Everyone loves the great story.A few years ago, Chris Powell, a personal trainer and a transformed specialist, moderated a program called "EXTREME MAKEOVER Weight Loss Edition".
Chris coached his client and helped lose their weight with the cooperation of Fitness Trainer and his wife Heidi Powell.However, despite the success of many clients, the program itself was not fun or distracted.All participants did not lose their weight as they wanted, and some of them had returned again.
In addition to the strict exercise size plan, Chris used a special diet method called the "carbohydrate cycle" so that all participants lose weight.
He asserts on his blog that the carbohydrate cycle is "changing body composition, creating tight muscles, increasing metabolism more effectively, and making the body a highly reacted fat burning machine."
But will this diet really answer the prayer that you want to lose weight?
So, I summarized what I need to know about the carbohydrate cycle and the tips that are the keys when I actually try it.
What is a carbohydrate cycle specifically?
Although there is no formal definition in the carbohydrate cycle, most carbohydrate cycle diets alternately repeat the days of taking a lot of carbohydrates and the days when they are not very consumed.The intake of proteins is constant, the lipids are increased on low -carbohydrates days, and high carbohydrates are reduced.
Carbohydrates are the main nutrients necessary for surviving the body and supplying energy.Each major nutrients play a specific role in the body, but if they are not consumed or over -consumed, they can be a problem when controlling carbohydrates, proteins, and lipids in diet.
There are various carbohydrate cycle calculators online, and they roughly analyze the required amount of major nutrients on that day, but they are not considered a valid tool.
How does the carbohydrate cycle work?
The theory of the carbohydrate cycle is to maximize the benefits using carbohydrates.
Most carbohydrate cycle diets are expanded mainly in exercises and aim to match the calories and carbohydrates that the body needs, so most of the people who are not active and most of the week at desk work.Not suitable for those who are.
On the day of high -carbohydrates, it is combined with the day when intense workouts such as high intensity interval training and weight lifting.The purpose of high -carbohydrate day is to replenish fuel to muscle glycogen, improve exercise performance, and help recover.
Low -carbohydrates are set for a day of rest, or for light activities such as light jogging and short yoga classes.
On low -carbohydrates, the purpose is to mainly use fat as fuel, and carbohydrate cycle diet supporters use it to potentially improve metabolism adaptability.Usually, high carbohydrates and low -carbohydrates are executed every day.
The standard one week of a carbohydrate cycle diet beginner is as follows.
Monday: High carbohydrates
Tuesday: Low carbohydrates
Wednesday: High carbohydrates
Thursday: Low carbohydrates
Friday: High carbohydrates
Saturday: Low carbohydrates
Sunday: High carbohydrate or reward day
In accordance with the person's lifestyle, Powell offers five different types of carbohydrate cycle plans.Some of the low -carbohydrates are continuous, followed by high carbohydrates, or vice versa.
Is the carbohydrate cycle the same as a ketogenic diet or intermittent fasting?
Not exactly the same.The ketogenic diet focuses on taking less carbohydrates, consuming a lot of lipids, and taking proteins in medium.The goal is that the body uses fat as a fuel to make it ketosis.
The ketogenic diet must be very low in carbohydrate intake every day, and is different from carbohydrate cycle diets in that there is no medium or high carbohydrate day.
In addition, even a low -carbohydrate day in the carbohydrate cycle is usually more carbohydrate than a ketogenic diet.
Both diets are the same by controlling carbohydrate intake and emphasizing major nutrients.
One thing to keep in mind is that carbohydrates carry water into the body, so that many people who begin to limit carbohydrates only reduces the weight of the body at first, and does not necessarily reduce fat.
An intermittent fasting diet is an approach that focuses on the timing of meal time, and the interval between fasting time and the time to eat is specified.
Usually, carbohydrate cycle plans are required to eat several times a day, and there is no restriction on meal time.Some people perform intermittent fasting and carbohydrate cycles at the same time, but it is very difficult to last in the long term, and the two are considered a completely different diet method.
Related Storyケトジェニックダイエットについて知っておくべきことWhat are the drawbacks of the carbohydrate cycle?
Since it is a relatively new diet method, the effect of alternately practicing low -carbohydrates and high carbohydrates has only been conducted.
If you try a carbohydrate cycle yourself, it's best to try it for a short period of time.I don't know what will happen if I do it for a long time.
Of course, first consult your doctor before starting any diet or changing exercises.If you have diabetes or those who have blood sugar problems in the past, a carbohydrate cycle, which increases the amount of carbohydrate intake, is not recommended.
Another drawback is that planning is very difficult and time -consuming.Calculating the main nutrients is not just a matter, but it is difficult to last in the long term because it is necessary to control the amount accurately.Furthermore, in the long term, emotional effects may occur.
"Counting major nutrients and carbohydrate cycles are limited diets. Dietary restrictions have serious side effects that can develop into eating disorders," said an intuting Iting (intuitively.How to eat) Willow Jaro She.
"People who are flexible to incorporate their lifestyles without being possessed by measurements may be able to do something like a carbohydrate cycle, but many people.
Finally, another important thing in the carbohydrate cycle is the mechanism that causes weight loss.
Some plans have a constant calorie intake, while low -carbohydrate days are low in calories, and high -carbohydrate days are increasing calories.
If the calories are average and carbohydrates for one week, the lack of calories will lead to weight loss, which may not be because they control carbohydrates.
Conclusion
If you try a carbohydrate cycle, it is recommended that nutrient -rich fiber carbohydrates are hungry.Especially good on low -carbohydrates.
All carbohydrates are not the same.During the diet, it is necessary to increase the feeling of fullness and energy with rich vegetables, fruits, and whole grains.In addition, high -carbohydrates tend to eat foods with plenty of sugar.
There is no way to diet and nutrition for everyone.It is best to consult a certified nutritionist and receive advice from an expert, even if you start any diet because each person has different nutrition.
* This article is a translation version of those published on overseas sites.All data and research results are based on the original article.
Translation: Mitsuko Kanno from Good Housekeeping