In my opinion, carb cycling is the most promising fat loss concept around. With carb cycling it appears you get the rapid fat loss of a low-carb diet and the ability to drop your bodyfat to a very low level without cannibalizing muscle mass or without the many other drawbacks associated with a low-carb diet. Carb cycling is an advanced technique requiring true dedication, its not for the casual person trying to lose a few pounds. Carb cycling is appropriate if:
Extended low-carb diets put your body into the starvation response where muscle is burnt and your metabolic rate drops slowing the weight loss- not what we want! Carb cycling avoids this starvation response by reloading the carbohydrates every 4th day. This keeps your metabolism running at 100% to burn a maximum of fat off without burning any muscle, hot! This is an advanced fat loss method and it takes a lot more effort and dedication than most people can muster but its the only way to get from 10% bodyfat down to the 5% and get truly ripped without losing muscle mass. When you see your personalized meal plan that is required to use this carb cycling technique, you will see immediately why only highly motivated individuals will succeed - it is very strict. You must count, weigh and tally the nutritional content of every single mouth full of food.
The roots of this carb-cycling concept appear to be the zig-zag diet by Dr. Fred Hatfield. The experts and creators of the carb-cycling diet are Will Brink and Tom Venuto who both have written excellent books on losing fat - if you want to know more information about how carb-cycling fat loss works then check out their books, you can also read my review of their books.
The four day carb cycle consists of three days low carb followed by one day of high carbs. The math for figuring out the daily nutrition in a carb cycling plan is really complicated and most people don't have the time to figure it out or the money to hire a nutritionist to do it for them which is why I have developed this free online carb cycling meal planner. In 20 seconds you can have a free personalized carb cycling meal plan tailored to your precise metabolic needs without ever having to read a nutritional label or get out your calculator!
People ask how long they need to stay on this carb-cycling diet, the answer is, until you reach your goal! It should be somewhere between two and eight weeks depending on your initial bodyfat. If it takes more than 8 weeks, you are doing something very wrong. Carb-cycling is a short term tool, get on, lose the fat, get off and go back to your normal healthy diet high in vegetables, whole grains, and fruits. There are no cheat meals or "blowing it" allowed, if you dont have the dicipline to maintain strict nutritional control for this two-eight week period then do not use carb-cycling! You either do carb cycling or you don't.
The following five questions use the Harris Benedict equation to establish your TDEE (Total Daily Energy Expenditure) and from that I calculate the nutritional composition of your high carb days and your low carb days.
- you are over 18 years old
- you are in perfect health
- you currently have 4-pack abs (under 12% bodyfat)
- your goal is to get shredded (3-6% bodyfat) fast without losing muscle
- you have very strong willpower and don't need cheat meals
Extended low-carb diets put your body into the starvation response where muscle is burnt and your metabolic rate drops slowing the weight loss- not what we want! Carb cycling avoids this starvation response by reloading the carbohydrates every 4th day. This keeps your metabolism running at 100% to burn a maximum of fat off without burning any muscle, hot! This is an advanced fat loss method and it takes a lot more effort and dedication than most people can muster but its the only way to get from 10% bodyfat down to the 5% and get truly ripped without losing muscle mass. When you see your personalized meal plan that is required to use this carb cycling technique, you will see immediately why only highly motivated individuals will succeed - it is very strict. You must count, weigh and tally the nutritional content of every single mouth full of food.
The roots of this carb-cycling concept appear to be the zig-zag diet by Dr. Fred Hatfield. The experts and creators of the carb-cycling diet are Will Brink and Tom Venuto who both have written excellent books on losing fat - if you want to know more information about how carb-cycling fat loss works then check out their books, you can also read my review of their books.
The four day carb cycle consists of three days low carb followed by one day of high carbs. The math for figuring out the daily nutrition in a carb cycling plan is really complicated and most people don't have the time to figure it out or the money to hire a nutritionist to do it for them which is why I have developed this free online carb cycling meal planner. In 20 seconds you can have a free personalized carb cycling meal plan tailored to your precise metabolic needs without ever having to read a nutritional label or get out your calculator!
People ask how long they need to stay on this carb-cycling diet, the answer is, until you reach your goal! It should be somewhere between two and eight weeks depending on your initial bodyfat. If it takes more than 8 weeks, you are doing something very wrong. Carb-cycling is a short term tool, get on, lose the fat, get off and go back to your normal healthy diet high in vegetables, whole grains, and fruits. There are no cheat meals or "blowing it" allowed, if you dont have the dicipline to maintain strict nutritional control for this two-eight week period then do not use carb-cycling! You either do carb cycling or you don't.
The following five questions use the Harris Benedict equation to establish your TDEE (Total Daily Energy Expenditure) and from that I calculate the nutritional composition of your high carb days and your low carb days.
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