Can you help me lose weight?

Can you help me lose weight?

You've heard a lot of mixing for revisions of low-carbohydrate diets. But what about bike carbohydrates? The popular trend with bodybuilders and athletes generates a buzz as a method of weight loss. Here's the truth about how the carbohydrate cycle works; Its potential benefits; And a simpler alternative less strict, I recommend to many of my clients.

What is the carbohydrate cycle, exactly?

Although there is no standard protocol, carbohydrate cycle usually involves lower days in carbohydrates alternating with days of higher carbohydrates. Usually, fat intake increases crab lower days, and decreases to higher carbohydrates; Although the protein intake remains consistent.

Many advocates recommend this regime: At the time when the formation of force takes place, consume more carbohydrates (ie 200 grams), a small amount of fat and a moderate amount of protein. In days when you do a cardio workout, eat a moderate amount of carbohydrates (about 100 grams), protein and fat. And on days of rest, eat less carbohydrates (30 grams), a lot of fat and a moderate amount of protein.

Another approach is to keep protein intake and fat intake fairly consistent, and only modify their carbohydrates. With this method, the lowest days of carbohydrates are also days with fewer calories.

What are the advantages?

Cyclist advocates say that carbohydrate eating habits help increase muscle mass, decrease body fat and improve physical performance. But research on nutrition is limited.

A 2013 study published in the British Journal of Nutrition, analyzed the effects of carbohydrates and intermittent limiting calories in 115 overweight women aged 20-69, all with a family history of breast cancer. The women were randomly assigned to one of the three groups for three months. The first group consumed a diet low in carbohydrates with calorie restriction two days a week. Women in the second group followed the same diet but were allowed to eat unlimited healthy protein and fat (such as lean meat, olives and nuts) in low carbohydrate amounts on days. The third group followed a standard Mediterranean diet restricted in calories seven days a week.

The researchers found that women in both groups had poor carbohydrate scores: lost about 9 pounds on average, compared to about 5 pounds in the Mediterranean group. Insulin resistance also decreased by 22% percent in low carbohydrate standards; And 14% percent among supplementary proteins and low-fat carbohydrates allowed, compared to only 4% of Mediterranean doctors. (The results were particularly important for participants in the study as weight loss and decreased insulin resistance can help prevent breast cancer).

Although this study did not include the same approach to carbohydrate cycling used by bodybuilders and athletes, it does give an idea of ​​the potential benefits of limitation of part-time carbohydrates. But is it practical? Reducing carbohydrates even a few days a week, it must be sustainable to produce lasting results.

The authors of this study of 2013 also found that a higher percentage of women in constipation experienced low-carbohydrate diets, headaches, bad breath, dizziness and fixing food. These unpleasant side effects parallel what I have seen with my clients who severely restrict their intake of carbohydrates. In my experience, the side effects also cause many people to diet low carb or quit smoking, or end binging on prohibited foods.

How To Keep Carbohydrates And Still Lose Weight

Is there a more sustainable approach?

One of the main philosophies behind cycling in carbohydrates is to limit carbohydrates when the body does not need much. In short, carbohydrates serve as fuel (like gasoline in your car) to help cells perform their work. Eat a lot of carbohydrates in the days when you are not doing very active much sense because your body needs less fuel (as your car needs less gas for a walk around the city compared to A trip on the road). Carbohydrates that do not burn fuel create a surplus that can prevent weight loss, or lead to weight gain.

In addition, a limit of 30 grams of carbohydrates is very low, or even less active days. It is the amount of carbohydrates in a cup of broccoli, an entire apple of five carrots. For better balance, I advise my clients to practice what I call "carbohydrate matching", or align your carbohydrate intake with your energy needs, which may vary from day to day, or from morning to night. the afternoon.

This approach is basically eating larger portions of whole carbohydrate whole foods to support more active hours; And when you cut carbohydrates should be less active. For example, if you are planning to do a morning workout, oatmeal surmounted a sliced ​​banana for breakfast beforehand. But if you head to the office to sit at an office for several hours, an omelet of vegetables and avocado with a side of berries would be a more adequate a.m. food

In my experience with customers, matching carbohydrates contributes to weight loss and fitness improves performance, while sustaining energy throughout the day, and providing a wide range of nutrients. It is also logical. My professional athlete clients, who perform by train or several hours a day, need more carbohydrates than my CEO clients, who can fit in a morning workout, then sit down at meetings the day.

CARB also involves matching your CARB needs align with your age, height, ideal weight, gender and occupation. After all, a tall young man with active work and an ideal weight of 185 pounds will have a higher requirement for a woman's small carbohydrates, with sedentary work and an ideal weight of 135 pounds.

Although the carbohydrate cycle involves drastic changes, carbohydrates pairing is all about creating balance, and what I call the Golden Loop effect - not too little, not too much. If you have tried carbohydrate cycling, and have not worked for you, or do not seem a strategy that can stick with, try to moderate the carbohydrate intake according to your level of activity instead. And whatever approach you try, follow these important rules:

1) Always make quality a priority by choosing fresh, whole foods. (And remember that all cells are created equal.)

2) Listen to your body! Its indications are good enough to guide you towards a "fair" equilibrium.