When putting a carb cycling diet plan together, the majority of the people looking to lose weight tend to get caught up in a few pieces of the puzzle and never really see the big picture in entirety. The two most important things to keep in mind are adherence and sustainability. Although the results are entirely dependent upon the most important factor in the carb cycling meal plan; consistency.
As we know carb cycling is a method of alternating between high and low carbohydrate intake through the week. I personally feel this is a sustainable meal form since you know your next ‘carb load’ is right around the corner.
However, a carb cycling diet cannot be completely successful until you follow some of the basic rules. If you’re wondering what they are, ready below:
RULE1: Eat your meals within a specific window
According to research, people who eat their meals within an 8-10 hour window are able to metabolize fatty acids more efficiently and also improve their insulin sensitivity. They may also be able to clear damaged cells in comparison to people who eat in an over 15+ hours window. This not only improves fat burning but also quite possibly slows down the aging process.
RULE 2: Eat 20 to 40 grams of protein in every meal
Protein promotes weight loss by maintaining muscle mass and stabilising blood sugar. This prevents your body from entering in the ‘rebound effect’ when the calories are introduced in your diet. Thus, protein intake is extremely critical in your diet.
RULE 3: Eat fiber in every meal
Yes I am sure you look for high carb days, however, even on those days you must consume vegetables. The fiber in the vegetables is essential to regulate blood sugar which in turn regulates body weight. Studies show that those who consume high fiber are able to maintain better body weight.
RULE 4: Eat whole foods first
A lot of people often consume supplemental protein in the form of whey powder. It may be great post training but not so much throughout the day as it increases insulin levels. Thus maintain your focus on unprocessed whole food sources only. The underlying principle is, if you can’t grow it or hunt it, you should avoid it.
RULE 5: Consume omega 3 fatty acids
Omega 3 fatty acid is a healthy fat and is linked to improved body composition. It is critical to maintain a hormonal balance specially during calorie restriction.
