Carb Cycling Can Help You Lose Weight, Without Ditching The Carbs

Carbohydrates continue to be the most feared nutrient when getting onto a weight loss plan. While carbs are often touted as the enemy when it comes to weight loss, they are often required in higher quantities than fat and protein for our bodies to perform efficiently. 

Well, there now seems to be a way to continue getting in your dose of carbs and losing weight at the same time. Carb cycling is the latest addition to the bandwagon of diets out there and it’s here to help you lose weight without sacrificing your favourite carbs.

The concept of carb cycling involves three cycles of carb consumption.

Carb cycling is a basic concept involving three cycles of carb consumption: no carb, low-carb and high-carb. However, it is not as easy as it reads. Carb cycling is a scientifically researched approach to weight loss and hence should be attempted once you have understood it completely.

Carb cycling does not mean eating pizzas and burgers on high-carb days and sticking to sandwiches on low ones. One needs to consume healthy carbohydrates which do not hurt your health in the long run and build your body in a healthier manner.

A concept based on alternative carb intake, carb cycling should be approached in an organised manner to make the most of this scientific dietary approach. You can alternate carb cycling either between days, weeks or even months. But, you need to be careful.

Carb cycling is based on various factors ranging from body composition, training goals, body fat percentage and insulin to name a few. Once you know what your body goals are, you can tailor make a carb cycling meal plan to suit yourself.

Carb cycling can help in losing weight as it creates a calorie deficit in the body. This is because, on low carb days, you are high on fats, and vice versa on high carb days. This also includes protein consumption.

There are several theories which state that carb cycling is based more on hormones and less on calories. This is because when we begin carb cycling, insulin, leptin, and serotonin are three hormones which come into play. These three hormones are also primary ones which play an important role in weight maintenance.

Carb cycling also helps curb cravings which you would otherwise get if you completely cut off carbs from your diet. Scraping out cravings is a small but significant step towards weight loss. This is due to the fact that carbs provide a sense of satisfaction to our brain and to our body.

When our body starts reacting to carb cycling, it starts to lose weight and fat at the same time. In addition to this, better insulin sensitivity, improved cholesterol levels, and increased metabolic activity are other benefits of carb cycling.

What sources of food can you use for carb cycling?

Fruits: Despite the contrary belief, fruits are healthy carbohydrates to include in your diet. Rather than eating simple sugar, which often leads to weight gain, eating at least 60 grams of fruit on your high carb days will be beneficial and is acceptable.

Whole grains:

As mentioned before, carb cycling does not mean overloading your plate with unhealthy carbs like pizzas and burgers which are also highly processed. You must stick to whole grains. Brown rice, buckwheat, barley, millets and whole wheat are some options you should include.

Vegetables: Your plate should comprise all vegetable colours such as green, yellow, orange and red. These are antioxidant-rich and ensure healthy carbohydrate intake.

Legumes and pulses: As Indians, legumes and pulses are a part of our everyday meal and hence, are not an issue to consume. Remember to cook them in minimal oil or ghee to balance out your carb, fat and protein ratio.

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