Diets revolving carb cycling became popular with hardcore athletes and bodybuilders. However, in recent years it has gone mainstream. Carb cycling is not just about losing fat. It’s a dynamic approach to the proper nutrition you need and can increase your muscle mass while losing weight simultaneously.
The diet is easy to follow, and you can enjoy the carbohydrate-rich food you love while also giving you great hormonal and physical benefits. Carb cycling gives individuals solid results and solid body composition. Keep reading if you want to know more about this popular diet and determine if it’s right for you or not.
What is carb cycling?
Carb cycling is a diet fad that allows you to consume your favorite carbohydrate-rich foods in weight loss and gain muscle mass. This method works by alternating how many carbs you intake daily, and you can choose between high, moderate, or low tailored to your long-term weight loss goals or exercise regimes. During days when you only intake minimal amounts of carbs, it will put your body in a fat-burning state, and during days when you eat high amounts of carbs, it can boost your body’s metabolism.
Carbohydrates can be found in starches, fibers in fruits, vegetables, or grains, and sugars. It is our body’s primary and favored source of energy. Popular weight-loss diets include low-carb diets, and it’s scientifically proven to show better results than low-fat diets. However, low-carb diets are harder for most individuals to follow, especially for those who exercise frequently.
That’s where carb cycling comes into place, and it’s the best solution for professional athletes and bodybuilders because they still need carbohydrates in their diet for better endurance. The carb cycling diet allows you to alternate between different carbs consumption based on your long-term goal or training schedules for elite athletes. It’s experienced a surge in popularity for the masses because you can still indulge in your favorite foods while staying active.
The benefits of carb cycling
● Weight loss
Studies show that overweight individuals who undergo the car cycling diet lose more weight than those who just reduce their calorie intake in general.
● More effective fat burning
Research proves that low-carb days can switch your body to a fat-based energy system that temporarily improves your body’s ability to burn fat.
● Increase in muscle mass
During high-carb days, it restores your muscle glycogen that reduces muscle breakdown and improves performance during exercising.
How does carb cycling work?
When you consume food that contains carbohydrates, your blood sugar will increase in your circulation, and it will signal your pancreas to produce more insulin, which is responsible for removing glucose or sugar into cells. The glucose released can now be either stored for later energy consumption, turned into fat, or converted into energy.
As your cells consume the blood sugar, the pancreas will signal them to release some of the stored glucose in your body called glycogen or glucagon. This process ensures your body has the appropriate amount of sugar.
When you frequently consume carbohydrates, your body may release excessive insulin that gives you a higher chance of acquiring type two diabetes mellitus or heart disease. Carb cycling helps your body have a chance to burn fat as energy or fuel rather than muscle tissues and burning carbs for energy.
Choose the right type of carbs
Below are some suggestions that can help you pick the best carbs to include in your carb cycling diet.
- Choose low-fat dairy products, such as cheese, yogurt, and milk.
- Consume tons of whole grains, such as whole-grain bread or rice.
- Limit or eliminate refined grains in your diet.
- Avoid consuming too much sugar in your diet; for instance, you can remove added sugar or other flavorings in your cup coffee. By removing sugar from her diet, Susan Boyle managed to lose weight.
- Eat more legumes, such as lentils, peas, and beans.
- Consume more foods rich in soluble fiber, such as vegetables and fruits.
Carb cycling is relatively new and is mostly used by professional athletes in the short-term because it can increase their endurance drastically. This diet revolves around your workouts or weight loss goals, and it’s the ideal diet to follow if people want to stick with their favorite foods while remaining active.
Although, it’s important to remember that studies backing the long-term efficacy of this diet are still lacking, so always consult with a professional before diving into carb cycling. However, if you want to improve your workout sessions fast, Burniva can boost the energy levels that allow you to have better performance in your exercise regimes.