CARB CYCLING & WEIGHT LOSS

What is Carb Cycling?

Carb cycling, also known as carbohydrate periodization, is a dietary approach where you alternate between high-carb and low-carb days. This method aims to optimize energy levels, enhance athletic performance, and support weight loss.

Keep in mind: To lose weight, regardless of the type of dietary strategy you choose, you need to be in a calorific deficit.

How Does Carb Cycling Work?

High-Carb Days: On these days, you consume a higher amount of carbohydrates to fuel intense workouts and replenish glycogen stores in muscles. This helps improve performance and recovery.

Moderate - Carb Days: Ideal for moderate intensities of exercise and days with low calorific expenditure, for example: 40min moderate intensity run + Upper Body.

Low-Carb Days: On these days, you reduce carbohydrate intake to promote fat burning and manage calorie intake. This can aid in weight loss and improve metabolic flexibility.

How to Implement Carb Cycling:

1. Plan Your Schedule: Determine your workout days and rest days. High-carb days should align with your most intense training sessions.

2. Adjust Carbohydrate Intake: On high-carb days, focus on consuming complex carbohydrates like whole grains, fruits, and vegetables. On low-carb days, prioritize lean proteins, healthy fats, and non-starchy vegetables.

3. Monitor Progress: Keep track of your performance, energy levels, and body composition to adjust your carb cycling plan as needed.

Sample Carb Cycling Plan: (Exemplo)

- Monday (High-Carb Day): 2 sessions day: High - intensity training + Resistance Training

- Tuesday (Low-Carb Day): 60 min of Aerobic Training (low to moderate intensity) + Core

- Wednesday (Low Carb Day): Resistance Training

- Thursday (High - Carb Day): HIIT + resistance Training

- Friday (Low Carb Day): Aerobic Training: Low to Moderated intensity

- Saturday (Moderated Carb Day): HIIT (circuit)

- Sunday (Low Carb Day): Rest Day

Conclusion:

Carbohydrate cycling can be a powerful tool for weight loss, as well as for diet maintenance, improving body composition and sports performance. By strategically planning your carbohydrate intake, you can optimise your workouts and achieve your health goals.