THE CONCEPT The premise of the diet is a very simple one: * high carb day * moderate carb day * low carb day Ideally you want to have the high carb days on the days you train your lagging body parts, and the no carb days on your "off days" or you can perform cardio to accelerate fat loss.
By incorporating carbs on your lagging body part days, you create a very anabolic environment, preserving lean body mass.
Consuming little to no carbs on your off days allow you to take advantage of low insulin levels which accelerate fat loss.
Carb cycling is so effective for a few reasons: * Allows replenishment of glycogen Glycogen is the stored form of glucose, and is the main supplier of energy during high intensity exercise or when you are in the anaerobic state.
Keeping your glycogen levels full will minimize muscle breakdown, and allow you to train at a high level.
* Regulates leptin levels Leptin is a hormone that plays a crucial role in fat metabolism, and regulates satiety.
During long periods of dieting leptin levels can plummet leaving you hungry, and burning less fat then you should.
* Psychologically rewarding You can reward your efforts with a high carb day every 3 days, this allows you to stay motivated, without needing to adhere to strict dieting such as the ketogenic diet.
THE PLAN If you're trying to gain weight, have 3-4 high carb days per week, if your trying to lose fat, aim for 2-3 high carb days peer week.
Protein, carbs and fat are listed as (g per lb bodyweight) MEN High day Carbs: 2-3 grams Protein: 1-1.
25 Fat: as little as possible Low and moderate days Carbs: 0.
5-1.
5 Protein: 1.
25-1.
5 Fat: 0.
15-0.
35 WOMEN High Day Carbs: 0.
9-1.
0 Protein: 0.
75 Fat: as little as possible Low and moderate days Carbs: 0.
2-0.
5 Protein: 0.
9-1.
0 Fat: 0.
1-0.
2 CONCLUSION You will probably have to tweak these levels, to fit your own body's physiology, but the basic principles should apply to everyone.
Also, TAKE PICTURES, the scale will fluctuate constantly based on glycogen levels, water, and the amount of food consumed.
The only true way to see if your dropping fat is to look in the mirror.