So this it. I'm about to reveal my ongoing nutritional plan that will help me achieve my goals. As a reminder those goals are to:
- tighten up my blood sugar control
- maintain high intensity training in the gym without causing erratic flucuations in my levels
- to maintain high energy levels to allow me to workout hard whilst keeping mental focus for my job
- burn fat and achieve my revealing abs
And how am I attempting to achieve this? Ladies and gentlemen - let me introduce to you...CARBOHYDRATE CYCLING...
What is it?
Carbohydrate cycling has been an industry standard in the body building world for years. Recently however, it has started making its way into the fitness and weight loss industry. Is it a fad diet with extremes of certain macronutrients? Is there scientific evidence that it is a viable option for fat loss?
These are the questions you should always ask when you first hear about the latest methods to burn fat, lose weight and improve your body composition. In my previous posts I have shown research into low carbohydrate diets which have had positive outcomes in terms of weightloss and blood profiles. It is my personal opionion - based on my own personal experiences - and backed up by such research - that low carbohydrate diets are certainly a viable option for fat loss. However, I do also understand the need for carbohydrates as the body's preferred fuel source and it's role in providing energy for the muscles and of course for the brain which will help with mental focus and stimulaiton.
Carbohydrate cycling takes the best of both worlds - and uses a low carbohydrate approach for a presribed time period followed by a high carbohydrate approach for a prescribed time period. This approach is said to:
- increase fat burning during low carbohydrate days
- allows for some lean muscle gain on high carbohydrate days
- prevents the associated side effects of low carbohydrate dieting such as low energy, mood swings etc.
- prevents overconsumption of carbohydrates and reduces insulin levels (high amounts of insulin will prevent fat breakdown and encourage fat storage)
The aim of carbohydrate cycling is to deplete the body's glycogen stores and force an increase in the use of fat as energy. As in low carbohydrate dieting this is great for weight loss. However, in low carb dieting after 3-4 days side effects usually kick in - resulting in consumption of carbohydrates and going back to square one. Using the cycling method, the subject uses low carbs, until the glycogen stores are just about empty, then increases carb intake to fill them back up. This method also keep both the carbohydrate and fat burning system on their toes and working at optimal rates.
I have been unable to find peer-reviewed research to support the use of cycling as both a fat loss and overall nutritional eating plan. However it is clear from the fitness world that people have had alot of success with it - as have I when I cycled in the past. Here's how my abs looked last time:
The issue with scientific evidence and protocols like this is that the scientific community will only catch on years after the protocol has been discovered by bodybuilders and fitness enthusiasts.
The aim of carbohydrate cycling is to deplete the body's glycogen stores and force an increase in the use of fat as energy. As in low carbohydrate dieting this is great for weight loss. However, in low carb dieting after 3-4 days side effects usually kick in - resulting in consumption of carbohydrates and going back to square one. Using the cycling method, the subject uses low carbs, until the glycogen stores are just about empty, then increases carb intake to fill them back up. This method also keep both the carbohydrate and fat burning system on their toes and working at optimal rates.
I have been unable to find peer-reviewed research to support the use of cycling as both a fat loss and overall nutritional eating plan. However it is clear from the fitness world that people have had alot of success with it - as have I when I cycled in the past. Here's how my abs looked last time:
The issue with scientific evidence and protocols like this is that the scientific community will only catch on years after the protocol has been discovered by bodybuilders and fitness enthusiasts.
Stay tuned for part 2 where I reveal my own carbohydrate cycling technique...
