You can effectively reduce weight without completely quitting powder! Fitness coaches teach you how to implement the "Carbon Ring Diet"

Some people try to remove carbohydrates such as rice and bread when they lose weight because they are worried that eating noodles will affect the effect of weight loss. However, in fact, this will not only cause unbalanced nutrition, but it is also very difficult to maintain.

The "Carb Cycling Diet" (Carb Cycling Diet), which is loved by many fitness enthusiasts, is a diet that does not require completely quitting powder and can even enjoy a large amount of powder at a specific time. As long as it is matched with appropriate exercise and limit the total heat consumed in a day, it may make the weight reduction effect better.

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"Carbon circulating diet" is a diet that determines the amount of carbohydrates consumed based on the daily exercise volume. Considering that each person has different daily exercise volumes, the amount of heat and nutrients required to take every day is also not the same. Therefore, the "Carbon Ring Diet" divides seven days a week into high-carbon days and low-carbon days. Practitioners can adjust the amount of carbohydrates for three meals a day according to the daily heat consumption. They do not need to completely quit powder, and can achieve the effect of slimming.

How to implement the "carbon circulating diet"?

1. Formulate high-carbon and low-carbon days

, Peeta Ger, a fitness coach who often implements "carbon circulation diet" during the muscle building and fat loss period, suggests that in his YouTube videos, those who just start to implement "carbon circulation diet" can first formulate high-carbon days and low-carbon days based on the weekly exercise. For days for training large muscle groups such as legs, they can set them as high-carbon days, and the day when practicing small muscle groups or rest and not exercise can be arranged as low-carbon days.

When performing high-carbon days, it is recommended to increase the amount of carbohydrates to 60% of the total daily intake heat, while on low-carbon days or rest days, the amount of carbohydrates you eat can be reduced to 10% of the total intake heat, and the total heat required for daily base elimination through the amount of protein and fat.

2. Ensure that sufficient nutrients and heat are taken up

In general, about 40% of the heat in daily life comes from carbohydrates such as rice, sweet potatoes, etc., but because on low-carbon days, the heat occupied by carbohydrates will decrease to about 10%. If the proportion of other nutrients such as protein and fat is not increased, it is easy to cause the total heat taken to be lower than the base yield rate, which will affect the reduction effect in the long run.

Therefore, nutritionist Alan Aragon suggests that when performing the "carbon circulation diet", don't forget to take enough heat. He recommends that you should take about 2.2 times the protein weight (kilograms) per day. The remaining heat can be supplemented with healthy oils such as fruits and avocados. This will not only enhance the feeling of footwork, but also make you more energetic on low-carbon days.

What are the benefits of "carbon circulating diet"?

Because the "carbon circulating diet" belongs to a diet combination of "High Carb Diet" and "Low Carb Diet", foreign media Medical News Today pointed out that people who practice "carbon circulating diet" for a long time can get the benefits of implementing "high-carbon diet" and "low-carbon diet".

1. It is easier to stick to

According to the report of the foreign media Healthline, the "carbon circulation diet" that more flexible adjustments to daily exercise and carbohydrate consumption not only allows the body to get a balanced nutrition every day, but also because this eating method does not strictly restrict the inability to eat powder. Compared with other "low-carb diets", it is easier to stick to it, and it is less likely to cause the problem of desire backlash caused by suppressing appetite over time.

2. Effective weight reduction

The University of Texas in the United States once conducted a study pointing out that the "carbon circulation diet" can achieve the effect of weight reduction. Nutritionist Alan Aragon said that this is because in high-carbon daily with high-carbon volume, the body will have enough glucose as fuel, which can complete more training and consume more heat with more strength. In the long run, the effect of weight reduction can be better.

3. Improve fat burning efficiency

The Journal of Nutrition, an international journal, published a study pointing out that people who practice low-carbon and high-protein diets can reduce body fat more effectively, which may be because people eat higher protein in low-carbon days, which helps to improve insulin sensitivity, improve new dysfunction and improve overall fat burning efficiency.

Reference source:

1. "Healthline": What is Carb Cycling and How Does it Work?

2. "Men’s Health": How to Do Carb Cycling for Weight Loss, According to a Dietitian

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