Zara Elby - Carb Cycling: The Simple Cookbook to Lose Weight, Burn Fat and Gain Muscle with Delicious, Easy to Make and Healthy Recipes!

Carb
Cycling

The Simple Cookbook to Lose Weight, Burn Fat,
and Gain Muscle with Delicious, Easy-to-Make,
and Healthy Recipes!

OLIVIA HOWARD

Copyright 2019 by OLIVIA HOWARD All rights reserved.

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Table of Contents

Introduction

In this book Carb Cycling: The Simple Cookbook to Lose Weight, Burn Fat, and Gain Muscle with Delicious, Easy-to-Make, and Healthy Recipes we will provide all the essential information you need to know about this diet plan and the benefits it gives.

This well-acclaimed diet program is popular among bodybuilders and weight-watchers alike. It has become part of a healthy lifestyle routine for active people who want a diet that allows them to enjoy the food they love, without affecting the progress of their muscle growth, weight-loss, or fat-burning efforts.

Moreover, this book helps you learn the importance of micronutrients to sustain muscle development and weight loss, eliminating the constant hassle of counting calories. The simple, no-fuss method of carb-cycling makes it a perfect option for busy individuals and those who want fast results.

This book has chapters featuring easy-to-prepare and delicious recipes designed for your high-carb and low-carb days.

Are you ready? Read on!

Thanks for downloading this book, I hope you enjoy it!

Chapter 1
Carb Cycling and Macronutrients

Carbohydrates can be a double-edged sword. Your body needs them for energy, but they can spike insulin levels, which leads to fat storage.

So, the predicament lies in knowing how to maximize carbohydrates for muscle building or weight loss without an expanding the waistline.

What is Carb Cycling?

It is a planned diet with changes in your carb intake to speed up fat loss while avoiding weight-loss plateaus. It allows you to follow your own diet plan by adhering to these protocols:

• Rotate low-carb, moderate-carb, and high-carb days throughout the week.
• Your daily protein intake remains the same.
• During low-carb days, you increase your fat intake. During high-carb days, you cut down on fat consumption.

It is also important to consider the following protocols that health experts designed to optimize your carb cycling diet plan.

• Take moderate to high amounts of carbs during days of high activity.
• Take in moderate amounts of carbohydrates during days of moderate activity.
• Take a low amount of carbs during days without activity.

The Benefits of Carb Cycling

• It promotes a balanced diet that positively impacts body composition and general health.

  Carb cyclings high protein with rotating carbohydrates and fat ensures that you are getting adequate amounts of these three essential macronutrients.

• It shows visible results without the need to keep on tracking your daily micronutrient or caloric intake.

  Carb cycling is a loose-style type of dieting that provides immediate results by sticking to the basic guidelines and principles.

  This diet plan also helps people become more familiar with how certain macronutrients assist or affect them, making it easier to find the ideal variations to maximize weight-loss.

Ways to Effectively Implement Carb Cycling

Step 1: Find Your Macronutrient Requirement

• Protein To sustain your muscle mass while you cut down the calories, you need an adequate amount of protein. The recommended amount is around 1.0 to 1.2 grams of protein per pound of fat-free mass.

  The longer you restrict calories and the leaner your body, the higher the amount you need. For someone with heavier weight or new to this diet, lower protein consumption is recommended.

  Assuming that your weight is 180 pounds with 15% body fat:

  180 x 0.15 is 27 pounds (body fat)

  180 - 27 is 153 pounds (lean body mass)

  153 pounds x 1.2 is 183.6 (daily protein in grams)

  You need around 184 grams of protein every day.

• Carbs If you are physically active, you need enough carbs to sustain your energy. Your carb consumption should be adequate based on the allowed amount in your caloric intake while maintaining a deficit.

  The starting point is 1.0 to 1.5 times the body weight in grams per day.

  180 pounds x 1.0 to 1.5 is 180-270 grams of carbs daily.

• Fats Your fat intake must be 20 to 35 percent of the total calories in the dietary chart. It is equal to 0.3 to 0.4 grams of fat for every pound of your body weight.

  180 pounds x 0.4 is 72 grams of fat per day.

Step 2: Break the Carbs and Fats Requirement into Your Weekly Intake

Using the example above, you need 180 grams of protein, 225 grams of carbs, and 72 grams of dietary fat every day. This is below 2,300 kcal daily or 16,000 kcal for a week.

If youre consuming these amounts or less, you will lose fat no matter how you distribute your carbs and fats within the week, while protein remains constant every day.

It means you have 1,575 grams of carbs and 504 grams of fats to play with throughout the week. You can create your weekly workout or activity routine around these numbers, manipulating your fat and carb consumption to maximize your efforts in the gym. The better your performance, the less you sacrifice the muscle tissues.

The next step is determining your low, moderate, and high-carbs days.

Chapter 2
Understanding High and Low Carb Days

After taking care of the macronutrients requirement, the next essential step is to find your high, moderate, and low carb/fat days.

What happens during the cycling days?

Moderate to high carb days

They allow you to sustain excellent performance by replenishing the glycogen stores despite a slight deficit on fat intake. Glycogen fuels the muscles during workouts and other daily activities.

At the same time, the body stimulates an insulin response, creating an anabolic environment to sustain your muscle growth and retention. It inhibits muscle breakdown.

Low to no-carb days

They are rest days when you are supposedly tricking your body to burn more fat at an accelerated rate.

On these days, your body is working to improve insulin sensitivity or reducing insulin levels to make it respond better to the carbs. A reduced level of insulin enhances fat oxidization.