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We all remember the low-carb diet craze, which demonized carbohydrates in favor of high protein intake. Now, carb cycling, a diet that alternates between high and low carb days, promises similar results, without depriving the body of any macronutrients. Believe it or not, the concept of carb cycling actually came from the bodybuilding industry, says personal trainer Heidi Powell, of ABC’s Extreme Weight Loss. After seeing how well it seemed to work, Powell started putting all her weight loss clients on carb cycling programs. When a person pulls carbs from their diet for an extended period of time, they lose fat as well as a lot of water weight, explains Powell. With carb cycling, the body is never deprived of carbs long enough to slow the metabolism, and is able to get into a catabolic fat burning state on the low carb days. The “Classic Cycle,” a straightforward plan designed by Powell’s husband Chris (and featured in his book Choose to Lose: The 7-Day Carb Cycle Solution), alternates between low-carb and high-carb days, with the seventh day as a reward day. On this and other cycles, individuals will feel results in about a week, and start to see them in two weeks, says Powell. While no specific types of carbs are technically off-limits, the carbs should ideally come from unprocessed, whole foods such as rice, oats, potatoes, whole grains and breads, Lawson says. Unlike their sugary counterparts, research suggests that healthy starches (or resistant starches) like grains, beans and legumes can help with weight loss by boosting metabolism. Another important thing to keep in mind is that carb cycling shouldn’t be a carb or junk food free-for-all, proponents advise.
Subscribe to the Life by DailyBurn newsletter for healthy tips, articles, recipes and more. According to carb-cycling enthusiasts, the body is more efficient at maintaining muscle mass while shedding fat when carbohydrates are cycled throughout the week. Carb cycling works by alternating between low & high carbohydrate days, the fat-storing cycle pauses.
People ask how long they need to stay on this carb-cycling diet; the answer is, until you reach your goal! Before beginning a carb cycling diet, make sure you know your terms to make sure this is an easy transition for you, though it still will require a lot of work and time into preparation.

Now, there are two ways if you wanted to drop some fat, either rapid weight loss or normal weight loss. For normal weight loss, В do a combination of the two phases, 5 days of moderate carbs, follow by 2 days of high carbs.
Depending on your training program, you should pick two days a week to have low carbs on your rest days.
Make sure you meet the caloric needs for the training program you are on when on any diet and keep in mind this takes time, energy and a lot of determination. They would bulk up while building muscle, then carb cycle to reduce their final layer of fat. Essentially, the high carb days act as “boost” days, increasing metabolism, and the low carb days act as “burn” days, when the body is an optimal state to burn fat. The more intense a workout, the more carbohydrates will need to be ingested to fuel a session. She recommends a 12-week cycle for the best physical and mental results, but says the principles of carb cycling can be followed for any phase of life, including weight loss, maintenance, fitness and performance.
In one Australian study, rats that ate a diet low in resistant starch gained fat and lost muscle mass, while those that ate a diet higher in resistant starch preserved their muscle mass despite the higher carb intake. And with the most current research having been done on mice, it might be a while before carb cycling can be recommended as a science-backed weight loss technique. This means some days eating a low amount of carbs, while other days increasing the carbohydrate intake. This would mean that you would follow three different guidelines for a certain amount of days and until you have reached your goal.
In general, dieters increase their fat intake on low-carb days, and keep it to a minimum on high-carb days. SomeВ research suggestedВ lower-carb diets could increase the risk of heart disease, and dieters often gained the weight right back after reintroducing carbs. Trainers caught on, and experimented to see if everyday people could manipulate their carb intake and get similar results. Some research backs it too, including one British study that found that women who eliminated carbohydrate-rich foods twice a week (and ate their normal diet the rest of the time) lost an average of nine pounds over four months.

Reintroducing carbs causes the body to rebound, holding onto every bit of carbs, sugar and water it can. But for healthy individuals willing and able to adjust their carb consumption according to fairly regimented guidelines, some experts suggest carb cycling can lead to positive body composition changes while still letting you enjoy dessert and a glass of wine from time to time. Using a cyclic approach to dieting can be a great way to lean out and preserve muscle mass. This isn’t new, it’s been around for a few decades, used mostly in the bodybuilding community and being great for heavy lifters.В  But if you’re not a heavy lifter or bodybuilder, it’s something you will want to check before starting. During this phase, double the carbohydrate intake from the super strict phase (50g X2 = 100g).These carbs will come from starches as well as fibrous vegetables and some fruits. Try not to exceed 800 g of carbs because this is way too much to stay on track of your fat burning goals. It can be a powerful weight-loss tool, because excessive consumption of carbohydrate foods stimulates the release of insulin, but without cycling it, it can store excess carbs, as fat. If you are trying to add a lot of muscle to your frame, carb cycling isn’t for you either. Carb-cycling is a short-term tool, get on, lose the fat, get off and go back to your normal healthy diet high in vegetables, whole grains, and fruits. If you’ve hit a weight loss plateau or want greater strength gains, carb cycling is worth a try. High-carb days replenish your muscle and liver glycogen stores, giving you energy for the next few days.
Most often, a high amount of carbs are consumed on workout days, and lower amounts on rest days. There are no cheat meals allowed, if you don’t have the discipline to maintain strict nutritional control for this two-eight week period then do not try carb-cycling!
The logic behind this is that it allows you to reap the benefits of a low-carb regimen- fast weight lost & less bloating, without having to suffer through the downfalls- crankiness and low energy, that В have been observed in previous carb cutting diets.

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