Losing fat can be simplified by understanding one fundamental principle: creating a calorie deficit. This means consuming fewer calories than what your body needs to maintain its current weight. Within this principle, there are various methods to choose from, such as intermittent fasting, tracking macros, keto, habit-based nutritional changes, Zone diet, paleo, and adopting a sensible eating approach. However, with so many fat loss strategies claiming to be the best, it’s easy to get overwhelmed and lose sight of what truly works.
Individuals respond differently to different diets due to factors like training history, hormone levels, stress, lifestyle differences, diet history, and genetics, which is known as interpersonal variability. In this context, it becomes essential to explore and understand specific strategies that can be effective for fat loss.
One such strategy is carb cycling, which manipulates insulin levels to promote fat burning and maximize muscle gains. It involves alternating between high-carb days and low-carb days. On high-carb days, the increased insulin sensitivity supports muscle recovery and growth, making it ideal for lifting days. On low-carb days, carbs are restricted to promote fat burning and improve insulin sensitivity, aiding nutrient utilization on high-carb days. Carb cycling can be as simple as focusing on certain foods, like white rice or starchy carbs, on training days, while keeping carbs low on rest or cardio days.
To illustrate, here are sample meal plans for a low-carb day and a high-carb day. The meals can be kept the same, with the addition of a carb source on training days:
LOW-CARB DAY:
Breakfast: 4 scrambled eggs, 1/2 tomato, 1/4 avocado
Optional Snack: Protein shake with one scoop vanilla protein, 1 cup berries, 1/2 cup cottage cheese
Lunch: Mediterranean salad with cucumber, tomato, feta cheese, chicken, and balsamic vinaigrette dressing
Dinner: Ribeye steak, broccoli, and green salad
HIGH-CARB DAY:
Breakfast: 3 scrambled eggs, 1/2 tomato, 1/4 avocado, plus 1 cup oatmeal with blueberries
Optional Snack: Protein shake with one scoop vanilla protein, 1 cup berries, 1/2 cup cottage cheese
Lunch: Mediterranean salad with cucumber, tomato, feta cheese, chicken, and balsamic vinaigrette dressing, plus a side of couscous, rice, whole wheat bread, or potato
Workout
Pre-Workout: Surge® Workout Fuel
Intra-Workout: Plazma™
Post-Workout: Mag-10®
Dinner: Sirloin steak, broccoli, and two baked potatoes with butter
It’s important to note that carb cycling may not be ideal for individuals with a significant amount of muscle mass who train intensely. In such cases, the lower-carb, lower-calorie days might compromise recovery. Recovery from workouts doesn’t happen miraculously within the same day, so individual adjustments may be necessary based on specific needs and goals.
