Dangers Of Intermittent Fasting Are There Side Effects Of Intermittent Fasting
A primary concern of intermittent fasting is whether or not it promotes erratic eating patterns, binge eating habits, and a lowered mood during fasting periods .
Intermittent fasting has demonstrated positive effects on eating habits and mood in overweight and obese individuals, but it appears to have potentially harmful effects on normal-weight individuals who previously held an unrestrained eating style. Due to the additional health benefits of physical activity, many individuals also question whether or not it is safe to exercise while doing intermittent fasting.
Although it may be beneficial to wait until the middle of the feeding period to exercise, intermittent fasting does not appear to limit an individuals ability to exercise.
Tips For Carb Loading For Runners
If you do plan to carb load for a race, McGurn wants against doing so on the morning of the event. He says to remember these tips: “Build up your carb intake over two to three days before the race.
“Don’t binge on fiber-rich carbs pulses, brown rice and veg the night before the event, especially if youre not used to eating lots of fiber. It may probably will lead to stomach issues.
Its also not a case of stuffing in as much as you possibly can. Too much food will leave you feeling sluggish. A 70kg person should aim for around 2,800 calories of carbs in each of the final two days before an event.
My advice is that you should still eat balanced meals with protein and vegetables, rather than just platefuls of pasta. Staying healthy is as important as stocking up on glycogen.
Carb Backloading Explained Simply
Carb backloading is a dietary approach that advocates carbohydrate consumption late in the day, usually dinner. The concept is similar to a cyclical ketogenic diet that recommends eating carbs at night after exercise. Unlike restrictive low-carb diets, carb backloading permits junk food.
John Kiefer, a nutritional consulting to athletes and bodybuilders, popularized backloading carbs. All his clients had to do was delay their carbs and they saw great results. John didnt pioneer CBL though. Arnold Schwarzenegger intuitively stumbled upon the tactic in the 1970s and used it to great success.
As my first foray out of the Standard American Diet, I found CBL in 2014 through online communities like Reddit and Bodybuilding.com. I immediately put it to use. I packed on muscle and cut body fat without additional effort just by changing the timing of my carbohydrate intake.
Since then Ive tried strict keto, carnivore, intermittent fasting, eating one-meal-a-day , autoimmune protocols, gone lectin-free, and even raw vegan for a short period.
No matter what I try, I feel best backloading my carbs.
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Limit Your Carb Intake To 30 Grams Per Day For 10 Days
The first phase requires you to restrict your carbohydrate intake as much as possible.
Its recommended to eat 1 gram of protein per pound of body weight daily and to consume large amounts of fat. Eggs, salmon, avocados, and bacon are all recommended.
Saturated fats shouldnt be a concern. The Annals of Internal Medicine have concluded that low-carb diets with moderate to high amounts of saturated fats can improve the risk factors of heart disease and help to promote cardiovascular health.
You can expect to feel lethargic for the first few days on this diet, similar to the keto flu.
Eat Enough Even On Low
Your brain runs on carbs, or more specifically, on the sugar glucose. And when theres none around, your body has to make it using other sources, like protein, which can be bad news if you’re looking to build and maintain lean muscle. That’s why it’s so important to eat more than 130 g of carbs on your low carb days. Feed your brain so youre not in a fog the entire day at work.
What Does Carb Cycling Look Like, Food Wise?
Well, that depends on the day.
On a high-carb day, for a 175-pound guy aiming for 350 grams of carbs, might include 1 cup of oats in the morning made with milk, a small handful of raisins and a bit of brown sugar a piece of fruit and yogurt for a snack a basic sandwich a banana and peanut butter for an afternoon snack 2 to 2.5ish cups of cooked pasta with veggies for dinner then maybe some popcorn for an evening snack.
This is just looking at carb intake and doesnt include all the protein-rich foods youd be eating along with them. Its also a loose recommendation, so its not exact in terms of total carbs, but should give you a feel for the amount of carbs youd be looking at on a high-carb day.
On a low-carb day, half that amount of carb 175 g or sowould simply mean cutting some of the given portions above in half, so maybe just ½ cup oats 1 to 1.5 cups cooked pasta more vegetables and some lower carb fruits, like berries.
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What Is Carb Loading
Carbohydrates are a very important source of fuel for your body.
During many types of exercise, your body uses stored carbs to provide you with energy .
In the body, carbohydrate stores are called glycogen. This glycogen is mostly found in two places: your liver and muscles .
Carb loading is simply a nutritional strategy to increase the glycogen stored in your body above its normal amount .
This typically involves several days of eating more carbs than usual while also decreasing exercise to reduce the amount of carbs you are using.
The number of carbs you can eat ranges from 2.35.5 grams per pound of body weight per day. If you weighed 154 pounds , that would work out to 350840 grams of carbs per day .
People often use carb loading before certain athletic events or competitions because of the importance of carbs as a fuel source during exercise .
However, it only improves performance for certain types and durations of exercise.
Specifically, it may be appropriate for exercise that leads to large decreases in the amount of glycogen in your muscles, such as prolonged biking or running (
Summary Your body stores carbs in the form of glycogen. Carb loading is a strategy to increase your glycogen stores and improve exercise performance. It may be effective in events lasting more than 90 minutes, but its probably unnecessary for shorter durations.
Carb Backloading For People Who Train In The Morning
If you do your weightlifting in the morning, you are going to want to change this concept around a little bit. True carb backloading is not as efficient for people who weightlift in the morning because eating carbohydrates is necessary for post-workout nutrition.
Eating carbohydrates after your workout is necessary so your muscles can recover and refuel for your next workout session.
However, people who do their workout in the morning can still do carb backloading if they are smart about the rest of their diet! One option for post-workout recovery for people who train in the morning is to load up on protein and healthy fats and save their carbohydrates for the evening.
The human body works on a 24-hour clock, and muscle recovery is a 24-hour job. As long as you fuel your body with the proper macro and micro-nutritional nutrients over the course of 24 hours, your body will adapt accordingly!
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What Is Carb Cycling
Carb cycling is a very strict diet used by serious athletes and bodybuilders who want to drop body fat, get more muscle mass, or store more carbs for long-haul exercise like a marathon. Itâs becoming more popular with people who want to kick-start weight loss, even though a lot of the weight you may lose would come from water.
Your body needs carbs to work the way it should. Carbs, proteins, and fats are how it gets its energy, measured in calories. But 1 gram of carbs or proteins has only 4 calories, while 1 gram of fats has 9 calories. Experts generally recommend that you get 50% to 55% of your daily calories from carbs, 10% to 15% from proteins, and less than 30% from fats.
Some carbs are healthier than others. Theyâre found naturally in dairy products and in plant-based foods like beans, grains, fruits, and vegetables. Theyâre also added to processed foods, as sugars or starches.
When you digest carbs, they break down into glucose, which your body uses for fuel. Once you stop relying on carbs to fuel your body, you might feel fewer carb cravings and have more energy.
Carb cycling involves going back and forth between high-carb days and low-carb days. There may even be âno-carbâ days.
You would usually have a high-carb day when you plan on exercising hard. On those days, your body needs more fuel, so you might eat 2 to 2.5 grams of carbs for every pound of your body weight.
Using Intermittent Fasting And Carb Backloading Together For Weight Loss
Combining intermittent fasting with carbohydrate backloading is a very effective way to lose weight, and even build muscle.
If you want to combine these two concepts, I suggest you follow the traditional 16/8 split for fasted/fed hours.
After a few weeks of using this diet strategy, I am sure you will be impressed with how well your body handles carbohydrates! This strategy is excellent for people looking to lower or stabilize their blood sugar.
If you are looking for an example of someone who believes in these two fundamental concepts to dieting, one of the biggest proponents of this type of diet in our generation is Herschel Walker.
The former NFL Running Back and athletic legend Herschel Walker has sworn to a diet of one vegetarian meal per day for years. Although this exact diet may not work for most people, this style can certainly benefit anyone who gives it an honest try!
Both of these diet strategies work well for me and are backed by honest science. If you give them a try, I am confident you will appreciate the results!
For more information, check out this video to hear about one special success story made possible by intermittent fasting!
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Supportive And Symptomatic Treatment
Hospitalization may be required: for evaluation and treatment of severe pain, nausea, and vomiting for administration of intravenous fluids, electrolytes, glucose, and hemin and for close observation for electrolyte derangements and neurologic complications. Medications taken by the patient should be reviewed immediately and those identified as harmful stopped if at all possible. Narcotic analgesics are usually required for abdominal pain, and small to moderate doses of a phenothiazine are indicated for nausea, vomiting, anxiety, and restlessness.
Carbohydrate loading provides nutritional replacement, has some repressive effect on hepatic ALA synthase, but there is little evidence that oral carbohydrate loading prevents acute attacks. The standard intravenous regimen is 10% glucose for a total of at least 300500 g daily. However, large volumes of 10% glucose may increase the risk of hyponatremia. Hemin therapy should be used for patients with acute attacks which require hospitalization, and close monitoring.
MARK A. TARNOPOLSKY MD, PhD, in, 2004
What Is Carb Loading / Pre
Carbohydrates are the bodys primary energy source for exercise and are stored as glycogen in the muscles and liver, therefore carbohydrate loading is a strategy to maximize energy stores for optimal performance. So, what are the best carbohydrate recommendations for athletes?
Athletes normally carb load 1-3 days before any intensive endurance athletic events lasting 90 minutes or longer, where large storage of carbohydrates is needed.
Studies show that carbohydrate intakes of 8-12g/kg/body mass in the days before a competition can significantly reduce fatigue and improve endurance performance, for example before a marathon.
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How Do You Carb Load
The carb loading process has taken a turn for the better. In the past, athletes were required to deplete their carb stores through intense training on a low carb diet for 3-4 days. They would then commence the loading phase. That was basically torture!
Fortunately, science has found the depletion phase to be unnecessary and all we now require is the loading phase.
During the loading phase it is critical that you taper your activity right down! This is one of the key challenges for many athletes, but is critical for your performance on the day.
Enjoy A Massive Carb Refeed
Youve made it through the hard part.
Today, move your training up a few hours. The late afternoon or early evening works best. Youll want the extra time to enjoy and digest.
Celebrate with a nice, large treat meal. Arnold and John Kiefer both prefer the high-glycemic, sweet, starchy carbs to refuel empty muscle stores. Eat as much of whatever as you want. No-holds-barred.Refilling glycogen stores revs up the metabolism and improves athletic performance.
Note: notice the effect junk food has on your energy the following day.
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Should You Try Carb Backloading
Maybe. “If you train later in the day and/or you struggle with hunger at night, it might be the right choice for you,” Israetel says. “If not, then another timing option may be better.”
There are some other limited cases when delaying carb intake until later in the day could be a good idea, although true carb backloading probably isn’t necessary to achieve the desired results. “If someone came to me and told me that they get horrible GI distress when they consume anything before their morning run, I might suggest that they consume a moderate carb meal the night before, and wait until after their run to consume carbs again,” says Edwina Clark, a registered dietitian and head of nutrition and wellness at Yummly.
“Similarly, if a type 2 diabetic or pre-diabetic client came to me with a long history of high glucose levels after consuming any carbohydrate in the morning, I might suggest that they wait until their midmorning snack to add in carb-rich foods.” These are definitely isolated instances, though. “For most, I recommend spacing carbohydrate intake throughout the day, with particular emphasis on carbs before and after high-intensity exercise,” Clark adds.
Focus On Familiar Foods
Lastly, it may be best to focus on familiar foods during carb loading. Unusual foods could upset your stomach and impair your performance.
Commonly recommended foods include pasta, bread, fruits and fruit juices, smoothies, cereals and other high-carb, low-fat foods.
Once you have your nutrition plan set, you need to remember to taper your exercise in the days leading up to your event or competition.
The combination of eating more carbs and using less of your bodys carb stores will help produce the highest levels of glycogen in your body.
Summary Before you start carb loading, consider whether you will benefit from it. You should also figure out how many carbs you normally eat so you know how much to change your regular diet. Deciding the right duration for carb loading is also important.
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The Beet: Is Carb Cycling Good For Athletes And Can It Help You Build Muscle
KB: “Carb Cycling is something that has been used by a lot of athletes and they normally follow a modified version: 45%-50% carbs on moderation days and 20-25% carbs on low days.”For example, an athlete engaging in carbohydrate cycling may be going through a cutting phase with the goal of fat loss. Therefore, this individual may lower his or her carbohydrate intake for a couple of weeks before reintroducing carbs back during a muscle building phase.
Carb Backloading: High Performance Keto
Many people today use CBL without knowing the name.
Its a form of the cyclical ketogenic diet with nightly carb refeeds after exercise.
Ive used it to stay lean year round, and have heard many success stories from others.
At the end of the day, I believe that overall energy consumption , macronutrients & phytonutrients matter more than specific carbohydrate timing. For those doing everything else right, carbohydrate backloading could be just the push necessary to break plateaus, set personal records, or resume stalled weight loss.
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Carb Backloading: Eating Carbs To Get Lean And Strong
Until now, you havent had many options. If you wanted to get lean, you had to diet strictly and weeks of food deprivation stripped a little fat but also left you smaller and weaker. If your goal was to get bigger, you had to eat like a pig. Then, of course, youd pack on not only muscle but fat as well.
The reason why both strategies lead to less than satisfying results can be answered in one word: carbs. Consuming large amounts of carbs raises your blood sugar. This triggers the release of the hormone insulin to bring your blood sugar level back down. If youve just finished weight training, thats good, because insulin will take the calories youre consuming straight to the muscle cells for rebuilding. At any other time of day, however, insulin will store those calories as fat.
Manipulating this effect is the key to getting the perfect bodylean, muscular, and strong.
Im going to outline two methods of carb manipulation I have researched, road tested, and ultimately trademarked: the Carb Nite system to lose fat and carb back-loading to pack on lean mass. You can alternate them throughout the year to stay big and lean simultaneously.
Carb Nite If you want to get shredded and strong, use Carb Nite, which takes advantage of your bodys weekly hormonal rhythms to help you lose fat, maintain muscle, and increase strength. You can cut significant fat without even working out.
How to Do It:
2) Start Gaining What and when you eat will depend on when in the day you train .