Posted on

CARB CYCLING DIET PLAN GUIDE, ATING PAG-ARALAN

Mga bessy, tara at alamin natin kung pwede tayo sa carb cycling diet! 👇

MEAL TIMING /FREQUENCY

Some variations of carb cycling, such as Carb Nite or Carb Backloading suggest defined windows of consuming your daily carbohydrates, specifically in the evening.

RESTRICTIONS /LIMITATIONS

For 5-6 days a week one is required to keep their carbohydrate intake incredibly low, usually less than 50 grams per day. On the 6th or 7th day one is required to eat 450-600 grams of carbohydrates and keep fat intake quite low.

DOES IT INCLUDE PHASES?

Carb cycling essentially includes two phases:

– The low carb phase

– The refeed phase

WHO IS IT BEST SUITED FOR?

Carb cycling is best suited for people who are trying to control calorie intake and enjoy a low-carb dieting approach, but who also want to be able to train at a higher level.

MAINSTREAM BELIEF BEHIND DIET

The main stream belief behind carb cycling is that it couples the theorized fat loss benefits of the ketogenic diet along with the benefits of higher carbohydrate intake for training and growing muscle. It is the attempt to merge the benefits of both low-carb and high carb diets.

—————————————————————

So bes, pasok ka ba sa diet plan na ito? Sa tingin mo magiging epektibo ito sa pagpapapayat at pagbabawas mo ng timbang? Tara, share mo naman sa amin ang thoughts mo about carb cycling diet. Just comment below 👇😉

(Photo and info from Google Images, Positive HealthWellness – https://www.muscleandstrength.com/diet-plans/carb-cycling-diet)

Posted on

CARB CYCLING: A 5-Day Plan

Sa blog post na ito, ating aalamin kung ano ang carb cycling at ang 5-day meal plan nito na maaaring makatulong sa paglo-lose natin ng weight. Excited na ba kayo? Tara na at simulan na natin! 👇

Day 1: LOW-CARB DAY

The goal on low-carb days is to get fewer than 75 total grams of carbohydrates. Fewer than 50 is best!

**50g-70g of carbs

Day 2: HIGH-CALORIE DAY

Also known as a “feast day,” these high-calorie days are not free-for-alls. Participants are still asked to eliminate gluten, dairy, soy, and alcohol, but they allow for larger meals, more snacks and essentially a re-filling of the tank. The goal should be an extra 50% fewer calories compared to a regular day.

**extra 50% calories

Day 3: NO-CARB/FAST DAY

Fasting means no food and only limited liquids (water, herbal tea) for a fixed period of time such as a full 24 hours. No-carb days aim for fewer than 25 grams of total carbs, with a focus on high-fiber vegetables, lean proteins, and healthy fats. Some participants will fast for a shorter time frame, from morning until dinner, for example. Whether you fast or eat no-carbon this day is your choice and comes down to what you think is safe and sustainable.

**fewer than 25g of carbs

Day 4: REGULAR DAY

On these days, participants eat a fairly normal nutrient breakdown, while maintaining a focus on healthy foods such as complex carbs, lean proteins, healthy fats.

**healthy fats, complex carbs, lean proteins

Day 5: LOW-CALORIE DAY

Similar to the regular day, low-calorie days are less about the specific nutrient ratio and more about creating a small calorie deficit-eating about 25% fewer than normal.

**25% fewer calories than normal

—————————————————————-

Ano’ng masasabi nyo, mga bes? Handa na ba kayong subukan ang carb cycling meal plan? Let us know your thoughts! Just comment below! 😉👇

(Photo and info from Google Images. Source: Yuri Elkaim/The All-Day Fat Burning Diet)

Posted on

HALIKA AT ATING GAWIN ANG MGA CARB CYCLING WORKOUTS NA ITO!

Be sure to warm up and cool down before and after all these workouts!

LOW CARB DAY: High Intensity Interval Training

Try jumping jacks, sprints, lunges, kickboxing, sumo squats, butt kicks.

For 30 secs., carry out as many reps. as possible.

Then rest for 60 secs.

Continue for 5 rounds.

HIGH CALORIE DAY: Strength Training

Exercise to workout DVDs, a fitness class, or a full-body workout at the gym.

The session, not including warm-up and cool-down, should vary from 20-60 mins.

REGULAR & LOW CALORIE DAYS: Endurance Cardio

Try running/jogging, swimming, or running on an elliptical machine.

5K run

20 laps in a pool

30 mins. on an elliptical.

REST OR LIGHT CARDIO DAYS: Restorative Exercises

A low-intensity walk or gentle yoga/ stretching session.

The session, not including warm-up and cool-down, should vary from 20-60 mins.

————————————————————-

Ready ka na ba mag-carb cycling workout, besh? Let’s go! Road to being fit and healthy na ito! 😉💪

(Photo and info from Google Images, Fix.com)