The Cycle Diet Weight Loss Longevity eHandbook. All body processes require energy in order to function properly. When the body is expending more energy than it is consuming (e.g. when exercising or dieting), the body’s cells rely on internally stored energy sources, such as glycogen and fats, for energy. The first source to which the body turns is glycogen (by glycogenolysis). Glycogen is a complex carbohydrate which means more than one glucose bound to each other, and 65% of which is stored in skeletal muscles and the remainder, in the liver (totaling about 2,000 kcal in the whole body). It is created from the excess of ingested macronutrients, mainly carbohydrates which is another name for a glucose derivative. Complex carbohydrates consumed vary between dietary and no dietary fiber. Complex carbohydrates without dietary fiber (potatoes, pasta, breads and rice) make it difficult to loose weight because they typically do not have dietary fiber which slows the absorption of the carbohydrate. For reasons beyond this introduction, dietary fiber is beneficial in weight loss. When glycogen is nearly depleted, the body begins lipolysis, the mobilization and catabolism of fat stores for energy. In this process, fats, obtained from adipose tissue, or fat cells, are broken down into glycerol and fatty acids, which can be used to generate energy. The primary by-products of metabolism are carbon dioxide and water; carbon dioxide is expelled through the respiratory system.
Breakfast – After a whole night of fasting, liver and muscle glycogen stores are going to be depleted hence early morning carb depletion starts lipolysis. Once you consume carbohydrates than lipolysis stops. It is important to eat whole food carbs at this time late morning to restock glycogen stores. Physical symptoms of morning carb depletion range from head aches, hand tremors, irritability, and poor concentration. Fruit, oatmeal, or whole grain cereals are good choices for a carbohydrate breakfast. Of course if you want to loose weight than by restocking glycogen stores will not allow lipolysis but if you are athletically training then restocking glycogen stores is instrumental to increase muscle density.
The Cycle Diet Weight Loss Longevity e-Handbook makes it easy to classify your foods within the subsets: carb/fat, carb, protein/fat, carb/protein, protein food groups. This weight loss method allows The Cycle Diet e-Handbook to be tailored and is especially helpful because we are unique in that our diet and daily activities in many ways define us and are different for everyone. It’s a proven fact that changing your diet to the latest fad diet will not work for long as most people gravitate back to their personal diet.
1-2 Hours After Training – Carbs at this time will serve to keep insulin levels elevated after training. The longer you can keep insulin elevated the more muscle growth you will attain. These carbs will also top off glycogen stores facilitate faster recovery after training. Slow digesting carbs from whole foods are best. Things like brown rice, and vegetables are best.
Hi, I loved the article. I just started your Low Carb Kindle ebook Diet. I am on day 5, and not having many cravings, but energy is crashing. Six days out of the week I am running hills for 30 minutes. What levels of carb intake should I stick to each day to loose stubborn weight but still maintain energy. Thanks so much! It’s proven that Carb Cycling, implemented by The Cycle Diet e-Handbook, reduce the risk of weight loss plateau.
For these reasons it is best to consume high glycemic supplemental carbs such as dextrose, maltodextrin, and glucose immediately before, during, and after strenuous training. Consumption of carbohydrates after exercise during weight loss is optimal. Throughout the day it is best to consume whole food carbohydrates such as fruits, vegetables, and whole grains.
To understand the effects that carbs have on performance, you must first know how your body uses different forms of energy during a set. To lift a weight your body first requires energy. Adenosine Triphosphate, or ATP, is the only source of energy that can drive your muscles to contract. Unfortunately, your muscle only stores enough ATP to support muscle contraction for a few seconds, therefore it must be replaced.
Low-calorie diets usually produce an energy deficit of 500–1,000 calories per day, which can result in a 0.5 kilogram (1.1 lb) to 1 kilogram (2.2 lb) weight loss per week. Some of the most commonly used low-calorie diets include DASH diet and Weight Watchers. The National Institutes of Health reviewed 34 randomized controlled trials to determine the effectiveness of low-calorie diets. They found that these diets lowered total body mass by 8% in the short term, over 3–12 months.
In general, research shows 3 to 4 days of following such a high-fat, high-protein diet is enough to deplete the body of its stores of carbohydrate. The well-known feeling of fatigue results from low carbohydrate reserves in the body. Carbohydrate is another name for sugar and complex carbohydrates are potatoes, pasta, rice. Complex carbs should be avoided during weight loss and are utilized and important for athletic training. The topic of carbohydrate is so important to human health that there are medical journals, like the Journal of Carbohydrate, and yearly medical symposiums that focus solely on these vital sugars. Some cells in the body, like the red blood cells and filtering cells of the kidneys (glomerular cells), can only use carbohydrate for energy. The brain and other parts of the nervous system have a very strong preference for carbohydrate – burning fat only under extra ordinary circumstances. Therefore a fully depleting Carbohydrate diet does not make biochemical understanding. Carbs without dietary fiber behave differently than Carbs with dietary fiber. Carbohydrates with dietary fiber make good sense in both weight loss as well as athletic training. When sufficient carbohydrate is not available the body then makes carbohydrate from protein (for example, from the body’s own muscle protein or from a high protein diet). This process occurs primarily in the liver, and is called gluconeogenesis . Fatty acids (fats) cannot be converted to carbohydrate (glucose) but will not be used unless glycogen levels are low. High protein diets require consumption of water to dilute the nitrogen produced during protein breakdown. Click to Lose Weight Now. Submit your favorite recipe or food issue in the reply section and receive a free signed paperback copy. See how easy it can be to successfully maximize your weight loss.
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