carb cycling diet plan - fitness diet - Fitness knowledge network

Burn more fat and maintain muscle mass with this carb cycling diet plan!

Most People who want to lose weight know that they need box-sizing: border-box !important; word-wrap: break-word !important;">Reduce carbohydrate intake to burn off fat. However, The long-term low-carb, low-calorie diet can finally begin It will bite you back. Initially, the reduction in carbohydrates will result in weight loss andImprove body composition. However, over time, a consistent low-carb diet affects more than just your hormones , Slow down your fat metabolism, and seriously weaken your muscle building. Reasonable arrangement of carbohydrate diet can not only stimulate the body to secrete hormonesPromote Protein synthesis will also promote fat oxidation and consumption.

What is Carb CyclingCarb Cycling?

When you're on a low-carb diet, your body -sizing: border-box !important; word-wrap: break-word !important;">Use up its stored muscle glycogen (the stored form of carbohydrates), which is the body's main source of energy. WhenThis consumption is especially heightened during high-intensity training. As a result, the body will seek alternative energy sources, specifically choosing ketones from stored body fat and fatty acids. Our bodies even increase intracellular mitochondria (the energy-producing tissue within cells) to help increase energy needs, because consuming fatty acids for fuel is much slower than obtaining energy from glycogen! Increasing the number of mitochondria in the body helps the body produce APT faster, meeting energy needs so that you can still work while also allowingYou burn more fat. This is what you want your body to do when you follow a low-carb diet, right?

However, Over time, as you start to lose more fat, it will be harder to gain muscle mass through exercise and even harder to maintain. The body will begin to search out other forms of energy - including your muscles. This is carbohydratesCycling comes in. Cycling with carbohydrates gives you the best of both worlds - in a lower phase the body is depleted of glycogen, thereby increasing fatty acid oxidation, while in a high phase the body restores glycogen to the muscles while also Enhanced hormones can help stimulate muscle building and fat burning

Carb cycling is the practice of cycling low carb days to higher carb intake each day (or days). The frequency of your cycles will vary depending on how much fat weight you have stored, how quickly you access glycogen and how active and intense your training is. When you start cycling carbs, only allow one high carb per day for 4 to 7 days. If you are more active or have less weight to lose, increase the frequency of cycling to a high carb daily for 3 to 5 days.

After you've been carb cycling for a while, you start to burn through the carbs and stored glycogen faster and can increase the frequency to a higherEvery day for 2 to 4 days. Additionally, you can also base carbs on when you cycle during your training sessions. If you can manage to perform higher intensity workouts - like sprints, plyometrics or day circuit training - while you're in a lower phase, you'll not only burn through CARB stores quickly, but also train your body to perform more efficiently Visit Fat.

Just like the frequency in which your carb cycles occur, the amount of carbs you need is also determined for your unique makeup. Remember, in order for you to be able to burn glycogen and fat for fuel, your carbs need to be lowered enough for this to happen. First, start with a low-carb phase that provides about 20% or less of your daily macros from carbohydrates, and 40% of each of your daily macros coming from protein and fat. On your high days, switch your macros to 30% or less protein, 60% or less carbs, and 20% or less fat.

High carb Compound Day: Calories: 2200

Egg white: 220 g or 880 calories

Carbohydrates: 110 g or 440 calories Fat 98 g or 880 calories

Put it together

Now that you know how many carbs you need and how often you should cycle, here's a sample of how you can sort out your own plan. This example is based on an active 180 pound male who wishes to lose body fat and maintain lean body mass.

Low carbon days

High carb day

Meal 1 1 cup egg white, 1 whole egg , ¾ cup oats 1 cup egg white, 1 cup oats

Meal 2 150g grilled chicken breast, 1 cup green beans 1 tbsp olive oil 100 grams of grilled chicken breast, 2 cups of potatoes

Meal 3 100g roasted beef brisket, 1 cup asparagus, 1 cup sweet potatoes 100g grilled beef brisket, 1 cup brown rice pasta, 1 cup cauliflower

Meal 4 200g grilled salmon, 1 cup cauliflower mashed potatoes, ½ avocado, 1 tablespoon salsa One hundred grams of grilled salmon, 2 cups sweet potatoes, 1 cup broccoli

Meal 5 150g grilled chicken breast, 1 cup broccoli, 1 tablespoon coconut oil 100 grams of grilled chicken breast, two cups of sweet potatoes

Meal 6 1 scoop Mix protein powder with 1 tablespoon coconut oil 1 scoop of protein powder, mixed with half an avocado, 1 tablespoon of coconut oil

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