Carb-cycling meal plan
A carb cycling diet plan is a low-carbohydrate diet with irregular periods of high or moderate carbohydrate consumption.
This is a form of diet plan that is used mostly for the purpose of maximizing fat loss while maintaining the ability to perform high-intensity exercise. A carb cycling diet plan limits the amount of carbohydrate the dieter may eat, which may be anywhere between zero and 50 grams per day.
The remainder of the caloric intake must come from protein and fat sources in order to maintain ketosis. Ketosis is the condition in which the body burns fats and ketones instead of glucose for fuel. The carb cycling diet plan can be complex, since it requires dieting athletes to closely watch their carbohydrate intake during the irregular period.
Need for Self Motivation
The level of dedication required to go through a diet plan like this is immense. Not many athletes can wait long enough for their body to adjust and usually burnout. Although most dieters complain of cravings in a carb cycling diet plan, most of their cravings can be associated to psychological reasons.
During the diet plan, this temptation becomes even stronger with low level of calories accumulated in the body along with usual hunger pangs. However, it is noteworthy that most people report having no hunger pangs on a ketogenic diet, due to its higher fat and protein contents, which help to increase a sense of fullness.
A carb cycling diet plan offers a way to combat cravings and hunger pangs by a “refeed” method. During this refeed process, dieters will change their diet to comprise mostly complex carbohydrates, limiting dietary fats as well as sucrose and fructose.
To replenish the dehydrated glycogen stores in your liver and muscles, these carbohydrates go straight to refilling them, instead of being broken down and added to the body's fat stores.
For this reason, the amount of calories consumed during a refeed can be far above an individual's usual dietary intake. While a typical carb meal plan consists of 50 grams or less carbs per day, the typical refeed consists of 450-600 grams of carbohydrates. Also a weight gain of half a pound is usually reported during the refeeding process.
The goals of a refeed are primarily to refill glycogen stores that were depleted along with regulating hormones and thyroid activity that is depressed due to intensive dieting.
Furthermore, the refeed acts in a way that it provides a psychological "break" that makes the rest of the diet easier to bear.
The refueled glycogen stores can then be used for higher-intensity training to maintain or increase endurance after the refeed. Normally this sort of training would be relatively impossible on a pure carb meal plan, as glycogen stores in the body are almost constantly depleted.
Health Before Weight Loss
A refeed is risky, as careless individuals can end up gaining fat, instead of losing it, if they eat more carbs than is needed to refill their glycogen stores. The timing, duration and macro-nutrient composition of a refeed are crucial to the overall success of the diet.
We highly recommend that you take an informed decision on whether at all to employ a carb cycling diet plan for losing weight. The plan requires great dedication and monitoring that can turn out to be difficult to stick to.
If you experience severe dehydration or dizziness, consult a doctor immediately. This carb meal plan can have drastic effects on your body, flushing its nutrients.