"What You Eat"

Carbs: They are the main source of fuel for the body and

essential for boosting metabolism. They are also essential

for potting the fat-burning cycle into action.

Protein: This is the foundation of your carb cycling plan.

You must eat between 1/5th to 1/7th of the minimum

required daily intake with each meal.

Fats: Fat intake will remain consistent throughout the

plan. You may raise your fat intake a little bit on low carb

days for more energy.

Calculating your daily intake

For the best results, you need to calculate your daily intake

of carbs, proteins, and fats. This a very easy process of

multiplication

Carbs: Women simply must multiply their body weight by

0.6. Men should multiply bodyweight by 0.9. The resulting

number will represent the carbohydrate intake in grams

per day.

Proteins: Women can calculate their daily intake by

multiplying their body weight by 1.2. Men can calculate

their daily intake by multiplying their body weight by 1.5.

The resulting number will be the required daily intake of

protein per day. see the result click and download

Fats: To calculate daily fat intake, women should multiply

their body weight by 0.5, while men should multiply by 0.8.

The resulting number is your daily intake of fats in grams.

To calculate the total number of calories, add the totals

from the three food groups.

The same calculation is used, except that in this case, your

intake of carbs and proteins will be higher. Your intake of

fats will decrease.

Carbs: Women should multiply their body weight by 1.4

while men will multiply by 1.7.

Proteins: Women multiply their body weight by 1.4 and

men by 1.7 (yes, it's the same ratio as for carbs)

Fats: Women should multiple bodyweight by o.3 whereas

men should multiply by o.6.

The total of the three numbers will give you the total

number of calories you can consume for High carb days.

It is up to you how you divide your daily intake throughout

meals, whether you are having three meals or six meals per

day.

As for daily calorie consumption, the recommended range

is 1500 – 2300 for women and 1500 – 3000 for men. This

is the general recommended range that you should stay

within. However, don’t beat yourself up if you exceed it a

little on some days. I highly recommend that you invest in

a calorie counting app. As for how many calories are

contained in the foods you consume, you can easily look

this up online and prepare a reference list to store on your

computer.

Portions

Carb portions range from 200 grams to 300 grams on high

carb days and 50 grams to 150 grams on lower carb days.

We will discuss portions and food types in a later chapter.

This was a very simple explanation of how the carb cycling

plan works. Next, let’s find out why it works and how it

can benefit you.

Why the Carb Cycling

Diet Works

The carb cycling diet has become mainstream recently.

Research is still ongoing with regards to the additional

benefits. However, many people have reported great

success with the 7-day plan for several reasons. Here are

some of the arguments for why it works:

• One of the main reasons is flexibility. It really doesn’t

feel like a diet because there is a wide variety of foods to

choose from. You can eat your favorite foods on certain

days. People who follow the plan report not feeling

deprived. And, the cheat day really helps as well!

• It gives you the ability to customize your plan if you

stick to the basic rules.

• It can easily be adopted into your lifestyle and become

permanent or a long-term eating habit.

It is a simple protocol. Any layman who wants to lose

weight will have no trouble following the easy guidelines.

• Perhaps the strongest point is that it is proven

simultaneously build muscle while burning fat. This is a

dream come true for anyone who wants to shed

stubborn pounds.

• A high carb diet has been shown to increase insulin

production in the pancreas. This important hormone

helps boost metabolism and energy levels. Insulin also

helps maintain better body composition.

• The high carb intake increases the production of leptin,

a hormone that decreases hunger.

• The high carb days will replenish and fuel glycogen, a

compound that builds muscle

• You do not need to use elaborate measurements or track

macronutrients. You will be able to see results by just

monitoring daily calorie intake sticking to the basic

guidelines. download free copies