On today’s episode, I’m comparing a low carb diet vs. carb cycling and sharing a beginners guide to carb cycling for fat loss.
✔ Team Live Lean: 14 Day Rapid Shred Carb Cycling Program: https://goo.gl/fYE9gF
In particular, as a beginner, I’ll be sharing how carb cycling can help maintain your metabolism to get faster fat loss results when in a calorie deficit.
OTHER AWESOME NUTRITION VIDEOS:
✔ 9 Habits That Hurt Your Metabolism:
✔ 6 Cheat Meal Rules To Fire Up Your Metabolism And Burn More Fat: http://www.youtube.com/watch?v=HcvY85VSPcE
✔ 3 Ways To Create A CALORIE DEFICIT For WEIGHT LOSS: https://www.youtube.com/watch?v=zOyOnpPxGoE
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Low carb diet vs. Carb cycling:
When it comes to weight loss, one of the best ways to lose fat is limiting the amount of carbohydrates you consume.
If you haven’t yet heard about the benefits of carb cycling, it’s a simple nutrition protocol that fluctuates your daily carbohydrate consumption.
This fluctuation can help prevent your metabolism from slowing to a halt, while still getting the fat loss benefits from following a lower carb diet, and being in a calorie deficit at the end of the week.
How many carbohydrates for fat loss?
This depends on many factors including:
– body composition
– activity level
– level of insulin resistance
Typically 350-1,050 grams of carbohydrates per week is best for fat loss.
Note: that is per week, not per day.
Option #1: spread your carbohydrate consumption evenly per day
To accomplish this, you’d simply divide the weekly number of grams of carbohydrates by 7 to get your daily amount.
Lower end: 350g of carbs / 7 days = 50g of carbs per day
This lower end of carbohydrate consumption would be for people with a higher body fat percentage, less active, thus having a higher level of insulin resistance.
Higher end: 1,050g of carbs / 7 days = 150g of carbs per day
This higher end of carbohydrate consumption would be for people with a lower body fat percentage, actively working out, thus having a lower level of insulin resistance.
Option #2: What is carb cycling?
Carb cycling for fat loss is an approach that strategically schedules your carbohydrate consumption amounts through the week to maintain your metabolism and avoid fat loss plateaus.
As you know, if you’re in a calorie deficit that is too much or for too long, your metabolism can slow down.
Carb cycling is an excellent nutrition protocol to help maintain your metabolism while in a calorie deficit.
Carb cycling is based on:
low carb days (50 grams or less)
medium carb days (50-100 grams)
high carb days (100-150 grams)
Of course, if you’re already lean pretty lean, and are very active, but just have a few pounds of stubborn body fat to burn off, you could increase your high carb day up to 300 grams of carbs.
Not only do the high carbohydrate days help maintain your metabolism while you’re in a calorie deficit, they’ll also help mentally as they can act as a much needed “re-feed” or cheat meal where the carbohydrate consumption is increased.
How to calculate carbohydate macros while carb cycling
There are various carb cycling approaches that you can follow.
Carb cycling option #1: one weekly very high carbohydrate re-feed day
Day 1: low carb day
Day 2: low carb day
Day 3: medium carb day
Day 4: low carb day
Day 5: low carb day
Day 6: high carb day
Day 7: low carb day
Carb cycling option #2:
Essentially a moderately higher carb day every 3-4 days, spread between low carb and medium carb days.
Day 1: low carb day
Day 2: medium carb day
Day 3: low carb day
Day 4: higher carb day
Day 5: low carb day
Day 6: medium carb day
Day 7: higher carb day
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