Carb Cycling: An Exercise in Weight Loss
Carb Cycling: An Exercise in Weight Loss

Carb Cycling: An Exercise in Weight Loss

Trying to choose between a high-carb and a low-carb diet? There's a third option that might suit you even better.

Nutrition & Movement

HealthDay News


FRIDAY, Nov. 30, 2018 (HealthDay News) -- Trying to choose between a high-carb and a low-carb diet? There's a third option that might suit you even better.

READ: Healthy Carbs for Weight Loss

The concept is called carb cycling, shorthand for alternating between high- and low-carbohydrate days. There's even a variation that lets you make every seventh day a cheat day.

The idea is to mesh two theories about carbohydrates -- that low-carb diets lead to more effective weight loss but that carbs are needed to maximize the effects of high-intensity exercise days. Adding in high-carb days could also be better for your metabolism than a constant low-carbohydrate diet.

Carb cycling lets you tailor carbohydrate intake to your needs. For instance, the American Council on Exercise points out that to lose weight, you might try a plan of five low-carb days and two high-carb days each week. If improving muscle mass is your goal, reverse that ratio -- five high-carb days interspersed with two low-carb days, matching the high-carb days to your most intense workout days.

Carb Cycling to Lose Weight:

  • Make your low-carb days Mondays, Tuesdays, Thursdays, Fridays and Sundays.
  • Make your high-carb days Wednesdays and Saturdays.

Carb Cycling to Boost Muscle:

  • Make your low-carb days Wednesdays and Saturdays.
  • Make your high-carb days Mondays, Tuesdays, Thursdays, Fridays and Sundays.

Science is just beginning to look at the value of a high-carb/low-protein diet. One 8-week study on mice found it may have the same longevity benefits as calorie restriction. While it's too soon to make projections for people, the researchers point out that however many carbs you eat, they should be high-quality whole grains and vegetables, with moderate fruit intake to limit fructose.

Processed, packaged high-carb foods with added sugars don't deliver good nutrition and can trigger hormonal changes that can make losing weight harder. Whenever you're putting carbs on the menu, choose fresh or minimally processed foods that are high in fiber and have only naturally occurring sugars.

Copyright © 2018 HealthDay. All rights reserved.

Related Articles From Your Site
ADVERTISEMENT

Can Healthy People Who Eat Right and Exercise Skip the Covid-19 Vaccine? A Research Scientist and Fitness Enthusiast Explains Why the Answer Is No

Eating right can favorably impact the immune system, but nutrition alone will not defend against a potentially life-threatening virus

Your Health

Considering Plastic Surgery? Here’s What You Should Know.

A look into common surgeries for women, how to ease into a cosmetic change and what to look for in a surgeon

Lifestyle

Heart Disease Is the Number One Cause of Death for Women

But too many women don't realize they could be at risk

Created With Support

by eMediHealth

☆☆☆☆☆ By eMediHealth ☆☆☆☆☆