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Guidance please for low-carb meals and carb cycling!
This is a discussion on Guidance please for low-carb meals and carb cycling! within the Food forums,----- Ok, ladies! I am going to bite the bullet and try some carb-cycling for the next few weeks. Truth is, ...
Guidance please for low-carb meals and carb cycling!
Ok, ladies! I am going to bite the bullet and try some carb-cycling for the next few weeks. Truth is, I am a bit nervous because I am one of those women who believes that I can't feel "full" unless I have some real carb in my meal, like rice sweet potato, etc. So I am looking for some ideas for what to eat on my lower/moderate carb days.
Anyone care to share what a meal of yours looks like when you are having a low/mod carb day?
Any advice/tips would be greatly appreciated. Today I will be doing a mod carb day, sicne I am lifting but doing upper body. Tomorrow will be higher carb, lifting, doing legs, and the next day will be low since I am just doing cardio. Does this approach make sense?
Have some hi-fibrous vegetables, and make sure you are eating enough fat. Don't skimp on the fat if you are doing low carb. At least that's what has helped me on low carb stuff.
Your approach sounds like the way I cycle my carbs. I eat my complex carbs at breakfast and pre/post workout....other meals are just veggies or salad ect...and like Epona said, on your low carb days make sure you increase your fats a little on those days.
Your approach sounds like the way I cycle my carbs. I eat my complex carbs at breakfast and pre/post workout....other meals are just veggies or salad ect...and like Epona said, on your low carb days make sure you increase your fats a little on those days.
Do you have any idea how many grams of carbs you are consuming on your lower or moderate days? I am struggling to figure this one out.
Also, when you have carbs (like rice) at one of your meals, do you avoid all fats at that meal (like EVOO or avocado)?
The grams are very individual...that is a number you have to find works for you. Mine are 60g less on moderate days and then 100 grams less on low days. Yeah, I typically keep my fats in meals where I'm only having protein and veggies.
The grams are very individual...that is a number you have to find works for you. Mine are 60g less on moderate days and then 100 grams less on low days. Yeah, I typically keep my fats in meals where I'm only having protein and veggies.
When you say 60 grams or 100 grams less, less than what? What you would eat on a high carb day? How high do you go on those days?
When you say 60 grams or 100 grams less, less than what? What you would eat on a high carb day? How high do you go on those days?
Thanks for all the great posts
Yes, less than my high carb days...the grams vary based on what my trainer has me doing. During the last few weeks of my prep they were at 150g, 90g and 50g.
Yes, less than my high carb days...the grams vary based on what my trainer has me doing. During the last few weeks of my prep they were at 150g, 90g and 50g.
Ok, good to know, thanks again! Looks like carb cycling is becoming pretty popular among the fitness buffs!
I'm doing a carb cycle right now. I am doing moderate carb Sunday-Wednesday, low carb Thurs/Fri, high carb on Saturdays... so I'm doing it irrespective of training.
here's what a moderate day looks for me:
meal 1- 1/2 c. egg whites, 1/2c. oats
meal 2- egg whites w/ green veggies, 1 tbsp of EVOO
meal 3- 4 oz. chicken, green veggies
meal 4- protein shake
meal 5- 4 oz. chicken, brown rice, green veggies
meal 6- protein shake
That gets me to about 100g carbs.
I read an article somewhere that it is OK to eat healthy fats and carbs in the same meal. It's when you are eating shitty fats that it does not react well with the insulin release from the carbs.
Honestly, veggies are pretty filling. Sometimes I am so full from them that I can't believe I have only eaten 1400 calories for the day (I'm only 5'3" and have 105 lbs. LBM so 1400 works for me).
I think you'll be surprised at how you feel on low-carb days. It will probably take some time to get used to, just like anything else, but once you do a complete cycle I think it will be easier the second time around. And however you do it, just keep in mind that a high-carb day is just around the bend!!
I read an article somewhere that it is OK to eat healthy fats and carbs in the same meal. It's when you are eating shitty fats that it does not react well with the insulin release from the carbs.
I agree! There is no reason to not have fat and carbs in the same meal, I've never had a problem getting lean while having fats/carbs together....I just prefer to keep my fats and complex carbs seperate because the fats help keep me satisifed when I'm having a meal with just protein/veggies. For me, its all about keeping my hunger in check
I agree! There is no reason to not have fat and carbs in the same meal, I've never had a problem getting lean while having fats/carbs together....I just prefer to keep my fats and complex carbs seperate because the fats help keep me satisifed when I'm having a meal with just protein/veggies. For me, its all about keeping my hunger in check
I hear that! Just don't people to be afraid of putting PB in their oatmeal... they'd be missing out on something amazing!
I hear that! Just don't people to be afraid of putting PB in their oatmeal... they'd be missing out on something amazing!
Question, though: why do most articles about carb cycling specifically spell out keeping fats and carbs separate? They seem to really drive this point home.
Question, though: why do most articles about carb cycling specifically spell out keeping fats and carbs separate? They seem to really drive this point home.
I dont know what the 'experts' say or why they say it...I do it simply to satisify my hunger. (and I've never had a problem getting lean!)
Guidance please for low-carb meals and carb cycling!
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