Carb Cycling Notes
This one’s for Yas and Others that feel bloated after their cheat day!
If you’ve been reading a variety of the fat-loss diet literature that’s available, you’ve very likely come across a technique called ‘carb cycling.’ Essentially carb cycling is a program where you mix higher carbohydrate days with lower carbohydrate days in the effort to lose weight without suffering some of the negative consequences of a pure low carbohydrate diet plan.
Some of these negative side effects include a drop in exercise performance, increased hunger and craving levels, lowered metabolic rate, and difficulty focusing and concentrating at work.
By having those higher carbohydrate days back in there, you offset some of these factors, so generally most people find this approach much more enjoyable to use. Before you hop onto the carb cycling diet program though, there are a few key facts that you must keep in mind and remember. Here’s what to know.
1 / High Carb Days Should Be Placed On Your Heavy Training Days
The very first thing you must know as you go about designing this type of diet program is that in order to see best results, you should be putting your highest carbohydrate diets on the days you perform your hardest workout sessions. For most people, this will mean leg day (or if you’re using a full body workout, it may mean going high carb on all three of those days).
The reason for doing this is simple – your body needs carbohydrates the most on these days. Having them before you do the workout will help fuel your workout so you can work harder and push more weight, and then having an influx of carbohydrates after the workout session will help saturate your muscles with stored carbohydrate (muscle glycogen) and aid recovery.
To ensure these carbs are put to best use and have the least likely chance of turning into body fat, this means timing them correctly throughout your week.
2 / Expect To Experience Some Water Weight Gain.
You must understand, and be prepared that you are likely to experience some water weight gain when doing the higher carbohydrate day. For every gram of carbohydrate you take into the body, you’ll store four grams of water with this. If you’re eating 200-300 grams of carbohydrates on those high carb days, about 1kg of bloats, water weight.
Those who are leaner, that’s you Y, tend to experience this effect the greatest because at that point, any water weight gain is highly noticeable. Try not to let yourself get too alarmed over this. It’s a normal process and is not fat gain. Within a day back on your regular low-carbohydrate plan you should notice this recede.
If you’re someone who really struggles psychologically with weight fluctuations (and how you appear in the mirror), this very well could mean carbohydrate cycling is not for you. It is a side effect of this type of plan, and therefore something for which you must absolutely prepare yourself.
I think, if you are lean – less than 10lbs to lose, try this method to cycle carbohydrates. It might be the way to drop the last few body fat % points.
Eat Clean. Train Smart. Expect Results