The science behind it some benefits you can get out of it, and how you could implement your own carb cycling plan.
What is Carb Cycling?
It’s a strategic diet plan that involves a series of low carb days, followed by high carb days, followed by low carb days, followed by high carb days, So a typical cycle for me would be seven days long one week it would be three low-carb days, followed by a high carb day, followed by two low-carb days, I’ll buy one more high carb day and what this does is it aims to keep your metabolism up in a Clarke deficit as well as maintain fat loss throughout your entire cut.
Science Of Carb Cycling
The science behind it you are getting carbohydrates when you need them so you are having two high carb days a week, Going out with family and you are at a restaurant and you want to indulge and you want to be able have those carbs and be able to eat whatever you want another thing it does is it improves the function of leptin in your body.
So what leptin is it’s your hunger hormone it tells your body when you are hungry and when you are not hungry and how well you respond to leptin determine your hunger levels and carb cycling can help with lepti response, it also improves your insulin you are able to manipulate your insulin and spike it when you need it and improved insulin sensitivity can help your body stay in an anabolic state a muscle building state and you also be able to notice effects from yes that’s the thermogenic effect of food this is how many calories you burn actually digesting your food so it takes to burn calories carbs fats and proteins and protein actually has the tes and with that you are going to have a lot of protein on your low-carb days, so you are going to be burning even more calories on those days because of the thermogenic effects of food.
Benefits of Carb Cycling
Some benefits you actually get out of carb cycling, Maintaining that metabolism normally when you are a quart deficit your metabolism starts to slow down you notice that your body starts burning fat less and you can even go into starvation mode where your bus or your body starts to break down your muscle instead of utilizing fat as an energy source but with carb cycling your spikes and calories or spike and carbs helps to keep your metabolism riding throughout the week instead of just dropping straight down to the cut,
It drops on the low carb days and comes back up and drops and comes back up you will also be able to retain muscle, the insulin manipulation your body is going to be muscle sparing you are going to use readily available energy as well as utilizing fat as an energy source and then there’s consistent fat burning your body instead of using those carbs because you don’y have them it’s going to utilize fat to get you through your work your workouts to get your gives you through the day just staying alive.
Implementing Carb Cycling
Implementing carb cycling these’s a couple things you need to know you need to know BMR that’s your basal metabolic rate and what that is how many calories your body burns just keeping you alive you know just getting air into lungs and keep your brain functioning you can find this using an online calculator that’s what i have done in the past and it’s really simple you just type in your height, weight, gender and whatnot and you also need to know your TDEE and what this is, is your total daily energy expenditure this is your BMR your basal metabolic rate plus the amount of calories that you burn going throughout your daily activities you know getting up,
Brushing your teeth, cooking food, going to your workouts and anything else that forces you to exert some kind of effort, once you know your TDEE you can figure out how many calories you need to your high carb days and how many calories you need on your low carb is on a typical high carb day you want to be in a 10% clawd episode as well as a 20%clerk deficit on your low-carb days, if your metabolic rate is 1,900 calories and your TV ee is 2800 calories so on a high carb day to be in 10% core deficit you are going to meet to eating about 2,500 calories on a low-carb day to be in a 25% deficit you need to be eating 2,100 calories once you know your calories you can start to figure out your macros.
High Carb Day:
Gram protein per pound of bodyweight, 50% of calories from carbs, and the rest from fat
So on high carb day you will be eating like about 2,500 calories and you will have those calories come from a combination of protein fat and carbs your protein you want them to be at about a gram per pound of body weight so 190 grams of protein you want 50% of your calories to come from carbs so take that 2500 calories number and you find 50% of that, so 1250 and then and divide that by 4 that’s how many calories in one carb that give you the number of carbs and a half then i have left over with a few calories and that’s what you should determine how many fats to eat.
Low carb day:
10% of calories from carbs, 60% of calories from protein, and 30% of calories from fat
So on low-carb day you are going to eating like 2,100 calories so you want 10% of those calories to come from carbs so 10% of 20100 that’s 210 carbs or 210 calories from carbs, so that’s a very low number about 50 grams of carbs, you want 60% of the calories to come from protein and then you want 30% to come from fats. So what that comes out to on a high carb day 315 grams of carbs 180 grams of protein and 60 grams of fat that’s for a low carb day for you that comes out to 52 grams of carbs 315 grams of protein and 70 grams of fat so tons of protein on those low-carb days really helps keep up your thermogenic effective food.
Read More…. Good Carbs And Bad Carbs (Low carb diet)
Sample high carb day
sample low carb day