What is carb cycling and cycling diet for fat loss muscle gain

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  • Post published:January 8, 2020
  • Post last modified:February 13, 2020
What is carb cycling and cycling diet for fat loss muscle gain
What is carb cycling and cycling diet for fat loss muscle gain

What is carb cycling:- Carb cycling is an amazing way to manage your diet in order to reduce obesity, gain muscle, and even just maintain your weight. Carb cycling is an advanced master diet plan strategy requiring more manipulation and programming than a regular diet. Carb cycling is a dietary approach in which you change your carb intake on a daily, weekly or monthly basis. This cycle is commonly used to lose fat, maintain physical capacity while taking a diet, or to overcome the plateau of weight loss.

How to carb cycling diet?

In standard weekly carb cycling diet may include two high-carb days, two medium-carb days, and three low-carb days. Some people adjust their carb intake day to day, while others may consume low, medium and high carb diets for longer. In a nutshell, carb cycling aims to consume carbohydrates when they provide maximum benefits and exclude carbs when not needed. It depends on your goal, you can set up your own carb cycling meal plan based on various factors, like:

  • When your goals will be “body composition”, you will reduce carbs during the diet, then add them back during the “muscle building” or performance phase.
  • “High carbs” on a workout day and “low carb” intake on rest days.
  • “Scheduled Refeeds” method is to do 1 or several days at a high-carb intake to act as a “Refeed” during a prolonged diet.
  • The “intensity and duration of a particular training session” method, the longer or more intensive the training in this method, the more carbs they will consume and vice-versa.
  • Carb cycle “based on the body fat level” method, in this method the leaner you become, the more high-carb days or blocks you include.

A comprehensive foods list to eat most of the time

(A) HEALTHY FATS TO EAT – 3-5 servings per day

FATS:-
Coconut oil, Coconut meat, Macadamia nut oil, Avocados, Olives, Organic grass-fed butter, Organic yogurt (full fat), Ghee, Free-range eggs (with yolk), Grass-fed beef, bison or lamb, Sardines, anchovies or haddock in water or olive oil, wild salmon, trout, tilapia or flounder, Triglyceride- based fish oil, Pure cod liver oil.
MODERATE FATS:-
Raw nuts (except peanuts), Raw seeds, Almond butter, Palm oil, Cold- press flax oil, Bacon, Mayonnaise, Organic peanut butter, Coconut ice cream, Dark chocolate.
AVOID:-
Soy ice cream, Farmed fish, Roasted nuts, Roasted seeds, Milk chocolate, Commercial salad dressings, Regular peanut butter, Regular butter, Non-organic meats, Margarine, Spreadable condiments, Safflower oil, Sunflower oil, Canola oil, Cottonseed oil, Commercial flax oil, Regular ice cream.

(B) VEGETABLES TO EAT – 3-5 servings per day

VEGETABLES:-
Sprouts, Avocados, Olives, Asparagus, Broccoli, Cauliflower, Cabbage, Naturally fermented sauerkraut, Swiss chard, Mustard greens, Nori (seaweed), Organic greens powder or capsule, Bok choy, Collards.
MODERATE VEGETABLES:-
Sweet potatoes, Yams, Plaintains, Potatoes, Corn, Peas, Carrots, Celery, Cucumber, Squash, Zucchini, Romaine lettuce, Red lettuce, Iceberg lettuce, Fennel, Radishes.
AVOID:-
Canned vegetables, Non-organic, unrinsed vegetables.

(C) PROTEIN TO EAT – 2-4 servings per day

PROTEIN:-
Free-range eggs (with yolk), Grass-fed beef, bison or lamb, Pasture-raised, organic pork, Organic whey/casein protein powder, Organic rice/pea protein powder, Sardines, anchovies or haddock in water or olive oil, wild salmon, trout, tilapia or flounder, Organic hemp protein powder, Organic yogurt (full fat).
MODERATE PROTEIN:-
Raw nut butter, raw cheese from grass-fed cows, Yogurt cheese, Naturally preserved or dried meats, organic cottage cheese, Miso, tempeh, tamari or natto, Egg protein powder, Soaked or sprouted beans and legumes, raw seeds and nuts.
AVOID:-
Non-organic dairy products, Processed cheese, Non-organic, commercially processed meats, Chemically preserved or dried meats, Protein powders with artificial sweeteners, Textured vegetable proteins, soy protein powders, Roasted seeds and nuts, Roasted nut butter, Tofu, legumes, and Regular or canned beans.

(D) NON-VEGETABLE CARBOHYDRATES TO EAT – 1-2 servings per day

NON-VEGETABLE CARBOHYDRATES:-
Wild rice, brown or white rice, Sprouted, organic quinoa, amaranth or millet, Sprouted legumes (beans and lentils), Gluten-free oats, Organic full-fat yogurt.
MODERATE NON-VEGETABLE CARBOHYDRATES:-
Soaked legumes (beans and lentils, Raw seeds and nuts, Soaked, organic quinoa, amaranth or millet, Regular oats, Fresh-milled Kamut wheat, Soaked and sprouted wheat products, Non-GMO corn.
AVOID:-
Canned legumes, Regular wheat products, GMO corn, Roasted seeds, and nuts, Fava beans, Soybeans, Soy nuts, Regular yogurt, Cookies, Biscotti, Scones, Crackers, Bagels, Bread, Cereal.

(E) FRUIT TO EAT – 1-2 servings per day

FRUIT:-
Apples, Apricots, Grapefruit, Kiwi, Peaches, Pears, Bananas, Berries, Cherries, Cantaloupe, Mangoes, Nectarines, Oranges, Papayas, Pineapple, Plums, Watermelon.
MODERATE FRUIT:-
Natural dried fruit, Lemons, Limes, Fruit juices, Grapes, Strawberries, Dates, Figs.
AVOID:-
Packaged dried fruit, fruit in syrup, Canned fruit, Fruit candy, Sugar coated dried fruit.

(F) HERBS, SPICES & SWEETENERS TO EAT – Use as per needed

HERBS, SPICES & SWEETENERS:-
Cinnamon, Cloves, Allspice, Stevia, Xylitol, Maltitol, Turmeric, Curry, Cumin, Fennel, Star Anise, Garlic, Ginger.
MODERATE HERBS, SPICES & SWEETENERS:-
Raw, pollinated honey, Regular table salt, Red pepper, Natural fruit sweeteners, Organic maple syrup, Molasses, Truvia, Fermented soy sauce, Brewer’s yeast, Apple cider vinegar.
AVOID:-
Regular honey, Processed sugar, Acesulfame, MSG, Candy, High fructose corn syrup, Agave syrup, Aspartame, Sucralose.

Fat loss Daily based carb cycle sample for men [High, Low, and No Carb]

CARB DAYSMICRO BREAKDOWN
MONDAY/TUESDAY/
WEDNESDAY
Low Carb
Carb= 100-120g
Protein= 200-220g
Fat= 50-70g
THURSDAY/SUNDAYHigh Carb
Carb= 300-400g
Protein= 140-170g
Fat= 30-40g
FRIDAY/SATURDAYNo Carb
Carb= 0g
Protein= 220-240g
Fat= 90-100g

Fat loss Daily based carb cycle sample for women [High, Low, and No Carb]

CARB DAYSMICRO BREAKDOWN
MONDAY/TUESDAY/
WEDNESDAY
Low Carb
Carb= 80-90g
Protein= 110-130g
Fat= 45-60g
THURSDAY/SUNDAYHigh Carb
Carb= 220-260g
Protein= 80-100g
Fat= 30-40g
FRIDAY/SATURDAYNo Carb
Carb= 0g
Protein= 135-150g
Fat= 70-90g

The macro breakdown for the different bodyweight [High, Low, and No Carb]

FOR MEN (HIGH CARB)WHEN [P=1.2g, C=1.2g, F=0.5g]
<150lb[P/C/F=168/168/70]= 1974 Cal
151-165lb[P/C/F=181/181/75]= 2128 Cal
166-180lb[P/C/F=199/199/83]=2339 Cal
181-195lb[P/C/F=216/216/90]= 2538 Cal
196lb <[P/C/F=235/235/98]= 2762 Cal
MEN (LOW CARB)WHEN [P=1.2g, C=0.7g, F=0.5g]
<150lb[P/C/F=168/98/70]= 1694 Cal
151-165lb[P/C/F=181/105/75]= 1825 Cal
166-180lb[P/C/F=199/116/83]= 2007 Cal
181-195lb[P/C/F=216/126/90]= 2178 Cal
196lb <[P/C/F=235/137/98]= 2370 Cal
MEN (NO CARB)WHEN [P=1.2g, C=g, F=0.5g]
<150lb[P/C/F=168/0/70]= 1407 Cal
151-165lb[P/C/F=181/0/75]= 2339 Cal
166-180lb[P/C/F=199/0/83]= 1543 Cal
181-195lb[P/C/F=216/0/90]= 1674 Cal
196lb <[P/C/F=235/0/98]= 1822 Cal
FOR WOMEN (HIGH CARB)WHEN [P=1.2g, C=1.2g, F=0.5g]
<110lb[P/C/F=126/126/52]= 1480 Cal
111-124lb[P/C/F=138/138/57]= 1621 Cal
125-139lb[P/C/F=150/150/62]= 1762 Cal
140-154lb[P/C/F=168/168/70]= 1974 Cal
155lb <[P/C/F=186/186/77]= 2185 Cal
WOMEN (LOW CARB) WHEN [P=1.2g, C=.7g, F=0.5g]
<110lb[P/C/F=126/73/52]= 1270 Cal
111-124lb[P/C/F=138/80/57]= 1391 Cal
125-139lb[P/C/F=150/87/62]= 1512 Cal
140-154lb[P/C/F=168/98/70]= 1694 Cal
155lb <[P/C/F=186/108/77]= 1875 Cal
WOMEN (NO CARB)WHEN [P=1.2g, C=g, F=0.5g]
<110lb[P/C/F=126/0/52]= 976 Cal
111-124lb[P/C/F=138/0/57]= 1162 Cal
125-139lb[P/C/F=150/0/62]= 1162 Cal
140-154lb[P/C/F=168/0/70]= 1301 Cal
155lb <[P/C/F=186/0/77]= 1441 Cal

Sample of LOW CARBS DAY meal plan for fat loss [PRO-200g, CARB-119g, FAT-60g]= 1816 CAL

INGREDIANTSQUANTITY
1. UPON WAKING UP:-
Carnitine
[Supplement(OPTIONAL)]
500mg
BREAKFASTQUANTITY
BOILED EGGS:-
(a) Apple1
(b) Boiled Egg Whites7
(c) Boiled Whole Eggs2
(d) CLA
[Supplement (OPTION)]
1g
MID-MORNING (SNACK) QUANTITY
GREEK YOGURT:-
(a) Plain greek yogurt1 cup
(b) Roasted peanuts20g
(c) Cinnamon1g
LUNCHQUANTITY
CHICKEN AND VEGETABLES:-
(a) Grilled chicken breast100g
(b) Kidney beans (Rajma)½ cup
(c) Green bell pepper½ cup
(d) Broccoli (or Cauliflower)½ cup
(e) Onion2 sp
(f) Tomato2 sp
(g) Olive oil1 sp
PRE-WORKOUT (SNACK)QUANTITY
(a) Coffee½ tbs
(b) Hot Water240 ml
(c) Carnitine (Supplement)500 mg
POST-WORKOUT (SNACK)QUANTITY
POST-WORKOUT SUPPLEMENT:-
(a) Whey protein1-2 scoop
(b) Cold water300 ml
DINNERQUANTITY
ROTI FISH WRAP:-
(a) Grilled White-fish100 g
(b) Large Roti
(whole wheat bread)
1
(c) Chickpeas½ cup
(d) Onions2 sp
(e) Tomato2 sp
(f) Yogurt1 sp
(g) Ketchup1 sp
(h) Salt/Pepper/Garlic Powder
BEFORE-BEDQUANTITY
WARM MILK:-
(a) Low-fat milk1 cup
(b) Green cardamom1
(c) Cloves2
(d) Cinnamon1 pinch
(e) Whey protein2/3 sp
(f) Almond (crushed)20
(g) CLA (Supplement)1 g

Sample of HIGH CARBS DAY meal plan for fat loss [PRO-166g, CARB-262g, FAT-42g]= 2090 CAL

UPON-WAKINGQUANTITY
1. UPON WAKING UP:-
Carnitine
[Supplement(OPTIONAL)]
500mg
BREAKFASTQUANTITY
OATS AND EGGS:-
(a) Apple1
(b) Oats1 cup
(c) Cinnamon1 pinch
(d) Boiled egg white5
(e) CLA
[Supplement (OPTION)]
1 g
MID-MORNING (SNACK)QUANTITY
GREEK YOGURT CHEERIO:-
(a) Plain greek yogurt1 cup
(b) Cheerio (sugar-free)1 cup
(c) Cinnamon1 g
LUNCHQUANTITY
CHICKEN WITH SWEET POTATO AND VEGETABLE:-
(a) Grilled chicken breast80 g
(b) Kidney Beans (Rajma)½ cup
(c) Sweet potato180 g
(d) Green bell pepper½ cup
(e) Broccoli (or Cauliflower)½ cup
(f) Onion2 sp
(g) Tomato2 sp
(h) Olive Oil½ sp
PRE-WORKOUTQUANTITY
(a) Coffee (Nescafe)½ tbs
(b) Hot water240 ml
(c) Carnitine (Supplement)500 mg
POST-WORKOUT (SNACK)QUANTITY
POST-WORKOUT SUPPLEMENT:-
(a) Whey Protein1-2 scoop
(b) Cold Water300 ml
DINNERQUANTITY
(a) Grilled white fish100g
(b) Brown rice1 cup
(c) Lemon½
(d) Green Salad½ Plate
BEFORE-BEDQUANTITY
WARM MILK:-
(a) Low-fat milk1 cup
(b) Green cardamom2
(c) Cloves2
(d) Cinnamon1 pinch
(e) Whey protein½ sp
(f) Almond (crushed)20
(g) CLA (Supplement)1g

Sample of NO CARBS DAY meal plan for fat loss [PRO-203g, CARB-25g, FAT-90g]= 1716 CAL

BREAKFASTQUANTITY
(a) Egg white6
(b) Bacon (thin slice)4
(c) Av0cado15 g
(d) Whey Protein isolate½ sp (scoop)
(e) Walnuts28 g
MID-MORNING (SNACK)QUANTITY
(a) Beef Jerky25 g
(b) Whey Protein (low-carb)1 sp
LUNCHQUANTITY
(a) Romain lettuce or Cos
(Shredded)
1 cup
(b) Chicken Breast100 g
(c) Olive Oil1 tbsp
(d) Whey protein (low-carb)½ sp (scoop)
MID-AFTERNOONQUANTITY
(a) Cheese25 g
(b) Whey protein isolate1.25 scoop
DINNERQUANTITY
(a) Salmon100g
(b) Zucchini25g
(c) Sunflower seed (dried)1/3 cup
(d) Mushrooms1 cup
(e) Olive oil1 tbsp
BEFORE-BEDQUANTITY
(a) whey Protein (low-carb)15g
(b) Water1 cup

KEYNOTES:-

(1) Drink 3-4 liters of water;
(2) Drink 2 cups of green tea a day;
(3) Eat every 2-3 hours;
(4) Calculate your calories according to your height, weight, age and adjust the calories;
(5) Avoid the use of oil. Use what we recommend;
(6) For some time you can use lentils and black grams instead of Chiku and kidney beans;
(7) Take walnuts once or twice a week instead of peanuts or almonds;
(8) If possible eat salad twice a day (cucumber, tomato, lettuce, carrot);
(9) Avoid eating white sugar, soda, candy, fried foods, white bread, etc;
(10) Alternative supplements: casein protein, BCAA, multivitamins, fish oil, etc;
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Amit

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