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Carb Cycling Meal Plan Female

Benefits Of Carb Cycling

What is CARB CYCLING FOR FAT LOSS + Meal Plan Tips & Tricks

Many diets that totally eliminate carbs dont work well for a lot of people. The strict exclusion of carbs often gets to be too much, which results in people giving in after a certain amount of time. With carb cycling, it makes it easier to lose weight because you dont have to restrict yourself so much. Even on low carb days, you can rest assured youll be able to eat carbs the next day so it doesnt feel like youre depriving yourself too much.

Plus, with the combination of low carb days and high carb days, youre getting the best of both worlds. On low carb days, youre minimizing fat gain and increasing insulin sensitivity, which maintains better body composition. On high carb days, your body burns more calories and increases the hormone leptin, which keeps you from feeling hungry. High carb days also make you feel energized and replenish glycogen stores that fuel your muscles.

Carb Cycling Meal Plan For Males

The carb cycling for men meal plan is a variation of carb cycling for weight loss which is a meal plan focused on the little and often principle. The carb cycling diet is a specialized diet designed to control your insulin levels, which in turn controls your hormones, allowing you to efficiently lose weight over time.

  • Step 5: Adjust And Repeat
  • How Do You Determine High And Moderate/low Carb Intake

    Its all relative to your current maintenance calorie needs.

    And this starts by determining your macronutrient needs. There are a few ways to do this but if you want to save time, you can use my calorie intake calculator .

    For the most part, we want you to get around .8 to 1 gram of protein per pound of body weight. Then we want you getting somewhere around 20-30% of your calories from fat. From there, all we have left are carbohydrates.

    So your total carbohydrate intake will be relative to your unique needs. Pretty great right?

    Heres a really quick example using my calorie intake calculator for a woman weighing 150 pounds who wants to focus on fat loss using a carb cycling plan. In fact, this works incredibly well with my booty workout plan because it has you training in the gym 3 days per week.

    Her stats:

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    Other Benefits Of Carb Cycling

    There is currently no scientific research on the health benefits of carb cycling.

    It is important to consume the correct number of calories for a personâs daily requirements regardless of their diet.

    It is also vital to consume enough macronutrients and micronutrients. Without sufficient quantities of these nutrients, an individual puts themselves at risk of developing

    People can eat whichever healthy and balanced food they want on a carb cycling diet, as long as they do not exceed the amount of carbs their plan allows.

    The following suggested meal plans are for people who require 2,000 calories per day.

    Carbs Arent Your Only Concern

    Pin by Manayer on Nutrition

    Dont make the mistake of thinking that carb cycling is only about counting your carbohydrate intake on certain days. There are other nutrients critical in helping you lose weight, building muscle, and remaining healthy that you have to pay attention to.

    Firstly, a protein source.

    Whether youre carb cycling as a vegan or not, its essential to maintain a consistent protein intake regardless of where you are in your carb cycle. The protein sources you select depends on whether youre in a high or low carb day. During vegan carb cycling on high carb days it is important to up your carbohydrate intake and eat healthy carbs such as oatmeal, legumes, bean, lentils, and split peas. On low carb days it is important to focus on good healthy vegan protein sources. Foods such as Seitan, tofu, edamame, and chickpea .It is important to make a good carb cycling plan which will help in overall fat loss and body composition goals.

    Secondly, dont forget about fat.

    On low carb days, your body will need an alternative energy source, so go wild with high-fat foods. On high carb days, however, go the low-fat route. See the section below for more information on foods recommended for these days.

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    What Are The Benefits Of Carb Cycling For Women

    Women are ideal candidates for carb cycling for a few reasons.

    First of all, many women struggle to lose extra body fat. With carb cycling, women can achieve a calorie deficit on their low-carb days without burning out on eating low carb.

    With carb cycling, theres always a high-carb day on the horizon. On these low-carb days, blood sugar stays low and cravings are minimal. These days also help to optimize insulin sensitivity. When women time these low carb days with the correct phase of their menstrual cycle, they can really optimize the success and sustainability of their fat loss efforts.

    Another great thing about carb cycling for women is that the high-carb days help to grow and maintain muscle mass. This muscle mass increases our insulin sensitivity, reducing risk of type 2 diabetes. This muscle mass also increases metabolism which further supports weight loss efforts.

    Those high-carb days also support our weight loss efforts in another way: by regulating our cravings. Healthy carbs have been shown to release leptin, a hormone that signals to your body that youre full. With healthy carbs, women can hit a great workout and stay in control of energy intake with cravings at bay.

    So, what days should women plan to eat moderate vs. low carb? There are certain phases of the menstrual cycle when women have higher estrogen and are best able to utilize carbohydrate.

    Does Carb Cycling Work

    Okay, so this all sounds great in theory, but what does science have to say about it? Uh, not much, actually. “Research on carb cycling for endurance performance is relatively new, and there’s not a lot of data on the long-term effects of swinging between low and high carb intake,” says Clark. The same goes for the potential fat-loss benefits the evidence around carb cycling is mainly anecdotal.

    The fact that the long-term effects of carb cycling are unknown is one of the reasons experts recommend trying it for short periods of time only. Plus, there’s the fact that it takes a lot of planning, prepping, and tracking to do it successfully. “It can be difficult to sustain long-term,” says Manganiello. “Physique competitors and athletes usually only use it during their ‘prep’ phase for competitions, which is usually only a few weeks or months.”

    And while it might give you more energy on training days, it can also be mentally draining. “As with any type of diet, you never want to become obsessed with counting, whether it’s calories, macros, or something else because it can promote a very unhealthy mindset and relationship with food,” notes Manganiello. “Also, individuals tend to consume the same foods when carb cycling, therefore limiting variety within their diet.”

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    How To Tweak The Carb

    We know nutrition and exercise arent a one-size-fits-all approach, so its important to find a plan that fits your needs. This may take a little trial and error.

    The four-week meal plan below is laid out as follows:

    Monday/Wednesday/Friday = weight-training day = low carb

    Sunday = off day = low carb

    Tuesday/Thursday/Saturday = endurance/cardio day = high carb

    The weekly calendar follows an every-other-day approach to training and cardio days, but heres how to manipulate it:

    Feeling inspired and want to give carb cycling a whirl? It all starts with some delicious dishes, like the carb-cycling menu items below.

    Complex Carbohydrates To Include In Your Diet

    2022 Intermittent Fasting Meal Plan (Carb Cycling) – Join Me!

    When thinking about carb cycling, its important to add healthy, complex carbohydrates to your meals. Here are some of the best ones to eat.

    • Organic starchy vegetables such as sweet potatoes, squashes and yams.
    • Gluten free grains such as rice, oats, buckwheat and quinoa.
    • Low GI fruits such as berries, apples and kiwis.

    Squash is a healthy carbohydrate that you can include in your carb cycling diet plan. Photo by Kim Daniels/Unsplash.

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    Carb Cycling And Weight Loss

    The #1 mistake I see people making with carb cycling and weight loss is inattention to the specific needs of the female body.

    Because it comes from a world of men, it doesnt pay a whole lot of good attention to women. But there are two important considerations to bear in mind:

    A) Thyroid status must be protected.

    Thyroid hormone is essential for fat loss. Unfortunately on a low carbohydrate diet thyroid hormone production can slow down. This is crucial to bear in mind for women especially because womens metabolism and thyroid activity are much more sensitive than mens. It is important in the low carb times of the cycle to still not be very low carb. Stay above 50 grams of carbohydrate a day, at very minimum .

    B) Female hormones impact insulin sensitivity

    Estrogen and progesterone have significant impacts on carbohydrate metabolism.

    At different parts in the menstrual cycle, carbohydrates are processed either much more efficiently or with much more fat storage.

    This is the secret to female carbohydrate cycling. I

    nstead of sticking to a simple regimen provided by a personal trainer or some internet forum, the best thing you can do to maximize the effectiveness of your carb cycling is sync it up with your menstrual cycle.

    Carb Cycling: A Daily Meal Plan To Get Started

    You know a no-carb diet isnt up your alley, but you dont exactly want to fill up on a pre-race pasta feast every night either. No matter your health and fitness aspirations, carb cycling might be a good middle ground. Although its roots are in the world of bodybuilding, trainers are turning to the nutrition strategy to help clients achieve their goals whether theyre trying to slim down or build muscle or both.

    Eating healthy carbs on certain days keeps your metabolism revved up, and sticking to mostly protein and vegetables on days in between keeps insulin low enough that you can burn fat without losing muscle, explains Shelby Starnes, a competitive bodybuilder and carb cycling expert. Its a routine that anyone can modify for their individual goals. If youre intrigued but dont know how to start, read on for tips about how to put together a weekly carb cycling menu.

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    What Should You Eat

    Kate Patton says, The general principle to consume healthy carbs and avoid unhealthy ones also applies to carb cycling. Eat more complex, nutrient-dense carbohydrates to help stay active and maintain stable blood sugar levels.

    Good carbs are slow to digest and high in fiber. Additionally, they are frequently unprocessed, so they still include natural nutrients.

    The following are some of the healthiest and good carbohydrate options if you are following a carb cycling schedule:

    • Whole grain starches
    • High fiber vegetables and fruits
    • Low-fat milk, yogurt, cheese, and other low-fat dairies
    • Legumes, peas, lentils, and beans

    Highly processed and low-fiber foods include bad carbohydrates. White wheat and sugar are frequently included in the “bad carb” foods list. You must stay away from things like white bread, sugary cereal, cakes, and cookies.

    What Does The Menstrual Cycle Have To Do With Carbs

    Pin on Endomorf

    Whether we like it or not the menstrual cycle is your bodys way of preparing for a baby. Thus, your body is highly sensitive to changes in energy and carbohydrate intake across the cycle. Too-low intake of energy and/or carbohydrate signals that its not time for a baby. This signal can result in harmful hormonal dysregulation.

    Thus, energy is key for ovulation and healthy, balanced hormones. The bodys preferred source of energy is carbs, so if we dont get an adequate amount of carbs, our body will go into survival mode.

    When it comes to optimizing our carb cycling, the specific hormone that women should primarily focus on is estrogen. Estrogen is the primary fluctuating female hormone that drives changes in insulin sensitivity and carbohydrate tolerance.

    Estrogen peaks twice during the menstrual cycle. These two peaks are when women can leverage high intake of healthy carbs to optimize performance and muscle building efforts. During this time, healthy carbs are used by women for building muscle and driving exercise performance. Studies also show that carbs help to reduce the inflammatory impact of high-intensity of exercise.

    On the other hand, the times with relatively lower estrogen levels are optimal for low-carb days. These are phases where are body is more likely to store carbs as body fat. Women are also less insulin sensitive during this time, so carbs will be utilized less readily. By eating low-carb on these days we avoid unwanted weight gain.

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    Reducing Hunger And Cravings

    In addition to helping decrease body fat levels by fueling intense workouts, another benefit of carb-cycling is that it does not lead to high-level hunger pangs. People who are trying to cut back on calories often complain about how hungry they get. Giving up carbs altogether comes with intense cravings that might make it harder to stick to the diet.

    Carb cycling helps with this because you can eat a higher amount of carbohydrates around periods where your energy requirements are at their highest or when you need extra energy in general . You also get to indulge your cravings with a moderate amount of carbs every other day.

    This may be helpful for some people who find that they do not want to stick to an extremely low-calorie diet plan because they feel hungry all the time even though they have given up soda, candy bars, chips, etc.

    Carb Cycling For Women Who Love Carbs

    Categories Wellness

    Want to learn more about carb cycling for women? Wondering how this fits into a low carb diet? If you are left wondering what is carb cycling, what are high carb days, what are low carb days and how to carb cycle for fat loss, you need to continue reading.

    Ive got a fantastic 28-day carb cycling meal plan pdf, as well as a free carb cycling chart to help you easily set up a schedule!

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    Can It Help You Lose Weight

    Anecdotally, carb cycling may be able to help people lose weight. However, there is currently no scientific research that suggests carb cycling is more or less effective for weight loss than other diets.

    If people consume enough calories for their body weight, if they are a moderate weight, or have a slight calorie deficit if they have a high BMI, carb cycling may help them lose weight or maintain a moderate weight.

    there is no significant difference in weight loss between diets that restrict one form of macronutrient, such as protein or carbs, over another.

    A 2018 study suggests diets that allow people to tailor food consumption and the type of food to their individual needs and preferences tend to experience better diet adherence and weight loss.

    Carb cycling does not restrict a personâs consumption of types of food as much as some other diets. Some people may find this approach more suitable for their needs and therefore may find this diet helps them with weight loss.

    There is some evidence that low carb diets, such as carb cycling, may be beneficial for muscle gain and sports performance.

    A 2017 study suggests that competitive bodybuilders who utilize carbohydrate refeeds, which are periods of times where they consume more carbs, do so because they believe it enhances fat loss.

    However, researchers need to conduct more studies to investigate the safety and effectiveness of carb cycling within the sports fitness community.

    Heres Where These Phases Fall During The Menstrual Cycle:

    What Is Carb Cycling? Can It Work For Fat Loss? | Nutritionist Explains | Myprotein

    Follicular phase: Days 0-14, Before a woman ovulates, when hormones are beginning to rev up

    Week 1 : estrogen is still low so eat low-carb this week of your period.

    More iron rich foods are needed during this week, which is perfect for a low carb diet. Some good iron sources include spinach, meat, poultry, oysters, and eggs.

    Week 2 : estrogen hits its peak this week.

    Eat more healthy carbs this week. Always eat them with healthy fats and proteins so that blood sugar stays relatively stable. Focus them especially around your workouts. Examples include oats, potatoes, sweet potatoes, butternut squash, brown rice, quinoa, and fruit.

    Ovulation

    Estrogen starts to drop as progesterone starts to climb.

    Focus on fiber to bind and detoxify excess estrogen. Examples include vegetables, berries, whole grains, nuts, and seeds. Begin to transition down on carbs during these days.

    Luteal phase .

    Week 3 : estrogen and progesterone both climb to a peak.

    Continue with healthy carbs as you did during week 2.

    Week 4 : estrogen drops back to a low.

    Transition back to low-carb this week. Yes, its PMS week. Keep cravings and symptoms under control with foods rich in B-vitamins , calcium , magnesium , and fiber .

    Staying low-carb will help avoid large swings in blood glucose . Silver lining: dark chocolate is low carb!

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    Benefits Of Carb Cycling For Endomorphs

    Carbohydrate cycling can help reset your metabolism to work faster and more efficiently. By alternating between low carb days and high carb days, youre providing your body with caloric fuel but also changing how it uses and metabolizes fat stores. Of all the body types, endomorphs are the most perfectly suited for carb cycling.

    Following a carb cycling plan can help endomorphs achieve lose weight by using body fat for fuel, help build greater muscle mass, which will also help to improve your metabolism, and help balance blood sugar by improving insulin resistance.

    Combined with a fitness program, carb cycling for endomorphs can more efficiently burn excess calories, eventually resulting in fat loss. This is important because while being an endomorph isnt synonymous with being unhealthy, endomorphs are more at risk of the serious health problems that being significantly overweight or lacking muscle mass can lead to.

    For example, obesity is tied in as a risk factor for conditions like heart disease, diabetes, and cancer. Low muscle definition may make you more prone to falling, accidents, and injuries as you age.

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