Are you very carb sensitive and have had difficulties dropping the fat or plateaued? Eating a ketogenic diet and carb cycling for fat loss could be an approach worth trying to break that plateau. The process involves dramatically reducing carbs consumption for a few days to a level that would be challenging to sustain for extended durations of time. In addition to boosting protein and fats consumption, then by raising carbohydrates for a day before the cycle is repeated.
With each carb cycling cycle, you shouldn’t experience any loss of muscle mass or energy. Following this cycle of three days on and one day off, you would evade the unpleasant side-effects that start when your glycogen stores (carbs) are depleted as this would occur after three days.
Carb Cycling For Fat Loss and a Keto Diet
Your body also would prevent starvation mode using this carb cycling method. You would avoid your body from adjusting to the low amounts of carbs that it is getting by decreasing your metabolism, reducing thyroid hormone production, etc.
A Keto diet and carb cycling for fat loss is good as it follows the two major principles of long lasting weight loss by keeping your body guessing and keeping up your metabolic rate.
Higher protein, higher fat, and low carbohydrate diets can be good for dropping weight. The high day will support you through the difficult and limit low days. It gives you goals and things to look ahead.
Everybody is different, and you can change the exact numbers to suit you. However, do not stay on low carbohydrate days for three days or more. You could increase the span of the “high days” to two or three if you favor.
Side effects are reduced by having high and low carbohydrate days. You stop your body from adjusting to low carb consumption. To get an idea of low carb high fat foods see our keto diet food pyramid for quick reference.
An Example Of Carb Cycling
A high carb day where you would be when you eat around 50% carbs for the day. A low carb day you would eat around 30% carbs. Stick with what works for you and if you hit a weight loss plateau then try different strategies. If you are progressing with weight loss, then there isn’t’ any need to reduce carbs or try carb cycling for fat loss.
Regardless of if you follow a ketogenic diet and carb cycling for fat loss, it’s always good to try to include as many fibrous vegetables as you can. A low-carb food list including vegetables are endless and you can eat any that you want but here are some examples:
Celery, cabbage, sauerkraut, Brussel sprouts, spinach, lettuce, collard greens, kale, asparagus, mushrooms, cucumbers, radishes, sea vegetables, garlic, and herbs and spices.
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