You’ve probably heard about the keto diet and other low-carb plans that help people reach their goal weight. But what if cutting back on carbs isn’t for you? “Then why not consider carb cycling,” suggests iconic wellness expert Kathy Smith. He credits this strategy with allowing her to maintain her incredible figure at age 72, and has seen the technique work wonders for countless women in middle age and beyond. She says she came. “It’s very easy to do. Just increase your carbohydrate intake for a few days, decrease it for a few days, and keep alternating. The results are immediate. And it feels so good that you don’t even need willpower.” Simple Read on to learn how to use a carbohydrate cycling plan to lose weight and stay healthy.
What is a carb cycling plan?
A carbohydrate cycling plan is an easy and flexible way to eat. Bottom line: Just incorporate a few low-carb days focused on protein, healthy fats, and vegetables. Then alternate these days with high-carb days with a few extra fiber-rich carbohydrates like quinoa, sweet potatoes, beans, or fruit. For best results, aim to be more active on high-carb days. (Click to see how carbohydrate cycling improves adrenal function.)
But why not always eat low carb? The problem is that sustained carbohydrate restriction is difficult to maintain and in the long run “can trigger stress responses in the body that hinder weight loss and health.” warns Smith. Carb cycling plans offer nearly all the benefits of a low-carbohydrate diet, but without the deficiencies, difficulties, or negative side effects, she added. how? First of all, your overall carbohydrate intake will still be reduced. And because you feel satisfied both physically and mentally, you tend to automatically eat less.
Comparison of Carb Cycling Plan and Keto Diet
People on low-carbohydrate diets tend to skimp on fiber, which is the favorite food of the trillions of lean bacteria that live in your intestines and are the “controller of weight management and health.” New research suggests that increasing these bacteria may help you burn fat faster. But ignoring them hurts our waistlines and every other part of us. This is a big reason why many people on a ketogenic diet hit a plateau and are unable to diet again. (Click to learn about gut-healthy fiber psyllium husk for weight loss.)
According to Sarah Gottfried, MD, a Harvard-trained carbohydrate cycling advocate, most of our systems are stuck in a rut. Because they are so fixated on using carbohydrates as fuel, they have a hard time converting fat into fuel. A keto diet may seem like a logical solution, but it only creates a new rut. So it just creates a rut where you burn more fat but can’t get in without carbohydrates. The real solution is to train your body to burn what you throw at it.
Related: Women over 50 lose over 100 pounds with this ‘super fiber’ – without feeling inconvenienced
How carbohydrate cycling promotes fat burning
Research shows that carbohydrate cycling “helps increase metabolic flexibility.” So if you eat carbohydrates, you use carbohydrates for energy, and if you eat fat, you use fat for energy,” explains Smith, who recently discussed metabolism with Dr. Gottfried on his podcast. “People who eat whatever they want and stay thin almost always have great metabolic flexibility.” This is an ability that carbohydrate cycling can develop in anyone. (Click to learn more about metabolic flexibility.)
The evidence: A British study found that women up to the age of 65 who repeated two low-carb days followed by five days of unlimited regular eating saw significant improvements in how their bodies burned both fat and carbohydrates. I understand. They ended up losing about twice as much weight as the control group on a traditional low-calorie diet. “I’m really excited about this study,” Smith said. “Getting into the rhythm of carb cycling will help you reach your ideal weight without obsessing over counting calories or measuring portions.”
Additionally, a new study from Yale University found that cutting out carbohydrates causes an extra spike in intake. gamma delta Cells that activate metabolism and fight countless diseases. The problem is? After a week or so, cell levels decrease again. That’s why cutting out carbohydrates “may actually be most effective in small doses,” according to lead researcher Dr. Vishwa Deep Dixit. Because every time you start over, you’re setting yourself up for a flood of new slimming supercells.
Related: Top MD: These “invisible carbs” lower blood sugar and boost fat burning — easy to get results with shortcut recipes
Before and after carb cycling: Pam Nogelia, 51 years old
After Pam Nogelia was burgled, “I wanted to go back to work, but at this weight I got tired quickly,” she recalled. So she reached out to a local weight loss coach who recommended healthy foods and carb cycling. Some days, the North Carolina mother would eat a salad topped with protein or fish and vegetables. On other days she added fruit and healthy carbohydrates. In her first week she lost 10 pounds of her weight. Immediately, her rosacea, swelling in her ankles, her brain fog, and fatigue disappeared. She said, “She started realizing how great she could feel!” In 10 months she lost 101 pounds of her weight. Pam, 51, marvels, “This is really, really fast.” Now it turns out I wasn’t using the correct approach. Once you find the right one, you’re ready to go. ”
To learn more about the coaching services used by North Carolina-based Pam, visit TrueHealthCharlotte.com/OptiBurnPro.
Meals to start carb cycling
Not sure where to start? Mr. Smith’s eat for energy This plan involves alternating low-carb and high-carb days, structuring your meals around protein, vegetables, and healthy fats, and adding fiber-rich carbohydrates on high-carb days. Recommended. Stick to common sense portions and stop eating when you feel slightly full. Here are recipe ideas suitable for both low-carb and high-carb days to help you start your carb cycling plan.
breakfast: Enjoy eggs with vegetables and avocado. On high-carb days, add a serving of sweet potato or fruit.
lunch: Top the salad with salmon and cheese. On high-carb days, add a serving of chickpeas or quinoa.
snack: Drink a low-sugar protein shake. On high-carb days, add a serving of fruit.
dinner: Grill marinated meat and vegetable skewers. Add brown rice on high-carb days.
Bonus recipe: Protein pudding
Enjoy this simple snack as a snack instead of a protein shake.
material:
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1 cup unsweetened nut milk
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2 tablespoons cocoa powder
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1 serving of chocolate protein powder such as KS Wellness Protein
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1/8 teaspoon salt
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1 teaspoon vanilla extract
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1 tablespoon honey or stevia flavor
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1/4 cup chia seeds
Instructions:
In a blender, combine all ingredients except chia. On a low setting, gradually add the chia until the mixture is smooth and thick. Cover and refrigerate for 3 to 4 hours. Garnish with berries or nuts, if desired. Makes 3 servings
For more ways to lose weight, check out these articles:
Chickpea cookie dough is a popular dessert that helps women lose weight in a delicious way
It’s easy to turn this two-ingredient dough into protein-packed bagels and donuts – and science says it may promote weight loss.
MD shares oatmeal diet that helps women over 50 lose weight fast – Easy and delicious
This content is not intended to be a substitute for professional medical advice or diagnosis.Always consult your doctor before proceeding with any treatment plan.
A version of this article originally appeared in the print magazine, woman’s world.
