Intermittent Fasting and Carb Cycling.

With Intermittent – Carb Cycling, you can eat everything you used to. You lose weight fast, you do not have to count calories, and you no longer have to go without your favorite food. All you have to do is to change the amount of carbs intake on an almost daily basis. I like to show you the benefits of Carb Cycling. The combination of Intermittent Fasting & Carb Cycling. And how easy you how to become Slender Fit, and Healthy in no time!

Carb cycling is relatively new.

It comes from the world of sports. Top athletes and Bodybuilders were the first who benefit from this method. On hard training days, they had High-Carb days followed by Medium- Carb days, and on rest days, they had Low-Carb days.

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The great thing about Carb cycling is you can have a healthy diet that is high in vitamins, fiber, minerals, and unsaturated fats without cravings or gaining weight anymore.

By the original Carb- Cycles was to eat High-Carbs on heavy train days. We are not high-performing Athletes and can change the pattern here. I think for us it is best when we eat our Carbs on the Weekend.

 


The benefits of Carb Cycling.

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Carb Cycling automatically lowers calorie intake, which promotes weight loss. Through this alternation of high and low carb days, your metabolism does not come into the so-called starving mode.

What exactly is the starving Mode?

When you don’t eat enough food ( typical for all low-calorie diets), your body starts to reduce its energy output, everything slows down, and your weight loss stops.

That is why protein is so significant to carb cycling. Keeping your protein levels high will keep your muscles well-supplied and your body fat used as a source of energy.

 


What is if we combine Intermittent Fasting with Carb Cycling?

If you combine those two, you will lose weight much faster, and you will feel Slender, Fit, and Healthy in no time.

If you don’t eat for 16 hours, you switch from burning carbohydrates to burning fat. That means you can boost your weight loss by combining Intermittent Fasting and Carb Cycling.


Combining Intermittent Fasting and Carb Cycling,

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You can easily integrate Intermittent Fasting & Carb Cycling into your daily life. The most popular and doable option is to skip breakfast and take the first meal at lunch. Skipping breakfast is one of the easiest ways to burn fat successfully.

Due to the long fasting times between meals and the two meal per day strategy, the insulin level is constantly low for most of the day. You can eat 2- 3 meals within 8 hours, the rest of the day, 16 hours you fast.

Fortunately, most of those 16 hours are when you are asleep. With this balanced diet, you don’t have to worry about food cravings attacks anymore. Here is an example of a typical Carb cycling- Intermittent Fasting week.

For a fast weight loss, practice Intermittent Fasting and Carb Cycling for a minimum of 3 weeks. You can have two meals within eight hours, then you fast for 16 hours, which sounds long, but luckily it mostly happens in the evening and while you are at sleep during the night.

Take your last meal at 6 p.m. You can have your first meal at Ten a.m.

All you have to do, take your breakfast a few hours later.

Drink water, warm or cold, Matcha Thee.

Bulletproof Coffee. This coffee is an energetic, high-performance coffee drink that will give you an energy boost. This coffee will help you feel fit, alert, and focused. You don’t have to worry about getting weak during your morning work.

 

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Three days a week, High Carb.

Saturday-Sunday-Wednesday.

On a High Carb day, you eat a low-fat diet.

  • Whole grain pasta.
  • Whole grain bread.
  • Quinoa.
  • Brown rice.
  • Couscous.
  • Oatmeal.
  • High-fiber fruits and vegetables.
  • Potatoes.
  • Sweet potatoes.
  • low-fat milk, cheese, yogurt, and other dairy products.
  • Beans, lentils, green peas, Corn.
  • Fresh beets.
  • Pumpkin.
  • Peanuts.

Protein on High Carb days.                                                                             

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  • Chicken breast.
  • Turkey breast.
  • Lean beef.
  • Oats.
  • Wey supplements.  Organic Protein Smoothie Boost
  • Cottage cheese.
  • Greek yogurt.
  • Broccoli.
  • Brussels sprouts.
  • Lentils, kidney beans, soybeans, and chickpeas.
  • Tuna.
  • Shrimp.
  • Salmon.
  • Mackerel.
  • Sardine.
  • Almonds.

Healthy Oils,

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Stay away from Sugar, snacks, and Fast Food.

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Four days a week, Low Carb.

Monday, Tuesday, Thursday, and Friday.

On low-carbohydrate days, you should eat high-fat.

Of course, you should be careful about what kind of fats you use.

Protein,

  • Steak.
  • Chicken, and Turkey.
  • Oily fish like Mackerel.
  • Salmon.
  • Sardine.
  • Shrimps.
  • Tuna. Fish is high in Omega 3, these fats lower inflammation.
  • Eggs.
  • Avocado.
  • Wey supplements.
  • Cottage cheese.
  • Greek yogurt.
  • Broccoli.
  • Brussels sprouts.

Healthy Oils.

Stay away from Sugar, snacks, and Fast Food.

 

Scientific studies about carb cycling.

Carb cycling is still a relatively new diet. There are not many controlled studies that directly examine a carb cycling diet.

Science mainly studies the biological mechanisms of carbohydrate manipulation.

During the high-carbohydrate days, muscles are adequate supplied with glycogen after exercise. Which can improve your energy levels and reduce muscle breakdown.

 

The function of the weight- and appetite-regulating hormones, leptin, and ghrelin, can be noticeably improved through specific carbohydrate-rich periods.

On low-carbohydrate days, the body will switch to a predominantly fat-based energy system.

The quickly burned glucose is already used, and the body burns fat for fuel.

The targeted manipulation of insulin is another part of the carbohydrate cycle.

We can significantly improve insulin sensitivity on low-carb days. Manipulating carbohydrates during exercise can be a significant health indicator.

A low-carbohydrate diet improves blood sugar control. The drug treatments can be reduced or even eliminated more quickly than with a diet with a low blood sugar index. The changed lifestyle due to a low-carbohydrate diet can improve and reverse type 2 diabetes or high blood pressure.

It looks like carb cycling is a balanced diet form. But given the limited amount of research, we should approach this diet form with common sense.


Conclusion.

If you take care of a balanced diet, vegetables, fruits, nuts, and low fat. You can eliminate civilization diseases like diabetes 2, or high blood pressure. These are all prerequisites for a slender, fit and healthy life.

Love the life you live in.Alt#Intermittent Fasting Monique Richie

 

 

 

 

 

Monique Richie.


 

Source

https://pubmed.ncbi.nlm.nih.gov/14594866/ TheEffect of carbohydrate intake on net muscle protein synthesis during recovery from resistance exercise)

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2633336/ The effect of a low-carbohydrate, ketogenic diet versus a low-glycemic index diet on glycemic control in type 2 diabetes mellitus.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2633336/

https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/effect-of-intermittent-energy-and-carbohydrate-restriction-v-daily-energy-restriction-on-weight-loss-and-metabolic-disease-risk-markers-in-overweight-women/BC03063A5D8E9446D5090DB083A4B226

https://www.cambridge.org/core/journals/proceedings-of-the-nutrition-society/article/role-of-intermittent-fasting-and-meal-timing-in-weight-management-and-metabolic-health/D1317A634DBD94CC4019E26E435032F5

The effect of underfeeding on the physiological response to food ingestion in normal weight womenhttps://pubmed.ncbi.nlm.nih.gov/3044444/

Rethinking fat as a fuel for endurance exercise. https://pubmed.ncbi.nlm.nih.gov/25275931/

 

 

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