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Many most recent food trends and diets have been centered onLimit carbohydrate consumption. (ThinkKeto, Paleo and Atkins.) Although many people have noticed positive results with this food restriction, more often,Cut Carbohydrates Results In a restrictive way of eating that eliminates whole food groups, limits the nutrient intake and is difficult to maintain long term. A more recent food trend, carbohydrate cycling, provides a happier average solution to the low carbohydrate trend.

Here we will discuss what is carb cycling with its advantages, its side effects and examples of carb cyclist meal plans.

What is CARB CYCLING?

Carb Cycling is a consumer consumption style between high and low carbohydrate days, depending on your workout schedule. For example, you can choose a superior carbohydrate consumption, about 50% of your total calorie consumption, on your training days and lower carbohydrate consumption less than 25% of your total carbohydrate calories on less active days .

There is nothing new on this concept. For years, athletes are looking for sportsperformance improvement The cycling of their carbohydrate catches were practiced to align on their training schedules. It makes sense, right? Eat more carbohydrates on the days you exercise and you have an increase in carbohydrate etching and superior energy, and be more modest with carbohydrate consumption on low activity days when you Do not use many carbohydrates for energy.

Recently recently this style of eating becomes more popular among the general population and used in efforts forreduce body fat and build muscles.

What is an example of carbohydrate cycling schedule?

A common cycle would be 3 to 4 days of admission of moderate and upper carbohydrates, followed by 2 to 3 days of lower carbohydrate intake.

Day 1 - Aerobic training, moderate carb
Day 2 - Weight lifting, high carbohydrates
Day 3 - Weight lifting, high carbohydrates
Day 4 - Aerobic training, moderate carb
Day 5 - Rest day, low carb
Day 6 - Rest day, low carb
Day 7 - Weight formation, high glucidity

What are the advantages of carbohydrate cycling?

Compared to a simple single carbohydrate diet, cycling of glucidity makes it possible to eat more maintained to eat with fewer restrictions.

When your upper carbohydrate days are aligned with the exercise, additional calories of carbohydrates and associated nutrients can helpMore energy and intensity and allowing you to get more training.

At this point, there is not much research dedicated to carb cycling specifically; However, there is a lot ofresearch Indicating a low carbohydrate power supply can be beneficial for weight loss.

The difference, however, between a diet and a continuous carbohydrate cycle would be the chronic state of carbohydrate carbohydrates on a fully low carbohydrate diet, compared to the state of intermittent carbohydrates in Cycling carbohydrates. In both scenarios, carbohydrates are limited to some extent, which can be beneficial for weight loss.

A benefit of carb cycling is that you are allowed to consume more carbohydrates on training days. If you follow a low carbohydrate diet, you can not consume a sufficient amount of carbohydrates during the exercise. We know physiology and performanceBenefits of carbohydrate intake for athletes, as providing a primary energy source during high intensity and stamina activity and delaying the start of fatigue. For this reason, it is an advantage that carbohydrate cycling allows athletes to consume more carbohydrates on days of training.

What are the side effects of a carbohydrate cycling system?

Since CARB cycling always includes lower carbohydrate days, there is still potential to feel lethargic, experimenting food cravings and consuming important nutrients, such as fiber. However, flexibility to go backwards between the days of lower and upper carbohydrates would attenuate most of the disadvantages associated with the days of lower carbohydrates.

An example of carbohydrate cycling plane:

To give you an idea of ​​how to modify your daily carbohydrate consumption, depending on your training schedule, here are two examples of what a meal plan could look like a day of carbohydrates and carbohydrates high during a diet Cycling carbohydrates.

Low day meal plan of carbohydrates

• Breakfast - Omelette including vegetables and a lawyer
• Breakfast - Tuna salad on a lettuce bed for lunch
• Snack - Vegetables withHoummous or part of the nuts
• Having dinner - Spiritized zucchini with pesto and a grilled chicken breast

High day meal plan

• Breakfast -groats and berries with an omelette filled with vegetables
• Breakfast - Add a portion ofwhole grain crackers go with your tuna salad
• Snack - Combine fruits (all fruits are good fruits!) With walnuts
• Having dinner - Add a carbohydrate noodle (wheat, rice andnoodles based on beans are all good options) with your zucchini noodles entrance

RELATED: 100+Healthy breakfast ideas It helps you lose weight and stay slim.

What to keep in mind by following this regime:

Carb Cycling is a consumer style that can provide more flexibility in the food options Weak carbohydrates . It is important to remember that the amount of carbohydrates is not the only influential component, however.

The quality of carbohydrates, choosing these fiber top With little treatment, together with adequate products, lean proteins and healthy fats will ultimately ensure you get a wide range of nutrients and thoroughly feeding your body.