My Fleep:
Health
Health
Carb Rotation for Improved Weight Loss
There are ways to manipulate your nutrient intake to
maximize fat loss. One of these I like to call
carbohydrate rotation. This is a secret that bodybuilders
have been using for years to drop every bit of fat from
their bodies and get a hard ripped physique. You don't
need to be a bodybuilder though, this secret will work just
as well for the average person.
This is a short term diet strategy that consists of three
principles:
1. Cut way back on fat intake
2. Limit carbohydrate consumption
3. Increase protein consumption
Cutting back on fats is obvious. Get rid of butter, oils
and fried foods from your diet. Remove any skin or visible
fats from meats. Pretty simple.
In addition to dropping fats from your diet you will want
to limit carbohydrates which will suppress the release of
insulin. One of the effects of insulin is to increase the
uptake and storage of dietary fat. By limiting
carbohydrates you choke off the supply of insulin, thus
increasing fat loss.
The addition of extra protein in your diet is to help spare
your existing muscle. One of the downsides to limiting
carbohydrate intake is that after about 3-5 days your body
will enter a state of ketosis. This happens when the
muscles no longer have a source of glycogen (stored
carbohydrates) to burn as fuel. The body will then look
for an alternate source of energy and if there is not
sufficient protein available your body will start using
muscle tissue for fuel.
Here is my 7 step guide to manipulating carbohydrates to
promote maximum fat loss while maintaining your existing
muscle mass. This guide assumes you are eating six meals a
day already and drinking lots of water (64oz a day or more
if possible). It also assumes you are exercising daily.
#1 Think low carbs, not high fat! Forget about diets that
have you striving for zero carbohydrates while still eating
platefuls of high fat foods like whole eggs, fatty beef and
cheese. The winning strategy is to limit carbohydrates AND
fat while making lean protein your key ingredient to stave
off muscle loss.
#2 Double your fun Take the number of carbohydrates you
would normally eat and divide by two. A normal 200 pound
male will usually eat about 500 grams of carbohydrates
daily. If you have no idea how many carbohydrates you eat
in a day you can track your daily food intake online at
http://www.fitday.com It's a free and easy to use tool.
Follow the one half usual carbs per day (250g) for one day.
Next, slash that reduced total in half once more (125g)
and stick with that lowered carbohydrate intake for two
more days. Spread your carbohydrate intake evenly over the
day.
#3 Eat your carbohydrates before and after exercise.
During days 4 and 5 you will keep your carbohydrate intake
at the reduced levels (125g), but eat carbohydrates only
before and after you exercise. Split your carbohydrate
intake evenly (62.5g before and 62.5g after exercise).
This will help to spare your muscles while depleting
carbohydrates in the body and kicking the insulin mechanism
into high gear.
#4 Slice carbs to the bone. Now that you have depleted
your muscles of glycogen you can really push the envelope
for two days. This is the hardest part of the seven step
plan as your glycogen levels will be so low you will have
very little energy. Cut your carbohydrates back to 75
grams for the next two days. Try to eat the majority of
your carbs before exercise to give you the energy you need.
For the rest of the day the only carbohydrates you will
get should come from vegetables.
#5 Switch it up for one glorious day. When you are on a
low carbohydrate diet your body will adapt which will slow
your metabolism and your rate of calories being burned.
You can trick your body by switching things up for one day
and keep your metabolism and fat burning in high gear.
Increase your carbohydrate intake to 80% of normal (this is
400 grams for the referenced 200 pound male). This
increase will fool your body and keep your metabolism high
while also providing you with much needed energy at this
point.
#6 Don't forget to increase protein. During your reduced
carbohydrates you will need additional protein to keep your
body from using your muscles as fuel. Follow the schedule
below for protein intake to avoid this problem.
Day 1: 1 grams of protein per pound of bodyweight
Day 2 & 3: 1.2 grams of protein per pound of bodyweight
Day 4 & 5: 1.6 grams of protein per pound of bodyweight
Day 6 & 7: 1.8 grams of protein per pound of bodyweight
Day 8: 1 grams of protein per pound of bodyweight
#7 Rinse and repeat. Repeat the previous six steps up to
three times and then take a one week break. After several
rounds of this plan there is no doubt that you will reach
your weight loss goals.
The Total Plan
Day 1: 250 grams of carbohydrates / 1 grams of protein per
pound of bodyweight
Day 2 & 3: 125 grams of carbohydrates / 1.2 grams of
protein per pound of bodyweight
Day 4 & 5: 125 grams of carbohydrates (62.5g before and
62.5g after exercise) / 1.6 grams of protein per pound of
bodyweight
Day 6 & 7: 75 grams of carbohydrates / 1.8 grams of
protein per pound of bodyweight
Day 8: 400 grams of carbohydrates / 1 grams of protein per
pound of bodyweight
Eat six meals a day
Drink at least 64 ounces of water daily
Exercise daily
----------------------------------------------------
The author has been training and dieting for over 20 years
and brings a wealth of experience and knowledge to this
article. Other interests include travel, fitness and
health, computer gaming, website development and enjoying
life.
http://www.dietplan123.com
There are ways to manipulate your nutrient intake to
maximize fat loss. One of these I like to call
carbohydrate rotation. This is a secret that bodybuilders
have been using for years to drop every bit of fat from
their bodies and get a hard ripped physique. You don't
need to be a bodybuilder though, this secret will work just
as well for the average person.
This is a short term diet strategy that consists of three
principles:
1. Cut way back on fat intake
2. Limit carbohydrate consumption
3. Increase protein consumption
Cutting back on fats is obvious. Get rid of butter, oils
and fried foods from your diet. Remove any skin or visible
fats from meats. Pretty simple.
In addition to dropping fats from your diet you will want
to limit carbohydrates which will suppress the release of
insulin. One of the effects of insulin is to increase the
uptake and storage of dietary fat. By limiting
carbohydrates you choke off the supply of insulin, thus
increasing fat loss.
The addition of extra protein in your diet is to help spare
your existing muscle. One of the downsides to limiting
carbohydrate intake is that after about 3-5 days your body
will enter a state of ketosis. This happens when the
muscles no longer have a source of glycogen (stored
carbohydrates) to burn as fuel. The body will then look
for an alternate source of energy and if there is not
sufficient protein available your body will start using
muscle tissue for fuel.
Here is my 7 step guide to manipulating carbohydrates to
promote maximum fat loss while maintaining your existing
muscle mass. This guide assumes you are eating six meals a
day already and drinking lots of water (64oz a day or more
if possible). It also assumes you are exercising daily.
#1 Think low carbs, not high fat! Forget about diets that
have you striving for zero carbohydrates while still eating
platefuls of high fat foods like whole eggs, fatty beef and
cheese. The winning strategy is to limit carbohydrates AND
fat while making lean protein your key ingredient to stave
off muscle loss.
#2 Double your fun Take the number of carbohydrates you
would normally eat and divide by two. A normal 200 pound
male will usually eat about 500 grams of carbohydrates
daily. If you have no idea how many carbohydrates you eat
in a day you can track your daily food intake online at
http://www.fitday.com It's a free and easy to use tool.
Follow the one half usual carbs per day (250g) for one day.
Next, slash that reduced total in half once more (125g)
and stick with that lowered carbohydrate intake for two
more days. Spread your carbohydrate intake evenly over the
day.
#3 Eat your carbohydrates before and after exercise.
During days 4 and 5 you will keep your carbohydrate intake
at the reduced levels (125g), but eat carbohydrates only
before and after you exercise. Split your carbohydrate
intake evenly (62.5g before and 62.5g after exercise).
This will help to spare your muscles while depleting
carbohydrates in the body and kicking the insulin mechanism
into high gear.
#4 Slice carbs to the bone. Now that you have depleted
your muscles of glycogen you can really push the envelope
for two days. This is the hardest part of the seven step
plan as your glycogen levels will be so low you will have
very little energy. Cut your carbohydrates back to 75
grams for the next two days. Try to eat the majority of
your carbs before exercise to give you the energy you need.
For the rest of the day the only carbohydrates you will
get should come from vegetables.
#5 Switch it up for one glorious day. When you are on a
low carbohydrate diet your body will adapt which will slow
your metabolism and your rate of calories being burned.
You can trick your body by switching things up for one day
and keep your metabolism and fat burning in high gear.
Increase your carbohydrate intake to 80% of normal (this is
400 grams for the referenced 200 pound male). This
increase will fool your body and keep your metabolism high
while also providing you with much needed energy at this
point.
#6 Don't forget to increase protein. During your reduced
carbohydrates you will need additional protein to keep your
body from using your muscles as fuel. Follow the schedule
below for protein intake to avoid this problem.
Day 1: 1 grams of protein per pound of bodyweight
Day 2 & 3: 1.2 grams of protein per pound of bodyweight
Day 4 & 5: 1.6 grams of protein per pound of bodyweight
Day 6 & 7: 1.8 grams of protein per pound of bodyweight
Day 8: 1 grams of protein per pound of bodyweight
#7 Rinse and repeat. Repeat the previous six steps up to
three times and then take a one week break. After several
rounds of this plan there is no doubt that you will reach
your weight loss goals.
The Total Plan
Day 1: 250 grams of carbohydrates / 1 grams of protein per
pound of bodyweight
Day 2 & 3: 125 grams of carbohydrates / 1.2 grams of
protein per pound of bodyweight
Day 4 & 5: 125 grams of carbohydrates (62.5g before and
62.5g after exercise) / 1.6 grams of protein per pound of
bodyweight
Day 6 & 7: 75 grams of carbohydrates / 1.8 grams of
protein per pound of bodyweight
Day 8: 400 grams of carbohydrates / 1 grams of protein per
pound of bodyweight
Eat six meals a day
Drink at least 64 ounces of water daily
Exercise daily
----------------------------------------------------
The author has been training and dieting for over 20 years
and brings a wealth of experience and knowledge to this
article. Other interests include travel, fitness and
health, computer gaming, website development and enjoying
life.
http://www.dietplan123.com