Lose weight and build muscle with carb cycling
Those who want to build muscle and lose fat at the same time are usually disappointed. If the calorie intake is reduced, muscle strength is also reduced. A new method should now help to do both at the same time. With Carb Cycling fat loss and muscle building can succeed.
Reduced carbohydrate diet for weight loss
The dispute over whether less fat or fewer carbohydrates is suitable for losing weight quickly has been going on for years. In scientific studies, low-carb usually performs better than low-fat. However, if such a diet is too extreme, it can be dangerous. Because the absence of carbohydrates can endanger health. In addition, a carbohydrate-reduced diet makes little sense if you want to exercise and build muscle at the same time. In such a case, experts advise carb cycling.
Build muscle and lose fat
If you want to build muscle and lose fat at the same time, experts should try carb cycling. This diet, which is neither a classic diet nor a pure nutritional diet, is based on alternating phases of high and low consumption of carbohydrates.
Because unused carbohydrates are converted into body fat, the intake is adjusted to the daily exercise level.
The method provides for a corresponding increase in carb intake on days with high physical activity. On days when you only do light training, a moderate amount of carb is enough.
On non-training days, you then eat low carb, so that the body draws on the available fat reserves.
Constant fat and protein distribution
How high the amount of carbohydrates should be depends on factors such as body weight and training intensity and length. Those who practice the method for the first time are best advised to talk to experts, such as trainers in fitness studios.
Important with this method: While the supply of carbohydrates varies from day to day, the fat and protein distribution should remain constant.
Usually two to three grams of protein per kilogram of body weight are recommended so that the muscles can grow well. By building muscle, many pounds are lost.
Method requires a lot of discipline
Despite the positive results that many athletes achieve with the method, even advocates point out the various disadvantages.
So you not only have to know your body and its turnover exactly, but also the training plan must be correctly aligned and designed with the nutritional plan in mind. The whole thing requires a lot of discipline.
In addition, you will often be tubing on low or no-carb days. But the fans guess: Just try it out to see if you get the results you want.
Important sources of protein
If you want to try carb cycling, you should know and use the best protein sources.
In addition to lean types of fish and meat, legumes, dairy products, eggs, wholegrain cereals and nuts for natural muscle building are also on the menu.
In addition to three balanced meals, healthy snacks such as fruit, vegetables or protein bars can be used in between.
On the high-carb days, carbohydrate-rich foods are on the menu. Instead of conventional pasta, white rice and white bread, wholegrain pasta, brown rice, quinoa and more are more suitable.
Because these contain significantly more valuable minerals and vitamins than the wheat variants. In addition, there are complex carbohydrates and lots of fiber that fill you up for a long time and keep your blood sugar level constant. (ad)