Timing Your Carbohydrate Intake for Fat Loss
TIMING YOUR CARBOHYDRATE INTAKE!
Timing your carbohydrate intake works basically being a Keto-diet. When you reduce carbohydrates to ZERO, and make it doing this for around 48 hours, one's body will switch from burning carbohydrates to losing fat. Ultimately the body will begin converting fat into ketones, and using the ketones since it's primary fuel source. This process is termed ketosis, so aptly named a Keto-diet.Keto diets are protein sparing, meaning one's body can keep its muscle, which can be just what you need. A Keto diet works extremely well for shedding unwanted fat while keeping hard-earned muscle. There is, however, a issue with a Keto diet. In order to realize and turn into in ketosis, you ought to be carb-free for a minimum of 48 hours. A true Keto diet requires one to go without carbohydrates for 5 or 6 days then allows a 1 hour or 2 day "carb-up". When your "carb-up" is finished, the cycle is repeated. Sounds simple, right? Try it and discover. It's not so easy. The idea of a 1 hour or 2 day "carb-up" sounds appealing however it can't be filled with unhealthy food and high fat foods.
Carb-ups must be low fat and 90% healthy carbohydrates like sweet potatoes and oatmeal. If you possess a "dirty" carb-up with frozen goodies, cookies and candy, you'll negate your fat reduction through the previous week and possibly gain some more.
If you are able to truly hang in there and perform Keto diet "through the book", then you definately use a second problem. Without ANY carbs for so many days your effort during a workout session will suffer. So even if this diet allows you maintain muscle, it won't allow one to be intense within your workouts, and you'll wind up weaker as you couldn't give your very best self effort. The third cause of failing with a Keto diet is that zero carbohydrates and low caloric intake affects thyroid metabolism. It slows your metabolism, eventually to some slow CRAWL! Very bad! Even with the negative aspects I have outlined, this is simply not a bad diet for dropping unwanted fat and of course better than really low calorie diets or high carbohydrate diets. But in order because of it to work you must be dedicated and strict. A Keto diet is not just a pig-out, free-for-all every 5 days.
If you're taking away one's body's preferred fuel source (carbohydrates) and provide it enough fat, your system will switch to using fat as fuel. Instead of going 5-6 days without ANY carbohydrates as in a Keto diet, timing your carbohydrate intake allows one to eat carbs when they're most needed, and least apt to be stored as fat-IMMEDIATELY AFTER A WEIGHT TRAINING SESSION.
You won't have to be preoccupied with finding yourself in ketosis, and when you consume an "unplanned" carb meal, or just consider it wise you can eat more carbs to raise energy, you didn't just knock yourself out from the ketogenic state you worked 2 hard days to attain.
Timing your carbohydrate may also ensure that your performance while working out is strong. Your thyroid function will continue higher on an extended period of time as well as of all, you may not add too much waiting 5 days you can eat some carbohydrates!
How-To:
You want to get the body to exchange from as being a carbohydrate or protein burning machine in to a fat loss machine. Simply remove carbohydrates out in the equation, AND keep fat with your diet at (at the very least) a 40-50% ratio. This lets your body know there exists still a primary fuel source (fat) and allows it to get burned as fuel, while sparing protein.
Suppose you determine to begin timing your carbohydrate intake on Monday. Sunday night you eliminate carbohydrates four hours before going to bed. When you get up each morning your glycogen levels (carbs stored inside your muscle) will likely be almost completely depleted, and the body will want carbohydrates. Don't provide any! You will eat only fat and protein. Ensuring fat accocunts for at LEAST 40%-50% of your respective calories. You may have a salad with extra virgin olive oil, green beans, or any other low-carb vegetables, but not greater than 6-8 grams of carbohydrates per meal (1 cup of vegetables or 3 servings of lettuce). You will continue you can eat using this method until pre-workout, when a part of fruit is allowed if you want to raise energy levels. Most people don't find this necessary. However, it could be to your benefit to use a small protein drink pre-workout.
What in regards to the post-workout meal? This could be the time to replenish the glycogen stores within your muscles. Immediately after a hard body building session there is a "window of opportunity" inside muscle cell when insulin sensitivity is extremely high and the body is most receptive to nutrient absorption. So, congratulations, you must have 65-100 grams (35-70 grams for women) of fast-absorbing liquid carbohydrates (maltodextrin, dextrose, or sucrose).
Approximately 10-15 minutes later possess a whey protein drink with 65-100 gram protein (35-50 grams for ladies). As soon as you are hungry again, consume a small "regular" 40/30/30 meal (protein/carbs/fat) to fully fill your muscle mass with glycogen. After this meal, you're back to zero carbs until your next workout.
Repeat this cycle for the maximum of five days, then have a single-day carb-up of "clean" carbohydrates like oatmeal, yams, sweet potatoes and brown rice.
If you are eating 6 meals a day, 5 of one's 6 meals will contain carbs. If you're eating 5 meals each day, 4 of your respective 5 meals will contain those "clean" carbs. Your last meal on carb-up day will probably be zero carbs again.
On the times that you usually do not weight train, you shouldn't eat any carbs except for any green salad or two cups of steamed vegetables. To make this plan work more in your favor, alternate your weight lifting days and cardio or "off" days. This way you do not possess your carb days back-to-back
TIPS:
Keep your fat intake to some minimum of 40%. If you fail to do this, one's body continues to utilize carbs as fuel. How can this happen if all you might be eating is chicken? It's easy for the body to convert protein into glucose (carbs) and it WILL do that unless you feed it another fuel source (fat). This type of plan perform most optimally with fewer workout days, so if you are somebody that is while working out 6 days a week you will see decreased results since every single day will likely be a carb day. However, it will still work to some degree. Keep a food journal to ensure you happen to be getting the proper number, fat and calories. Your carb-up days are for refilling your glycogen stores inside muscle, and bumping up calorie levels slightly to maintain thyroid humming. They are not free-for-all, pig-out days. So many people get this mistake and negate every one of the fat loss they achieved getting the club the carb-up day. Do some cardio. It is not mandatory, nonetheless it could make an impact. Try one 30-minute session at moderate intensity and one 15-minute HIIT session each week. Don't be on the go to lose weight quick. You didn't get fat overnight and you also certainly will not lose it overnight. Hide your scale! Many people are in a position to gain muscle when eating such as this. Use the mirror and fat-calipers to determine your progress. You will look flat by day 4. This is NOT what you will resemble when fully carbed-up. Remember that each gram of glycogen within the muscle brings 3 grams of water from it. When glycogen stores are low (and they is going to be) you'll "appear" flat and free of muscle. It's just water, don't sweat it... so to speak! Make sure you drink enough water. One gallon per day is the MINIMUM! You might want to take a fiber supplement on your own no-carb days to help aid inside reduction of waste. This function is generally assisted with the fiber inside the carbs you eat.
