Carbohydrates have gotten a bad rap. But here’s the good news: we need carbs! The human body needs carbohydrates for energy. And we can consume them strategically to help the body burn fat. That’s called carb cycling, the topic of this episode and discussion with FASTer Way to Fat Loss certified coach Le Bergin.
Carbohydrates have been scorned by low-carb diets like Atkins and the South Beach Diet and most recently the Keto diet. These diets are geared to help people who have a significant amount of weight to lose and are very sedentary. Keto, for example, can help you lose weight fast so you can move more easily. But these diets are not sustainable.
We need carbohydrates for energy. That is why on the FASTer Way we embrace whole-food-based carbohydrates -- then use them strategically.
Long-term restriction of carbohydrates and calories can lower your metabolic rate, (your metabolism), and negatively affect your hormone levels. This is why some people reach a weight loss plateau. For a short period of time, a scientifically restrictive diet will bring you results, however, over time it will cause your metabolic rate to decrease.
We track macros to ensure we are getting enough of the right nutrients we need in the right ratios so we can burn fat and build muscle. And for some people, who have been dieting and depriving themselves of these nutrients, eating more food than usual can be a challenge. That is why is it important to focus on whole food nutrition. Throughout the week, most days you will be consuming mostly carbohydrates; other days carbohydrates are limited. This is carb cycling.
Carb cycling is an intentional variation of carbohydrate intake. On the FASTer Way, we restrict carbs on a weekly cycle – just two days a week for women, and three days a week for men -- and increase fat intake. These low carb days are paired with higher intensity interval training. This, combined with intermittent fasting, gives impressive results. Very impressive results
Your body naturally stores excess fat and stores excess carbohydrates as glycogen and then breaks down the fat and glycogen to fuel your work. Carb cycling mimics this natural cycle and helps encourage the body to break down its fat stores into usable ketone bodies, which are water-soluble molecules, and to deplete your body’s glycogen stores.
Carb cycling, when combined with other scientifically proven methods such as intermittent fasting and strategic workouts, provides a realistic healthy lifestyle that leads to sustainable fat loss, muscle strength, and overall well-being. And, it’s an easy strategy to implement.
FASTer Way to Fat Loss puts it all together in a 6-week online starter program. Working in a small group, with your own certified coach, you will learn and implement the strategies that will lead to a healthier lifestyle. Go to our web site, FatLossSuccessStories.com, to sign up for the next Starter Program. There you also can access more episodes and even download a starter kit with meal plans and recipes to help you on the road to fat loss and a healthier lifestyle so you can write your own Fat Loss Success Story.
Also discussed in this episode...