Dr. Roman Malkov - The Carb Cycling Diet: Balancing Hi Carb, Low Carb, and No Carb Days for Healthy Weight Loss

Text Copyright 2005 Roman Malkov, M.D.

Photos Copyright 2004, 2005 Hatherleigh Press. Photos originally published in The Body Sculpting Bible for Men, The Body Sculpting Bible Express, Mens Edition, The Body Sculpting Bible for Brides, The Body Sculpting Bible for Chest & Arms, Mens Edition, and The Body Sculpting Bible for Buns & Legs, Womens Edition by James Villepigue and Hugo Rivera.

All rights reserved. No part of this book may be reproduced in whole or in part without written permission from the author, except by reviewers who may quote brief excerpts in connection with review in a newspaper, magazine, or electronic publication; nor may any part of this book be reproduced, stored in a retrieval system, or transmitted in any form or by any means electronic, mechanical, photocopying, recording, other, without written permission from the author.

This book is not intended to replace the services of a physician or dietitian. Any application of the recommendations set forth in the following pages is at the readers discretion. The reader should consult with his or her own physician or dietitian concerning the recommendations in this book. The author and the publisher disclaim any liability, personal and professional, resulting from the application or misapplication of any of the information in this book.

Hatherleigh Press
www.hatherleighpress.com

The Library of Congress has cataloged the printed edition as follows:

Malkov, Roman, 1965
The carb cycling diet / Roman Malkov.
p. cm.
Includes bibliographical references.
eISBN: 978-1-57826-432-2
1. Low-carbohydrate diet. I. Title.
RM237.73.M35 2006
613.283dc22

2005031500

Cover design by Sarah Stern

v3.1

I dedicate this book to my grandmother, Dina.

I would like to express my deepest thanks to everyone who has endured all the hard work on this book at Hatherleigh Press. I cannot imagine a better publishing company for my book. I am impressed by everyones energy and enthusiasm in effort to deliver health and fitness messages out to the public.

Special thanks to Kevin and Andrea.

It can happen around the time you celebrate your 37th or 38th birthday. Wrinkles appear on your face, you start to feel sleepy and tired at the end of the day, and you have a diminishing interest in sex or nightlife. You no longer have the strength or stamina youve been accustomed to. Worst of all, youve been on a diet and its not working. Your body resists all efforts at weight loss, no matter how hard you try. Your goal of achieving or maintaining that youthful fit look suddenly seems impossible. Yes, youre older. But what does it mean? It means that your body has started to produce fewer anabolic hormones: Human Growth Hormone (HGH), DHEA, and testosterone. Anabolic hormones stimulate building processes, cell growth, and renewal. These hormones give us energy, vitality, lean bodies, and elastic, wrinkle-free skin. In the following chapters you will learn that as we age our body produces less and less anabolic hormones, and balance gradually shifts towards catabolism. That is why aging brings muscle loss, bone loss, wrinkled skin. Right away you may ask: How can I increase levels of anabolic hormones and prevent that decline?

To increase anabolic hormone levels, anti-aging doctors recommend hormonal replacement therapy for men and women after 40. This type of therapy requires daily supplementation with HGH, DHEA, and sex hormones, and may suppress your bodys own hormone production. Here is good news for everyone. The Carb Cycling Diet provides a cheaper and healthier alternative to this expensive therapy. It produces even better results since it stimulates the body to produce its own anabolic hormones.

In this book you will learn how to increase levels of anabolic hormones naturally, without the burden of a high price tag. Besides increasing anabolic hormones levels, the Carb Cycling Diet invokes a wide array of positive health changes; the diet can help prevent diabetes, cardiovascular deseases, and many types of cancer.

In my practice as a sports medicine nutritionist, I see many people over the age of 35 who exercise regularly and watch their diet. They try commercial diet products, personal trainers, nutritionists, and nothing happens. They wonder why they cannot achieve the lean body they seek. I also have patients who think they can look like a model simply by changing their diet or using a new diet pill. What they do not realize is that long-term calorie restriction is working against them and only makes a bad situation worse.

I always explain to these patients that their slowed metabolism is putting breaks on their efforts. As we age, merely dieting does not give us the results we want because our bodies go through hormonal changes that slow our metabolism every year. That makes it hard to achieve goals such as fat loss or muscle building. The bottom line is, we can no longer achieve the look we want without addressing this metabolic decline.

In this book, I show how using a proven, scientific approach will increase metabolism and improve overall health. As a result, you will drop fat, build muscle, increase your energy and stamina, and improve your skin and your sex drive. You will start to feel and look younger, and the best part about it is that you dont have to give up the foods you love!

A Note about the Word Calorie

Everyone these days seems to be obsessed with calories, but what is a calorie, anyway? Technically, a calorie is the unit of heat required to raise the temperature of 1 gram of water by 1C. The calories you eat are actually kilocaloriesthat is, the amount of heat required to raise the temperature of 1 kilogram of water by 1C. However, for the purpose of readability, we refer to kilocalories in this book as simply calories.

The Carb Cycling Diet rests on these four simple concepts:

1. Your bodys metabolism consists of two pathways: anabolism, in which you build muscle; and catabolism, in which you burn fat. You cannot do both at the same time.

2. Therefore, you need to alternate between normal-carb days (which promote anabolism) and limited-carb days (which promote catabolism). Keep in mind that when we talk about limiting carbs, were talking primarily about refined (bad) carbs.

3. However, when you consume carbs on your normal-carb days, you also open the door to fat deposition, which usually takes place within the first few minutes of eating refined carbs.

4. In order to prevent that fat deposition, on normal-carb days, anaerobic weight lifting exercises are most effective. On limited-carb days, aerobic exercises are most effective.

Later, these concepts will be more fully examined.