There's no question that a low carbohydrate diet can be
effective. However, it may seem like the disadvantages outweigh
the benefits. Fortunately, there is a solution to these
problems and it is called "carbohydrate cycling."
In fact, much of The GHF Customized Diet Plan Meal Plan,
a very effective, personalized low carbohydrate diet foundation
is based on a very effective fat-loss strategy called "Carbohydrate
Cycling." The reasons I chose Wednesday and Saturday as my higher carb days on my low carbohydrate diet were two-fold. First, I play in a basketball league on Wednesday and Saturday and therefore needed more carbs on these days for the energy to play well. Second, we usually go out to eat or have friends over Saturday evening and it was a little more difficult to keep carbs at a lower level when dining out or entertaining. (You'll notice that foods on Wednesday and Saturday within The GHF Customized Diet Plan Meal Plan, a very effective, personalized low carbohydrate diet, are higher in carbs for the reasons explained above. )
Carbohydrate needs are very individual when on a low carbohydrate diet. Remember: there is no single low carbohydrate diet that works for everyone. Because of hormonal differences, some people can't seem to lose weight unless they reduce their carbohydrate intake, while others can eat bagels and pasta all day long and have "6-pack abs." Therefore, how many carbs you can eat and what cycle is best for you depends on your body type. The only way to determine how many grams of carbs is right for you on your low carbohydrate diet and the best time to eat them is to experiment until you find your "optimal level" and your preferred "carb cycle." The more you experiment, the more you'll learn about yourself and the better results you'll achieve.
So, if you think Wednesday and Saturday will work best for your higher carbs days, then you can follow The GHF Customized Diet Plan Meal Plan, a very effective, personalized low carbohydrate diet, as is. However, if this Wed/Saturday carb cycle is not conducive to your low carbohydrate diet schedule or you wish to experiment with one of the other cycles mentioned above you'll need to modify the higher carb days within the meal plans a bit. (If you need help with this, simply email me and I'll be happy to offer my recommendations.)On average, when "carbohydrate cycling" on a low carbohydrate diet, women will want to consume 125-175 grams of carbs on lower days and about 200 to 300 grams of carbs on higher days. Men will want to consume 175-225 grams or carbs on lower days and 350-400 grams of carbs on high days. These are just averages, as every person is different, but a general guideline nonetheless. Please let me know if you need help in deciding the right amount for you to begin experimenting with.
Moderate carbohydrate restriction with a low carbohydrate diet, especially of simple processed carbs, combined with carbohydrate cycling is probably the most effective low carbohydrate diet strategy ever! However, low carbohydrate diets, when taken to the extreme, may do more harm than good. Never cut your carbs out completely; in fact, I wouldn't ever recommend going lower than 30% and, for most people, 40%. It's not wise to go to extremes in anything and this is as true for dieting as with anything else in life: moderation is the key.
Refer to The GHF Customized Diet Plan Meal Plan, a very effective, personalized low carbohydrate diet, for excellent ideas on a good balance of protein, carbs, and fat. Then be sure to experiment and modify these meals specifically to how you feel and to the progress you begin making. That is, if you feel weak or lack energy, you may to increase the amount of starchy and fibrous carbs in your meals. On the other hand, if you have plenty of energy but aren't experiencing much fat loss, you may be "carbohydrate-sensitive/insulin resistant" and need to slightly (and gradually) decrease the amount of carbs you're consuming, especially of refined simple ("sugary") carbs.
For every meal within The GHF Customized Diet Plan Meal Plan, a very effective, personalized low carbohydrate diet, you'll find easy-to-follow suggestions for modifying the foods to either contain more complete proteins, complex carbs, or unsaturated fats. Use these suggestions and continually experiment; really listen to your body and monitor your progress closely so as to customize this low carbohydrate diet plan specifically for you.
>> Click here for the Global Health and Fitness Program – our low carbohydrate diet program that is chock full of very effective low carb diet strategies designed to turn your body into a 24-hour fat-burning machine. It's literally a low carbohydrate diet blueprint for achieving the very best results in the shortest period of time by eating the perfect foods combined at the right times in the right amounts - all customized specifically for you.
Understanding
Low Carb Diets - 1
Understanding
Low Carb Diets - 4
