Easier and easier than ketogenic! How to eat the popular "Carbon Cycle Diet" in the fitness industry? Weight loss menu + 4 major implementation points, so you can lose 4 kg in a month

 Easier and easier than ketogenic! How to eat the popular "Carbon Cycle Diet" in the fitness industry? Weight loss menu + 4 major implementation points, so you can lose 4 kg in a month

Do you practice hard, but still can't get results? Try this popular diet "Carbon Cycle Diet"! It can help to effectively increase muscle and reduce fat, and it can also maintain a good posture for a long time when paired with exercise, so that you don't have to suffer from pain and quit starch. In fact, any diet should have a balanced intake to provide the body with the nutrients it needs. This is the correct concept. Recently, the "Carbon Cycle Diet" has been strongly recommended by the fitness industry. The amount of carbohydrate intake is determined according to the intensity of training. It is divided into high-carb days, low-carb days, and rest days to help you maintain muscle mass and reduce body fat!

What is "Carbon Cycle Diet"?

The full name of the carbon cycle diet is "carbohydrate cycle diet". It can also be called a carbon water cycle diet or a carbon water cycle method. Considering that each person's daily exercise amount is different, if the daily intake of nutrients is the same, it is difficult to meet the body's needs. Therefore, simply speaking , the "Carbon Cycle Diet" is to determine the intake of carbohydrates according to the level of daily exercise.

For example, when you exercise a lot today, you will need a lot of carbohydrates to provide energy and promote muscle growth; if you want to rest the next day and exercise less, you will consume less carbohydrates, which can improve insulin sensitivity and increase growth Hormone secretion, allowing the body to burn more fat.

At the same time, it can be further divided into: high-carbon days, low-carbon days, and rest days. Do high-intensity exercise and weight training on high-carbon days; do low-intensity training and cardiopulmonary aerobic exercise on low-carbon days; rest days, also known as carbon-free days, consume less than 30 grams of carbohydrates, similar to a ketogenic diet .

Principles of "Carbon Cycle Diet"

Before starting a carbon cycle diet, you must understand food choices and calculate the calories consumed by TDEE people in a day. In addition to the energy required by the basal metabolic rate , you must also include the calories that may be consumed by exercise and other activities. Make adjustments with the goal of gaining muscle or losing fat. Take a weekly carbon cycle diet as an example: people who want to build muscle can increase the high-carb day to 3 days; if they want to lose fat, they can set the high-carb day to 1 day, and focus on low-carb days or rest days , the low-carb days should not be less than 2 days, the following provides a week of exercise and nutritional intake recommendations:

Monday/Low Intensity Exercise/Low Carb Day

Tuesday / high-intensity exercise / high-carb day

Wednesday/Closed/Closed day

Thursday / Low Intensity Exercise / Low Carbon Day

Friday/Closed/Closed day

Saturday / high intensity exercise / high carbon day

Sunday/Closed/Closed day

Food choices for implementing a carbon cycle diet "high carbon day"

Starch: whole grain rice, brown rice, quinoa, oatmeal

■Protein: milk, boiled eggs, chicken breast, salmon

■Unsaturated fatty acid: olive oil Comprehensive vegetables and fruits: cabbage, water spinach, kiwi fruit, guava

■Reference ratio: 50% starch, 35% protein, 15% healthy fat

Food choices for implementing a carbon cycle diet "Low Carb Day"

Starch: purple rice, pumpkin, potato

■Protein: soy milk, lean muscle, lean beef, whey protein

■Unsaturated fatty acid: canola oil Comprehensive vegetables and fruits: salad, cauliflower, banana, berry

Food Choices for Carbocycle Diet "Rest Days"

Starch: sweet potato Protein: edamame, tofu, chicken leg, seafood

■Unsaturated fatty acids: avocado

■Comprehensive fruits and vegetables: sweet potato leaves, corn shoots, grapes, apples

■Reference ratio: 10% starch, 55% protein, 35% healthy fat

The 4 main points of implementation of "Carbon Cycle Diet"

In addition to mastering the principle of carbon cycle diet, you must also adjust your diet and exercise habits according to your physical condition. At the same time, you must also pay attention to the following 4 points to avoid overloading your body.

"Carbon cycle diet" implementation points 1. High training intensity and easy injury

Although there is a moderate intake of carbohydrates to maintain muscle mass, muscle weakness during exercise training may still occur. Therefore, it is recommended not to exercise too intensely and reduce the amount of training to avoid sports injuries. .

"Carbon cycle diet" implementation points 2. Avoid refined starch

You can eat starch, but it doesn't mean you can eat any starch! Especially refined starch, such as: donuts, biscuits, cakes, bread, white rice, etc. , has little nutritional value, and eating too much will only make you fat. For people who want to lose weight or keep fit, they should avoid it.

"Carbon Cycle Diet" Implementation Point 3. Balanced intake of protein

Although the "Carbon Cycle Diet" is emphasizing carbohydrates, the importance of protein must not be ignored; because protein is an indispensable nutrient for muscle gain and fat loss , proper intake and balanced nutrition are the only ways to support the health of a carbon cycle diet idea.

"Carbon cycle diet" implementation points 4. People with poor blood sugar control are not suitable for this diet

The daily intake of carbohydrates is larger than the normal diet. This kind of diet is not suitable for people with diabetes, high blood sugar, and poor blood sugar control. Therefore, it is recommended to consult a physician before implementing it . Don't try it rashly . Remind again that the important prerequisite for implementing a carbon cycle diet is to match it with exercise, otherwise, if you do not exercise on a high-carb day, you will consume too much carbohydrates and your body will absorb too many calories. As a result, you will only gain weight.