Lowering Carb Intake/ Carb Cycling?

curiousheathy
curiousheathy Posts: 108
in Food and Nutrition
I've been starting to up my training recently and look into really cleaning up my diet. It has been a struggle, but over this past year, I've really cleaned up my diet so I'm getting all food groups daily at the recommended amounts.

I tend to workout at least 6 days a week and I mix it up. I run, swim, do circuit training, kickboxing, and regular lifting.

Recently some of my friends who work as trainers in local gyms started talking about carb cycling. I understand the basic principal, but I'm curious as to WHY people do it. What are the benefits?

Also, if I find my carb intake is high (between 150 - 200 daily). How do I lower it? Any food suggestions? I really love oatmeal in the morning. As a teacher, it is quick and filling. It holds me until lunch and I can mix in some of my favorite fruits.

Thank you in advance. :)

Replies

  • taintedbutterfly18
    taintedbutterfly18 Posts: 189 Member
    You would have to be a big meat eater. Think Atkins. I wanted to lower my carbs as well, but found that it was quite hard. I have since learned I can still eat about 165 carbs a day and still maintain a healthy weight loss. I love oatmeal too, and pasta, and bread and all things carb...but it's all in moderation. good luck!
  • curiousheathy
    curiousheathy Posts: 108
    Thanks for sharing! :) I appreciate it!
  • Fay84Vegan
    Fay84Vegan Posts: 225 Member
    I've recently lowered my Carbs. They were up to 250 a day :O

    I just looked over my food diary and limited the high carb offenders eg Bananas, watermelone, bread, oats.

    I haven't completely removed them but reduced the amount i have and it has lowered my carbs to around 150 a day :)

    Small changes can make a HUGE difference :D
  • dme1977
    dme1977 Posts: 537 Member
    being a bonafied CARB junkie I KNEW it was time to reduce mine

    ... so I changed my macros to 40/30/30

    40 % carbz only =120G and 30%fat 30 % protein

    As a lover of fruit, veggies, pasta, rice, bread, yogurt, etc... I have to admit limiting myself has been a daily struggle ... some days i win and some days not so much. BUT I TRY!!

    the first week or so it just about killed me BUT after awhile it forced me to figure out what was WORTH eating and did it have to all be ate in one day?!!
    I had to buy a protein shake to get all of it in daily... and the fats well, they sneak on in a little here a little there. :flowerforyou:
  • curiousheathy
    curiousheathy Posts: 108
    Thanks everyone for all the information!!! :) I'm slowly trying to lower it. It use to be up to 300, and I'm getting it down to between 150 - 220. I hope to slowly adjust. I appreciate all the advice! :)
  • blue_eyed_beauty
    blue_eyed_beauty Posts: 2
    I am really glad you posted this, I am a carboholic and have been stuck as to my weight loss probably because carbs are a huge part of my diet.
  • oliviawink
    oliviawink Posts: 713 Member
    I drastically reduced my carb intake about a month ago when I had been plateaued for about 2 months after losing 25 lbs. After a month of 50-105 carbs a day I"m now down 33 lbs, so 7 in 1 month. It's all fat as my body fat % dropped 2 points this month. it's worth a try and if you eat lots and lots of green and fresh veggies wtih children, salmon, beef, tuna, jerky, etc, it's super easy. yeah I miss whole wheat bread, oatmeal, whole wheat pasta, etc, but I fit them in at least once a week as a treat in my cheat meal.
  • sarahrbraun
    sarahrbraun Posts: 2,261 Member
    I'm lowering my carbs in an attempt to lose weight a little quicker ( only 9 pounds in 13 weeks...). About 7 years ago I was diagnosed as being hyperinsulemic and told to cut my carbs down to 50 net per day (carbs-fiber= net carbs). I lost 20 pounds in about 6 weeks, and got pregnant with my youngest son. At that point I had to stop cutting carbs for a healthy pregnancy/baby. Ever since then, my insulin levels have been OK.

    The past few days my biggest issue is getting enough calories in! For breakfast I have been eating 2 eggs, 4 strips of soy bacon, a slice of cheese, and a high fiber tortilla. For lunch I have been eating a huge salad with shaved turkey and cheese on it. For dinner I have been doing meat and veggies. The first night I even had enough carbs/calories to eat 2 fried mozzerella sticks! IN the last 2 days, I have lost 2 pounds...and that is with net carbs under 100 for the day! Hoping to lose a few more pounds this week.
  • sid719e
    sid719e Posts: 47
    if you eat lots and lots of green and fresh veggies wtih children

    Veggies with children are delicious....
  • curiousheathy
    curiousheathy Posts: 108
    Thanks for sharing your experiences everyone! I'm hoping to do it slowly since I can't cut things out drastically. I'm hoping to be between 100 - 150 by August.

    We'll see how this all plays out.

    Thanks again everyone! You're all fantastic!!!! :)
  • wackyfunster
    wackyfunster Posts: 944 Member
    I carb cycle. On weight days (3 days/week), post-workout, I consume 300-500g of carbs (depending on whether I am bulking or cutting) to replenish glycogen stores and aid in recovery. On rest days, I typically eat somewhere around 80g (ignoring fiber) of carbs, and at a caloric deficit. This allows for additional fat loss, and coupled with fasting allows for even more fat loss during the next weight training session. Basically, you get all the benefits of a keto diet, and all the benefits of a high-carb lifting diet, and none of the negative side-effects of either.

    I have used this to go from ~12% body fat to ~7%. It works much faster than anything I have tried in the past.
  • yarwell
    yarwell Posts: 10,477 Member
    Cutting carbs generally means eating more fat, so ditching all the "diet" and "light" foods and opting for fattier protein sources like oily fish or meats with fat rather than skinny stuff like chicken and tuna.

    Why more fat ? well with carbs, fat and protein providing your calories if you cut carbs you have to increase something else. Assuming protein is at a suitably high level to start with there's not much to be added there so cheese, eggs, mayo, full fat caesar dressing etc need to be in your stores.

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