WHAT IS CARB CYCLING?
Carb cycling is a method many actors, actresses, body builders and athletes use to help them stay as lean and muscular as possible. The cycling consists of eating a higher amount of carbs one day, followed by a lower amount of carbs the next, based on activity level, lifestyle, and more. You alternate from low and high throughout your week to get optimal results.
When you exercise, your body goes into your carb storage for energy, allowing the carbs you intake to be utilized when lifting weights, running, and more. On high carb days you get the chance to eat healthy nutritional carbs such as sweet potatoes, yams, quinoa, apples, bananas, etc. all of which should be consume on the days you are more active giving you the fuel to go extra hard in your workout.
On your rest days, to fight inflammation and excess sugar, you can scale back on your carbs as a way to reduce empty calories. This way you will not feel as restricted as these fad diets that cut carbs completely.
Keto vs. Carb Cycling
Many people tend to confuse Keto and Carb Cycling because they both are known for utilizing the ‘carb cutting’ method to help burn body fat and stay lean. The major difference between the two is that carb cycling will not limit the types of foods you can intake, thus being less restrictive and giving you the ability to maintain for long term success. Keto restricts any form of carbs from your diet to put your body in Ketosis which is a metabolic process that occurs when your body burns fat for energy versus using carbohydrates to expunge energy. During this process, the liver produces chemicals called ketones.
Four things to be aware of before trying carb cycling:
Carb cycling requires more planning than most people prefer! Calculating your macronutrients to ensure you are getting the proper number of calories. You will need a food scale to weigh out your food for specific measurements based on your needs. Using nutritional apps like My Fitness Pal can help make that easier and keep you on track with your goals! Here are a few things to keep in mind before you give it a go:
know how many calories you need.
Establish a caloric goal you’ll aim for on each day. This will look different for everyone. The formula is based on your activity level and your Basal Metabolic Rate(both equations are below:
(little or no exercise: BMR x 1.2)
(moderate exercise/sports 3-5 days/week: BMR x 1.55)
(hard exercise/sports 6-7 days a week: BMR x 1.725)
Balance out your macros
Divide those calories among your 3 main macronutrients: carbs, protein, and fat. Carbs and proteins both provide 4 calories per gram, while fat provide 9 calories per gram. In addition to your carb cycling, aim for 1 g of protein per pound of body weight. Make up the rest with healthy fats. On your high carb days, you will increase the carbs on your calories, keeping fats and protein the same. On the lower carb days, you will decrease your caloric intake while keeping fats and protein the same. This process will be trial and error; you will cut down to what works for you and what your body needs. It will take a week or two to find what works best for you. about eating less calories but not really feeling like you are.
Don’t cut down your fiber.
When you’re eating fewer carbs, make sure to maintain or increase the fiber. This will help ensure regularity in your bowel movements, decreasing bloating, excess toxins and build up in the body as well. Focus on removing excess sugars and other refined carbs, like bagels and muffins, from your diet. Load up on fiber and nutrient-rich vegetables, fruit, beans, oats, quinoa, and other quality grains.
Make sure you’re consuming enough, even on your low carb days.
Your brain runs on carbs, specifically on the sugar glucose and when there is none around, your body has to make up or it by utilizing other resources like: protein. This is not good if you’re trying to build and maintain muscle mass. It is important that you eat at least 130 grams of carbs on your “low carb” days.
