Whether you’re trying to manage your blood sugar levels or lose a bit of weight, carbohydrates in many cases are touted as the ultimate enemy. It’s no secret that carbs could make losing those extra inches round the middle harder, but it’s less bad as it seems. The good thing is, you may not have to forego your preferred foods in the end. The key to losing weight, steadying blood sugar levels, and enhancing your thyroid health may actually maintain carb cycling.
What is carb cycling?
Carb cycling is really a dietary approach which simply has you alternate between periods of high to moderate carb intake (between 100 and 200 grams of carbs each day) and low to no carb intake (between 0 and 30 grams of carbs per day). Throughout a carb cycling plan, you are able to switch some misconception on a day to day basis, or do for a longer time switching between low and carb diets.
The carb cycling schedule you select should be according to your wellbeing and workout goals. Like a crucial macronutrient, the function of carbs is to give us energy. That said, you’ll want to eat more carbs around the days you’re most physically active.
Those who're seeking to lose body fat should aim for more reduced carb days than high carb days. A sample week for you personally might seem like this: 2 or 3 times of higher carb intake (either back to back or spaced apart), and 4 to 5 times of low or no carb intake.
On the flip side, if you’re a sports athlete, do rigorous exercise (like weight lifting), or perhaps your goal is to increase muscle mass, you really can afford to possess more high carb days in your schedule. A week of carb cycling for you may include four days of high carb intake and three days of low or no carb intake.
Benefits of Carb Cycling
While long-term carb cycling diets haven’t been studied extensively, the mechanisms behind this kind of eating pattern take a look at. Research shows that on days we consume less food or no carbs, the body switches over to using fat being an energy source, which means you’ll burn more body fat. Reduced carb intake has also been associated with improved insulin sensitivity, resulting in healthier and more stable blood sugar levels.
You’ll reap benefits around the days you eat more carbs, too. Linking carb intake with physical activity has shown to improve the function of the endocrine system leptin and ghrelin, which regulate our weight and appetite. High carb days also help to refuel muscle glycogen (our stores of muscular energy), which reduces muscle breakdown and could improve physical performance. High carb “refeeds” have even shown to have beneficial effects around the thyroid hormones!
So if you thought that you’d have to quit the carbs permanently, we’re glad to let you know that cycling between high or moderate carb intake and low carb intake is really a great technique you can use instead. Not only could it help you shed several extra inches, but it may also improve your all around health.
