations. Dieters can eat starches, grains, fruits, and even dessert on their low carb days, and fatty foods like peanut butter and bacon on high carb days. This eating plan is flexible and can be customized according to your needs. Your daily carb intake depends on the intensity of your workouts. Ideally, you should load up on carbs on your heavy training days.
How to Set Up a Carb Cycling Plan
There are several ways to implement carb cycling for fat loss. It all comes down to your goals. To build a six-pack, it’s necessary to reduce your body fat levels while preserving as much lean mass as possible. A traditional low carb diet can help you shed fat, but you will also lose muscle and strength. For carb cycling, figure out your weekly calorie balance and then determine your daily calorie goals. Aim for about eight calories per pound of body weight. The next step is to calculate your daily protein and carb requirements. The rest of your calories should come from fats.
As a rule of thumb, keep fats to a minimum on your high carb days. Increase your fat intake on your low carb days. Get at least 1.5 grams of protein per pound of body weight per day. Some athletes have three low carb days followed by one high carb day. Others go low carb for five days in a row, and increase their carb intake over the weekend. You can also load up on carbs every other day.
On low carb days, aim for about 0.5 grams of carbs per pound of body weight. Your meals should consist of protein and leafy green vegetables along with a source of fat, such as raw nuts, almond butter, or coconut oil. On high carb days, consume up to 2.5 grams of carbs per pound of body weight. Some fitness pros also incorporate moderate carb days and no carbs days into their diet. However, if you’re new to carb cycling, stick to low carb and high carb days to keep things simple.
For optimum results, eat whole foods. Eventually, you can have a cheat meal once a week (on a high carb day), but try not to go overboard. Maintain a high protein intake at all times to preserve muscle and keep your metabolism up. If you hit a weight loss plateau, reduce your daily calorie intake, or incorporate a zero carb day into your plan. Intermittent fasting can help too, so give it a try!