14 Nov Carb Cycling for Fat Loss
Carb Cycling is a popular term you’ll hear in the health & fitness community. Although, many may think that it’s this complicated process, it’s really quite simple.
Carb Cycling is varying the amount of carbohydrates you ingest each day. Carb Cycling can be a great tool to use when trying to burn fat and lose weight. Let’s discuss reasons why to consider Carb Cycling and how to do it.
When you Carb Cycle, you have days where you ingest amounts of high, medium, and low carbs. Think of your high carb days as your building days. Your high carb days help with muscle recovery, replenish glycogen cells, and support muscle growth. The low carb days will help with insulin sensitivity and weight loss.
Besides the positive fat loss benefits of carb cycling, it can also have positive psychological effects when dieting. Going through a dieting phase is definitely physically difficult. However, it can be argued that it’s actually more psychologically taxing.
When you’re dieting – restricting your calorie intake and increasing your energy output – it really challenges you psychologically. Carb Cycling helps with your mental state while dieting, because carbs specifically, have significant stimulatory effect on metabolic rate, thyroid function, and leptin production.
Carb Cycling is also used to avoid your metabolism slowing down. In a dieting phase, it’s typically effective to acutely increase your carb intake (high carb days), to help jumpstart hormonal and metabolic factors.
A simple way to get started on a carb cycling plan is to first figure out how many calories and macros you should be consuming in order to lose weight – based on your body composition. From there, as a rule, try sticking to 2-3 low carb days in a row, followed by moderate and high carb days. An example of a Carb Cycle program for fat loss could be:
• Day 1: High grams
• Day 2: Med grams
• Day 3: Low grams
• Day 4: Low grams
• Day 5: Low grams
• Day 6: Med grams
• Day 7: Med grams
Carb Cycling is a very popular tool to use for fat loss. However, it is just one of many tools that can be used to lose fat. There are many ways to go about fat loss, but at the end of the day it simply comes down to being in a caloric deficit and expending enough energy to burn fat.
Carb Cycling is not for everyone. Choose the best dieting protocol that works for you and that you can accurately follow consistently – for an extended period of time.
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