Carb Cycling – Be Prepared for Bloat!

Carb Cycling Notes
This one’s for Yas and Others that feel bloated after their cheat day!

IMG_1761.PNG

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

Jax

Superfood – Artichokes

Health Benefits of Artichokes

20140205-163448.jpg

One vegetable that people turn their nose up to far too often is the artichoke. Often this vegetable is neglected not even because of its taste, but because many simply don’t know how to prepare it properly.
The artichoke is a nutrient goldmine, so it is a food that you want to make sure you are including in your diet on a regular basis.
Let’s freshen up your knowledge of what this superfood has to offer so that you can see why you should add it to your menu this week.
Did You Know?
· Artichokes rank very high as a top rated vegetable that you can consume as far as antioxidant potential goes. This means they put up a powerful defense against oxidative damage due to free radicals that you come into contact with on a day to day basis
· Artichokes offer powerful protection against breast and prostate cancer, so those with a family history of these diseases will especially want to include artichokes in your diet.
· Artichokes can help to enhance the health of the liver, causing cell regeneration to take place.
· Artichokes promotes a better digestive system, helping you absorb more nutrients from the foods you eat.
· This vegetable can act as a natural diuretic for the body, so can be a natural treatment for women who are suffering from water retention due to PMS.
· Some people even report that consuming the leaves of an artichoke helps to lessen the side effects of a hangover, so this can be a more natural remedy after a late night out
· One large artichoke will provide you with 25% of your total daily fibre intake, helping you easily meet your nutrient requirements

Star Nutrients
Folic Acid
Vitamin C
Potassium
Copper
Iron
Vitamin B6
Niacin

How They Help You Lose Weight
Artichokes are a great food if you’re interested in fat loss because they contain so much dietary fibre, they will help to keep your energy levels more regular and reduce hunger for hours after you eat them.
In addition, the potassium found in artichokes can encourage stronger muscular contractions and energy levels, so you can workout harder.