All about carb cycling


All about carb cycling

 Ergogenic Foods

 

How do I shed that extra fat or those few stubborn pounds? And so, the great carb debate continues! or is carb cycling the hack we’ve all been longing for… 

 

What is carb cycling?

Carb cycling is mainly shocking the body with the amount of carbohydrates you typically consume, where you eat a certain higher amount of carbs on some days, and reduce your intake other days based on your workout intensity. While the ultimate goal being fat loss, carb cycling (more importantly) allows you to sustain your energy levels during your workout.

 

How to carb cycle?

Simply said, the process includes a high carb day followed by three days of eating low carbohydrates. The amount of carbs consumed is based on the person's gender, age, fitness goals, exercise routine, and workout intensity. The purpose of low carb days is to boost fat burn by increasing insulin sensitivity, whilst the high carb days are meant for recovery and building muscle mass.

 

Advantages of carb cycling: 

  1. Helps in building and preserving muscle mass
  2. Boosts fat loss in a healthy way
  3. Controls blood sugar levels and hormonal fluctuations
  4. Can still enjoy a good amount of carbs instead of omitting them completely for weight loss purposes.
  5. Helps in maintaining energy levels whilst still losing weight

 

Carb cycling sample menu based on Macros

Low Carb Day

High Carb Day

Small portion of starchy veggies and/or whole grains only after workout

Small portion of starchy veggies and/or whole grains with every meal

No Fruit

2-3 servings of fruit are allowed

Fill the rest of the day with lean proteins, green veggies, and good fats

Fill the rest of the day with lean proteins, green veggies, and good fats

 

good carbs vs bad carbs

Ready to get healthy? Book a nutritional consultation today and tune in every Friday to catch our mini workout series with Enhance!

 

Yours in health,

Danya Nasser

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