If no-carb diet isn't up your alley, but you don't really want to fill up on a pre-race pasta feast every night either. No matter your health and fitness aspirations, carb cycling might be a good middle ground. Although its roots are in the world of bodybuilding, trainers are turning to the nutrition strategy to help their clients achieve their goals -whether they're trying to lose weight or build muscle, or both.
Consuming healthy carbs on certain days keeps your metabolism revved up, and sticking to mostly protein and vegetables on days in between keeps insulin low enough that you can burn fat without losing muscle. It's a routine that anyone can modify for their personal goals. If you're intrigued but don't know how to begin, never mind, with the help of this book you will be able to put together a weekly carb cycling menu.
This healthy carb cycling schedule alternates between high- and low-carb diets that you will enjoy. Depending on your health and fitness objectives, however, you might want to alter your setup for the week. For instance, to lose weight, you might aim for five low-carb days interspersed with two high-carb days. On the other hand, if gaining weight and adding muscle is your goal, think about including four or even five high-carb days. Just make sure not to put all your high-carb days back-to-back. You should space them evenly throughout the week.No matter your plan, be ready to closely monitor your progress and consider adjusting your schedule to see what brings the best results for you.
Once you have healthy grains, proteins and produce, coming up with a daily menu is key for achieving the best results. As a general guide, though it will differ from one person and another, it is of great important that women consume around 1,200 calories and men around 1,500 on low-carb days, with slightly more on high-carb days. However, calculating the correct portions of each macronutrient by getting a certain number of grams per pound of body weight.
Many trainers suggest taking a "cheat day" and allowing yourself to eat what you like, but make sure that approach isn't setting you back. "To sustain a diet, a weekly reward day is not the best option. If you're in the mindset to indulge after depriving yourself, you could end up eating 5,000 calories in one day when you only need 1,400 - and that will derail any progress you've made. But don't be discouraged; there is a little wiggle room for treats in a carb cycling plan. If having an occasional bagel or bowl of sugary cereal helps you comply with your meal plan, work that into a high-carb day. Just scale back the other meals a bit that day."
The carb cycling diet varies your carb intake, allowing you to lose weight without giving up your favorites carb-rich foods. You vary your carb consumption between high and low intakes on a daily, weekly, or monthly basis. For example, you would eat a low-carb diet on Mondays, Wednesdays and Fridays and a high-carb diet on Tuesdays and Thursdays. Or, you can cycle three low carb days followed by 2 high carb days. Low carb days help with fat loss, while high carb days' help muscle growth and performance.

How and Why Does Carb Cycling Work?
Carb cycling works because cycling low carb and high carb days offers your body different benefits. High carb days stimulate an insulin reaction that helps your muscles grow. High carb days also replenish your glycerin stores that fuel your muscles and make you feel energized! Low carb days trick your body into burning fat for fuel (instead of sugar from carbs), promoting fat loss. As you can see, the cycling increases your muscle and decreases your fat, making weight loss quick and sustainable.
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