Everyone is different, but for most people the best way to lose weight involves finding an effective diet plan. This, combined with a complementary workout plan, is often the key to success.
For some, carb cycling has proven to be a practical option for meeting various weight loss goals. Here, we’ll explain what it is and how it works.
The name is pretty self-explanatory in that a carb cycling diet has you cycling between high and low carb diets. It’s a bit of a balancing act that does require a certain level of discipline. However, it also gives you the versatility to shed fat while also growing fitter and stronger.
By eating a high carb on some days it can help increase your metabolism. On the other days, sticking to lean proteins and veggies ensures insulin levels are kept low. This helps you burn fat without losing muscle.
If weight loss is your goal, you should likely aim for having five low carb days per week. You’ll then alternate in two high carb days that should not be back to back. To get results, your high and low carb days should be evenly spaced out throughout the week.
In addition to cycling your carbs, there are also a few other guidelines you should follow. First of all, you’ll want to eat about five to seven times per day. Instead of having two or three large meals, space them out and eat smaller serving sizes. This can help reduce cravings and minimize cortisol levels.
Secondly, you need to ensure you’re getting plenty of fiber, therefore you should be eating vegetables in every meal. This is especially important for regulating blood sugar levels. Ideally, the foods you eat should be unprocessed, whole foods.
Oh, and skip the sauces. Try using fresh or dried spices to flavor your meals instead of sauces. Many sauces (including ketchup and barbecue sauce) and salad dressings are surprisingly quite high in carbs.
Lastly, avoid drinking your calories. That means sticking to water, unsweetened teas, and/or black coffee as opposed to flavored and sweetened beverages.
While on a carb cycling diet, you’ll also want to integrate a solid workout plan. Of course, if your goal is to lose weight, it’s important to exercise daily regardless of your diet.
On a carb cycling diet, you’ll want to match your exercises to your high and low carb days. On high carb days, it’s best to focus on muscle-building exercises like weight lifting. On the low carb days, that’s when you’ll want to do your HITT or cardio workouts.
Once a week, preferably on a low carb day, you’ll want to give your muscles a rest. These days are great for low-impact, restorative activities like practicing yoga.
