The ins and outs of the carbohydrate cycle

It is a fact that the majority of us have been confused with food and entertainment during quarantine. As a result, there may be a little weight gain. Losing weight and being fit requires dedication. But the important part also lies in an action plan. With this blog, we aim to highlight some of the features of the carbohydrate cycling diet.

Intro for carbohydrate cycling

Carbohydrate cycling is a strategic change in carbohydrates between low and high days to prevent highlands of fat decreases and improve exercise performance.

The right amount of carbohydrates at the right time regulates metabolism and produces hormones, such as thyroxine (T4), triiodothyronine (T3), leptin, which helps maintain healthy body weight. Low carbohydrate days encourage the body to use glycogen that is stored and switched to burn body fat for fuel.

With the right schedule, you will not activate the body’s hunger mode, which causes the body to save fat and reduce metabolism. All of the above are accompanied by a calorie deficit trend, increasing the process of losing your body fat.

Points to be highlighted

• This is a high -level nutritional strategy for those who need a more thorough nutritional approach. Use carbohydrate cycling only if you have spent basic methods.
• The best results are achieved when accompanied by sports. Exercise is recommended. Please consult with certified experts for personal tailors in the event of injury or time constraints.
• This is most suitable for a short time. Low carbohydrate days, when done for more than three days can cause fatigue, cravings of carbohydrates, constipation, bloating, sleep disorders, miracles and irritability.
• People who are resistant to insulin, pre-diabetes, diabetes people 2 or weight loss can benefit from this.
• People who are pregnant, breastfeeding, lack of weight, have eating disorders (at this time or past), or have irregular eating habits should not try carbohydrate bikes.

How is the carbohydrate cycle

First, you have to track your macro using a food application or journal. Next, you should find out how many grams of carbohydrates to eat every day. This is very individual and includes many factors such as how many grams of carbohydrates to eat, body weight, age, sex, exercise intensity, hunger signals, etc.

1. Choose a carbohydrate cycling strategy on the metric and purpose of the individual’s body.
2. Then, make the purpose of your calorie intake.
3. Set the purpose of protein intake (must remain relatively constant).
4. Set the goal of fat intake (must remain relatively constant).
5. Finally, choose the purpose of carbohydrate intake for different days. Then divide your total intake from all nutrients into regular feeding intervals with the right distance for exercise.
6. If doubt, get expert advice.

Sample Sunday

• Day 1: 50 grams of carbohydrates
• Day 2: 100 grams of carbohydrates
• Day 3: 150 grams of carbohydrates
• Day 4: 200 grams of carbohydrates
• Day 5: 125 grams of carbohydrates
  (Numbers only for representational purposes)

Day 4 will be the most intense training and day 1 will be the most intense. Keep the protein the same, but adjust the appropriate fat when you adjust the carbohydrates. (Obviously, fat must be healthy such as avocados, cheese, chia seeds, etc.). Conversely, if carbohydrates rise, fat intake decreases to compensate for calorie shift. This is a better choice for those who try to lose weight or body fat. It is also recommended to follow healthy and quality food and use nutritional supplements and protein drinks under the supervision of a doctor.
To utilize the carbohydrate cycle, it is important to pair your nutritional strategy with the right recovery and lifestyle choices. Look at our guidelines about which foods will be eaten after exercising to trigger your body effectively, and find a smoothie of the upper power that can maintain your high energy levels throughout the day. For a more holistic approach, explore 10 proven strategies to improve your fitness and health and bring your performance to the next level.

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