Often people are afraid of carbs and are not sure what to do with them. Carbohydrates when used properly can be very effective when losing body fat and building lean muscle tissue.
The goal is to give you a better understanding on when and how to use carb cycling.
The basics of carb cycling are simple. You simply have to rotate between low, medium and high quantities of carbohydrates throughout the week.
To increase lean muscle tissue and lean body mass you need to consume more calories than you use, and for losing body fat you need to consume fewer calories than you use.
Any diet that’s easy to follow and understand will be a successful one.
So let’s talk FAT LOSS first! This is one I like to use for fat loss and is split into stages.
Stage 1: 2 Weeks only
Stage 1 eliminates all carbohydrate sources and increasing your green vegetables and animal protei sources. By taking carbs out you will have greater chance of increasing insulin sensitivity, reducing calorie intake and losing a lot of water weight.
However remember to bring carbs back in after this phase!
This stage will start to reintroduce carbs back into your diet but only ‘post workout’. There are a few different indicators to think about whether you need carbs back into your diet or not. You can monitor sleep patterns, energy levels, training performance, mood and body fat percentage.
The reason for this is that any carbs you digest post workout have a higher chance of being used by the body and not stored as fat.
So if you find any of those indicators are making you sleep less, feel more stressed, dip in energy levels by bringing carbs back in, then stick to high protein, high fats and a bunch loads of green vegetables.
This is were you can start to add carbs more regular. However depending on how your body is reacting to the carbs. If you are getting leaner as you add more then keep going, if not then limit them to your suited body fat level.
You can start adding carbs once a week, every 3 days, or every 5 days, this again all works o how your body is handling the carbohydrates.
Limit fruit to 1-2 on carb days as these all count to carb intake and ensure all carbohydrates come from complexed sources such as sweet potatoe, oats and brown rice.
So here are the basics for fat loss, go and give this a go and I hope this helps a lot of you…