Slimming Carbohydrate Cycle: protein-carbohydrate alternation guide for drying

For those who follow a diet, ongoing carbohydrate debate. Is it permissible to use them on the dryer? If yes, then how much? Should diets be perfectly aligned so that they to enjoy and have a slim body without excess fat?

Cycling carbohydrates in your diet is a smart way to compose diets that contribute to faster weight loss to achieve your goals to achieve your desired fitness. Recommended reading slimming protein food that is strict a carbohydrate-free diet used to dry your body. In this article we will tell you everything you need to know about BEACH diet (protein-carbohydrate alternation) or cycling of carbohydrates, which essentially the same thing.

• What is protein-carbohydrate alternation?
  • High carb days
  • Low carb days
  • Carbohydrate-free days
• Is this a really effective diet?
  • Is the BEACH diet right for me?
• How to alternate carbohydrates
• Slimming Carbohydrate Cycle
• BEECH for weight maintenance
• Alternation Tactics
  • Do I need to change my weekly training plan?
• Four secrets of BEACH
  • Calculate the amount of water retained in the body
  • Choose carbohydrates wisely
  • Reduce your fat intake on high-carb days.
  • Keep Calorie Deficient To Lose Weight
• Conclusion

What is protein-carbohydrate alternation?

BEACH diet, like many areas in dietetics, appeared because failure of constant diets. Keeping a constant diet should consume the same amount of carbohydrates / proteins / fats and one and the same same total calories every day.

The problem is that our body easily adapts. As soon as you get used to the same amount and type of foods, fatty deposits will no longer be used as an energy source, which ultimately leads to a slowdown in metabolism and cessation weight loss.

In addition, what to do on rest days? Or when you spare no strength in training? There is no point in eating in these cases. the same way.

Protein-carbohydrate alternation eliminates the inherent problems standard diets, as well as the disadvantages of low-carb diets. Observing it you use a different amount fats / proteins / carbohydrates, depending on the day.

In fact, this type of diet organization should be called alternation of macronutrients. The most commonly used method is increase carbohydrates and reduce fat in days training (this will provide energy for training), as well as increase fat intake and reduce carbohydrates on days of light workouts, cardio or relaxation (to speed up the burning of adipose tissue).

High carb days

On days with increased carbohydrate intake, they are usually consumed. 4-5 grams per kilogram of body weight. This is usually the most high-calorie days attributable to the most difficult workouts.

It could be leg training or back exercises fat burning style.

The body needs extra carbohydrates to such an intense workout. Therefore, it is important that they quantity as a “fuel”.

Low carb days

On low-carb days, 1.0 grams of carbohydrate is usually consumed per kilogram of body weight.

These are usually less high-calorie days that correspond to training days of lesser intensity (e.g. training chest muscles, shoulder girdle, arms or cardio medium intensity).

Carbohydrate-free days

On carb-free days, less than 30 grams is usually consumed. carbohydrates.

These are usually the lowest calorie days that coincide with the days. recreation. You do not need a lot of energy to function due to lack of training, though, the body would prefer you to be well ate.

If you do not go through serious preparation for the competition, photo shoots or weighing before competitions should be avoided carbohydrate-free days. Carbohydrates are known to help anabolic muscle building processes, improving protein synthesis.

Is this a really effective diet?

There are not many studies on certain diets. with the manipulation of carbohydrates. Their performance is given in reviews. Bodybuilders and athletes use this diet on the last stages of drying, as its flexibility allows you to get rid from the last kilograms of fat, unlike diets with a constant low calorie content.

Theoretically, this should work.

By reducing carbohydrate intake, you tend to lower calorie intake, and more likely to be deficient calories. In addition, getting less carbohydrates, the body begins use fat deposits as fuel. It’s double winnings.

There is also evidence of improvement insulin sensitivity while reducing carbohydrate intake, which leads to good body composition (means lower subcutaneous fat content and slender appearance).

Wait, what about high-carb days?

First, during high carb days, you burn more calories. You can train harder, speed up your metabolism between workouts, increasing BMR, through muscle growth masses.

Secondly, high-calorie days increase the amount of leptin that prevents the onset of hunger. it Helps fight metabolic slowdown and saves you from overeating related to hunger. If you want to reduce weight, then planning high carb days is important for morale and motivation.

Is the BEACH diet right for me?

This diet is ideal for anyone who wants to throw off a few pounds and / or stay slim. After all, for stimulation of the breakdown of body fat alternation carbohydrate intake is of particular importance.

Unlike continuous calorie reduction, their alternation allows you to periodically eat your favorite food. If you were frustrated before, because you couldn’t say no to pasta, try protein-carbohydrate alternation.

Another factor to consider is your level of activity. If you are already training hard, have active work, or you are an athlete, then yes, BEECH is for you. With the help of this method, you can be sure that you get enough energy on days of training and relaxation.

Last but not least, have you reached a plateau? If yes, then this diet will give metabolism and hormones the necessary signal to action. Only when they work optimally, are unwanted body fat will be burned.

How to alternate carbohydrates

In order for the BEACH diet to work, it is important to monitor food consumed. Only by doing this can you focus on result and adjust the program.

In this guide, we will look at two goals: burning fat and weight maintenance.

Before you begin, you need to determine your overall daily power consumption. This is the amount of calories you usually burn. during the day. There is a formula for this.

First, calculate your basal metabolic rate (BMR). This is the absolute minimum calorie needed to maintain work. vital organs:

BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)

Then multiply your BMR by activity level. Be honest since using the wrong value may interfere achieve the desired appearance:

• sedentary lifestyle (few or no workouts): BMR x 1.2
• light activity (light exercise / training 1-3 once a week): BMR x 1,375
• moderate activity (moderate exercise / training 3-5 times a week): BMR x 1.55
• very active (heavy exercise / workout 6-7 once a week): BMR x 1,725
• overactive (very hard exercise / physical work or 2 workouts per day): BMR x 1.9

Happened? Fine! This is the number of calories you are in burn on average per day – total daily calorie intake (TDEE).

Advice: as you lose or gain weight, your BMR and TDEE are changing. Check them with this formula once a week, to optimize your diet.

Slimming Carbohydrate Cycle

Thinking of summer clothes and six pieces of press? Perfectly. It’s time apply carbohydrate cycling for weight loss.

For weight loss, you must observe a calorie deficit. He must be around -25% of your TDEE on low carb days and -10% on high carb.

Then you need to calculate the amount of macronutrients to plan protein-carbohydrate alternation. That’s how it is to do.

Regardless of which day you need to consume 2 grams protein per kilogram of weight. Therefore, the amount of fat varies, depending on the remaining calories.

As for carbohydrates, they should be 50% of calories in high-carb days and 20% in low carb.

Follow these three rules to always do everything correctly:

1. Protein = 2 grams per kilogram of weight every day
2. 50% of kcal from carbohydrates on a high-carb day, 20% – in low carb
3. Fat = All remaining calories

BEECH for weight maintenance

Do you already have a slim, beautiful body? You sure want him save. Everything here that needs to be done to support good appearance:

1. Protein = 2 grams per kilogram of weight every day
2. 50% of kcal from carbohydrates on a high-carb day, 25% – in low carb
3. Fat = All remaining calories

Alternation Tactics

The most popular alternation tactics for maintaining weight are 3: 2 low-carb: high-carb days. It is a simple five day a cycle consisting of three low-carb and two subsequent ones high carb days.

Check out a sample plan:

• Monday – Low Carb
• Tuesday – Low Carb
• Medium – Low Carb
• Thursday – High Carb
• Friday – High Carb
• Saturday – Low Carb
• Sunday – Low Carb
• Etc

For some, this strategy is great. For others, she too strict. Try and record the results.

Wait, what about those who want to lose weight?

For weight loss, many prefer a 3: 1 approach. Follow this the scheme is easy, as a high-carb day just moves in the framework of the week. Here is a sample plan:

• Monday – Low Carb
• Tuesday – Low Carb
• Medium – Low Carb
• Thursday – High Carb
• Friday – Low Carb
• Saturday – Low Carb
• Sunday – Low Carb
• Etc

If you intend to follow this plan, we recommend that high-carb day coincided with the most intense day workout.

Do I need to change my weekly training plan?

Of course not. Tailor your diet to your favorite program. training, not the other way around. A simple plan for low- and high-carb days depends on how intense the load is. Then adjust the plan according to the results.

Obviously doing the day with the hardest workout (e.g. Squats) High-carb correctly for two reasons.

First, you will need carbohydrates for energy during a heavy workout. Secondly, studies show that consumption carbohydrates after training enhances protein synthesis during recovery.

Have you already felt the results?

Do not forget to reduce the amount of carbohydrates on rest days. After all, in that’s the whole point, isn’t it? We also do not recommend using carbohydrate-free days without absolute necessity.

Four secrets of BEACH

If you decide to follow such a menu, there are several things to be taken into account …

Calculate the amount of water retained in the body

Each gram of carbohydrate that comes with food holds up four grams of water. Therefore, if you eat 200-300 grams of carbohydrates per high-carb days, it can accumulate quickly enough.

Slender people immediately notice these changes, so they have less amount of subcutaneous fat. If you like to check regularly weight, it can shock you.

Try not to panic if this happens. It’s normal process and don’t worry it’s an increase in quantity subcutaneous fat. You will notice that water and weight go away when deprived carbohydrates for several days.

Choose carbohydrates wisely

Protein-carbohydrate alternation does not mean that you can calmly eat your favorite sweets on high-carb days (though, You might have succeeded in doing this). You still need to do right choice.

Why go through nutrition planning problems, train, work very hard, and ruin the possible is bad food progress? It makes no sense.

Whenever possible, give preference to complex carbohydrates, and not easy. This approach provides a slower release. energy during the day, without deliberate failures. There is a big number of quality sources of complex carbohydrates:

• Brown rice
• Sweet potato
• Whole oats
• Durum wheat pasta
• Whole Grains

Reduce your fat intake on high-carb days.

Reducing the intake of dietary fat on high-carb days – another important thing to keep in mind. If not to do, there is a risk to exceed the daily calorie intake and gain unwanted subcutaneous fat.

Many people like to just eat everything they want in high-carb days (which is acceptable if you want to reach mediocre results). However, it’s better to reduce your fat intake to make more room for carbohydrates without a big boost calorie intake of food.

Better yet, carefully monitor the amount of macronutrients and exclude speculation …

Keep Calorie Deficient To Lose Weight

Without a calorie deficit, no diet will work.

Despite the fact that BEECH works effectively for fat burning and has a positive effect on the hormonal system if you are not in a calorie deficit, you will not lose weight. In fact, you can even get better.

What is the way out? Make sure using the above formulas, that the planned total daily calories are correct. Then stick to your plan and watch how fat goes with Your body.

Yes, dieting is not easy. But, if you follow the plan, Results will quickly become noticeable.

Conclusion

Protein-carbohydrate alternation is a modern method of nutrition, used to control carbohydrate intake.

In the diet, in the literal sense, alternate high, low, and carbohydrate-free days during the week.

An important advantage of this diet for most people is total body composition. Consuming a small amount of carbohydrates in some days, good conditions for fat burning are created, resulting in a harmonious appearance. It also helps to overcome the plateau that occurs with constant diets. Constant alternating high and low carb days helps maintain good metabolism, with constant refids controlling hormones.

It’s also much easier to adhere to restrictions when you know that you can enjoy your favorite product in a few days.

So, you think you are ready to apply BEACH? Good luck. We’ll see, how do you get rid of this terrible fat and become a person with embossed body.

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