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Today there are many diets for a variety of subjects with many different purposes. Let’s learn about the Carb Cycling Diet with Tnhelearning.edu.vn and how to follow this diet to lose weight effectively!
What is Carb Cycling Diet?
Carb Cycling Diet is a diet with carbohydrates that change from day to day
The Carb Cycling Diet is a day-to-day variable carbohydrate diet, in short, a rotating carb diet. The amount of carbohydrates of each day will be different, some days you will eat a lot of carbs and some days you will eat little or very little carbs.
Currently, the Carb Cycling Diet is considered the highest calorie-burning regimen and is applied by many people. In this diet, your menu will be more flexible, not as restrictive as the Low Carb diet.
Carb Cycling Diet is becoming more popular with people who want to start losing weight
Carb Cycling Diet is widely used by bodybuilders to quickly reduce excess body fat as competition days are approaching. The Carb Cycling Diet is becoming more popular with people who want to start losing weight, but to achieve maximum weight loss, you need to understand how this diet works and plan a clear diet. clear.
The principle of operation of the Carb Cycling Diet
High Carb and Low Carb Diet
High carb (High Carb) days are made to refuel muscle glycogen, reducing muscle degeneration. In addition, high-carb days improve the function of the hormones leptin and ghrelin, which regulate appetite and regulate weight.
In contrast, low carb days will help the body switch to using fat for energy, increasing the ability to burn excess fat quickly and effectively.
How to do Carb Cycling Diet to lose weight effectively
Adjust carbohydrate intake from low, medium, high daily, weekly or monthly
When applying Carb Cycling, you will alternately adjust the amount of Carbohydrate from low, medium, high daily, weekly or monthly depending on the needs of the body. Here are 2 types of Carb Cycling that you can choose from according to your needs:
5 day rotation
| Day | Amount of carbohydrates | |
|---|---|---|
| first |
|
|
| 2 | 100gr | |
| 3 | 50gr | |
| 4 | 125gr | |
| 5 | 200gr |
7 days rotation
| Day | Amount of carbohydrates |
|---|---|
| first | 50gr |
| 2 | 100gr |
| 3 | 100gr |
| 4 | 200gr |
| 5 | 50gr |
| 6 | 100 gr |
| 7 | 300g |
Note: On the day you eat the most carbs, you can eat the amount of carbs based on your weight, averaging 1.5-3 grams of carbs per kilogram of weight. For example, if you are 100kg, the highest carb you can eat is 300g/day.
Carb Cycling Diet in 1 day how to eat?
Eat 4-5 meals a day, once every 2-3 hours
The rule to eat according to the Carb Cycling Diet is very simple, you will eat 4-5 meals a day, every 2-3 hours to stimulate metabolism in the body. Carbs should only be loaded into the body in the morning or after exercise, avoid eating carbs in the evening.
On Low Carb days, you increase your protein and fat intake, choosing foods rich in fiber is also very beneficial for you on these days.
On the contrary, on High Carb days you will completely give up fat, only eating meat, vegetables, carbs is enough, also on these days you do a bit more intense exercise.
Note: Do not skip breakfast, the amount of carbs should focus on the first meal of the day.
Advantages and disadvantages of Carb Cycling Diet
Advantage
- Promotes strong weight loss.
- Helps speed up the fat burning process.
- Still eating enough carbs, protein, fat, not lacking substances and withdrawing protein in the muscles when exercising.
- Flexibility in eating, not being rigidly constrained.
- Maximize metabolism and insulin regulation.
- Regulate hormonal balance.
Defect
- The amount of food eaten into the body every day must be strictly measured, especially carb.
Notes on implementation
The right way to eat carbs is to eat a lot of carbs in the morning, before and after a workout. In the evening, carbs should be replaced with protein.
Plan and choose foods that match the prescribed carb intake for the day
You should plan and choose foods that match the prescribed carb intake for the day. There are many healthy, delicious, and full of fiber, vitamin and mineral sources of carbs that are suitable for the Carb Cycling Diet:
- Whole grains: Whole grains are completely healthy and have many health benefits like brown rice, oats, and quinoa.
- Vegetables: Each vegetable has a different vitamin and mineral content, eat a variety of colors to get a balanced body.
- Unprocessed fruits: As with vegetables, every fruit is unique, especially berries that are high in antioxidants and low in blood sugar.
- Legumes: Beans are a great choice of slow-digesting carbohydrates, packed with fiber and minerals.
- Tubers: Root vegetables, especially potatoes, sweet potatoes, etc.
The Carbohydrate Cycle Diet can be a useful tool for those looking to optimize their diet and lose weight. Any weight loss process takes time and patience, you should combine eating and exercising regularly to achieve the best results.
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