"Carbohydrate cycle diet" may increase muscle and reduce fat at the same time, but pay attention to 3 things

 "Carbohydrate cycle diet" may increase muscle and reduce fat at the same time, but pay attention to 3 things

The origin of the carbon water cycle

Carbon water cycling is an advanced diet derived from low-carb and ketogenic diets. In recent years, low-carb and ketogenic diets have become very popular, and they are also the new favorites for weight loss and fat loss. However, low-carb and ketogenic diets have reduced glycogen , may affect training intensity and exercise performance, and may not be able to achieve muscle-building effects. Therefore, bodybuilders invented the carbohydrate cycle, adjusting the daily carbohydrate intake according to exercise intensity, hoping to combine the benefits of low-carb and ketogenic diets, and Solve training problems.

Features of a carbohydrate cycling diet

The carbohydrate cycle must be adjusted according to the exercise schedule during the week. The simplest can be divided into high-carbon days, low-carbon days and carbon-free days, which correspond to high-intensity training (muscle strength, anaerobic exercise), moderate Low-intensity training (cardio, aerobic) and rest recovery days (little to no exercise).

In terms of dietary ratio, on high-carb days, you need to consume about 2-3 grams of carbohydrates per kilogram of body weight per day, which accounts for about 50% of the daily calories, which is similar to the general diet; 0.5-1.5 grams per kilogram of body weight, the amount of carbohydrates is similar to a low-carb diet; on a carbon-free day, you must consume less than 30 grams of carbohydrates throughout the day, which is very close to a ketogenic diet.

From the three types of high, low, and carbon-free, it can be found that the carbohydrate cycle diet not only needs to pay attention to the content of the diet, but also cooperates with rigorous exercise design, high-carb and high-intensity training, etc., in order to achieve the expected diet effect.

Mechanism of carbohydrate cycling diet

On low-carb and no-carb days, because carbohydrate intake is not much, the blood sugar in the blood is less likely to be affected, which can reduce insulin secretion, and the body will tend to break down more fat as energy, thereby achieving the effect of fat loss.

After supplementing carbohydrates on a high-carb day, the glycogen storage in the muscles increases, helping us store more energy for high-intensity muscle training, and at the same time disrupting the body's adaptability to low-carb diets, it can regulate leptin and growth hormone , help us control appetite and accelerate fat metabolism

The effect of carbohydrate cycling diet

1).  Lose weight and fat

The carbohydrate cycle diet can control calories and reduce carbohydrates, which is in line with the two most important characteristics of fat loss. Low-carb and no-carb days can effectively reduce insulin secretion, prevent the calories we eat from being stored as fat, and allow us to lose fat smoothly.

2). Maintain training

The most different from ketogenic and low-carb diets, carbohydrate cycling needs to supplement enough carbohydrates on high-intensity training days. Eat a lot of carbohydrates before training to replenish the energy of the muscles as much as possible, so that the training intensity during fat loss can be maintained at a certain level , Supplementing an appropriate amount of carbohydrates after training can also help physical strength recover as soon as possible and prevent muscle loss, so that you will not be too tired for the next day or two.

3). Build muscle

Carbon water cycle diet does not necessarily increase muscle. After all, the usual calorie shortage will also affect the amount of training. However, if it is in the early stage and there is still some room for muscle growth curve, there is still a chance to increase the amount of training by maintaining a certain amount of training on high-carb days. A little muscle.

Dos and don'ts of carbohydrate cycling diets

 Be careful that the training intensity is too high, causing injury

Although the carbohydrate cycle diet has a moderate intake of carbohydrates, which can maintain the energy of the muscles, it is still possible to experience muscle weakness during training. At the beginning or the first attempt, it is recommended to reduce the amount of training slightly to prevent fatigue and weakness Exercising too hard while exercising can lead to injury.

 Maintain diversity in food choices

Because carbohydrate cycling requires a more complicated menu, we often feel that it is too troublesome. We will imagine eating boiled meals and try to maintain the same food for easy preparation. However, if the food source is too monotonous, it is easy to cause insufficient micronutrients. It is recommended to design the menu. Designing different ingredients or supplementing vitamins moderately can help us maintain a balanced nutrition and make fat loss smoother.

 Those with poor blood sugar control should consider using it

Because the daily intake of carbohydrates varies greatly, carbohydrate cycling may have a negative impact on those with poor blood sugar control. It is recommended to use other diets first, or consult a nutritionist or physician to confirm whether it is suitable. If you have a history of diabetes or poor blood sugar control, do not do it yourself try!