Carbohydrates have always been demonized, causing many people who are interested in weight loss to stay away from rice. However, carbohydrates are the preferred fuel for body functions. How can we be healthy without carbohydrates? Therefore, the editor today brings you a dietary technique that is very popular among bodybuilders: carbohydrate cycling (carbohydrate cycling method). I hope you can lose fat while eating!

​First condition: choice of carbohydrates

Before introducing what carbohydrate cycling is (carbohydrate cycling method), I must make it clear to everyone that all processed carbohydrates should be eliminated as much as possible. 50 grams of white sugar is a thousand times more harmful than 50 grams of potatoes.

If you want to be stricter, all bread should be given up. Why? Have you ever seen the bread making process? ?Pre-made bread is full of oil. Even wheat bread, which everyone thinks is very healthy, is full of oil. So if you are determined to lose weight, try to consume carbohydrates from natural foods.

The ideal sources of natural carbohydrates are as follows:

1. Rice (brown rice is of course better than white rice)

2. Sweet potato

3. Potatoes

4. Oats

5. Quinoa

Quinoa

In addition, you can eat more vegetables because they are low in carbohydrates and make you feel full. Fruits can be eaten in moderation, with two to three servings a day being enough. After all, fruits contain fructose.

​Carbohydrate cycling

The carbohydrate cycling method is to cycle the amount of carbohydrates eaten from high to low, and then from low to high. There are various methods of carbohydrate cycling. Today I will introduce the simplest method.

Let’s first discuss how to calculate normal carbohydrate intake. If you exercise a lot, you need 1.5 grams of carbohydrates per pound (1 pound equals 0.9 pounds, pound calculator) of body weight per day; if you exercise moderately, you only need 1 gram of carbohydrates per pound of body weight.

For example, if an editor normally needs 200 grams of carbohydrates per day, my carbohydrate cycling method will be as follows:

The first day: 150g (reduce 50g first)

The next day: 100g (reduce another 50g)

The third day: 50g (reduce another 50g)

Day 4: 125g (plus 75g)

Day 5: 200g (plus 75g)

One thing to note is to do your hardest or highest priority workouts on high-carb days, such as leg days.

In addition, please avoid drinking carbohydrates after dark. When you are hungry, you can eat salad or chicken breast.

​Platform period

When you find that you can no longer lose fat, your body may have adapted to the carbohydrate cycling method. You can use some methods to interfere with your body.

For example, no carbohydrates at all for 3 daysEat a variety of foods, including fruit, and then have 3 high-carb days. Repeat this cycle once more, then return to your original carbohydrate cycling method.