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 NEWSLETTER

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Cartoon of Doctor weighting his patient; " No, it's not water, you seem to be retaining food".
"When the diet is followed faithfully, it provides powerful anti-aging and health protecting benefits"

Okay!.I hear you. You are not interested in looking like a fitness model, you just wish to achieve a healthy weight, but have zero desires on counting every gram you eat.


There is an easy approach to keep track of your carbs and still get results. Just make sure you are eating your portions correctly (check Macro tables for portion guide).

  

 DAY 1 - High Carb - 3 meals, each with a portion of carbs.

 Day 2  - Medium Carb - From the 3 meals, only 2 meals have a portion of carbs. 

 Day 3  - Low Carb -  From the 3 meals, only 1 of the meals, have a portion of carbs on it.

WEIGHT MANAGEMENT PROGRAM

More References & Links to Read...


  • Roman Malkov, MD. (2006) Carb Cycling Diet.
  • https://www.nsca.com/education/articles/nsca-coach/considerations-for-low-carbohydrate-diets
  • Barr S.I. & Rideout C.A. (2004). Nutritional considerations for vegetarian athletes. Nutrition, 20, 696-703.
  • Tipton K.D. & Witard O.C. (2007). Protein requirements and recommendations for athletes: Relevance of ivory tower arguments for practical recommendations. Clin Sports Med., 26, 17-36.
  • Borrione P., Grasso L., Quaranta F., Parisi A. (2009). FIMS position statement 2009: vegetarian diet and athletes. International SportMed Journal, 10(1), 53-60.
  • The skeletal muscle anabolic response to plant-versus animal-based protein consumption.  Journal of Nutrition, (2015).  

 Carb Cycling Approach #2 for Weight Gain  ( 4 days High Carbs)

DAY 1DAY 2DAY 3DAY 4DAY 5DAY 6DAY 7
High carbMed carbHigh CarbHig carbMed carbHigh carbMed Carb​

NUTRITION PLAN 

Carb Cycling Diet

Carb Cycling For Weight Loss

Be aware that Low Carb Diet does NOT mean No Carbs. We all know fruits, vegetables, and whole grains are the healthiest foods we can consume, and they are primarily made of carbohydrates. So eliminate them completely from your diet is not a good strategy. 

Another misconception among people is that brown rice, brown pasta, and whole grain food won't let us gain weight. What we called whole food or unprocessed food, usually has a little more fiber than the processed version of it, so it digests slowly. What this means, is that you won’t get a high spike in insulin level (see Glycemic chart ) but still, you have to count your grams, otherwise, the excess will be digested and stored as Fat.​​​​​​

​​​​THE MATH OF WEIGHT LOSS

Putting it all together


EXAMPLE: 

40 year old woman. 5-5 high.  Medium athletic build. Weight 135 lb. Fat percentage 22%


Total Body Weight (Lean mass + fat +water) =135 lbs  
Body Fat %: 22 


How do I get my fat lbs? 
Total Body Weight lbs x Body Fat Percentage = Body Fat lbs

  • 135 x 22% = 29.7 lbs of Fat.


How do I get my lean body Mass?

Subtract your Fat pounds from your Total body Weight. 


Total Body Weight  - Body Fat pounds = Lean Body Mass

  • 135 - 29.7= 105 Pounds of LBM



MACRONUTRIENT GRAMS

   (Per lb of body weight)

PROTEIN: 1.5 gm of lean protein.
CARBS: 2 gm slow digestive carbs
               Post-workout; fast digestive carbs 0.7 gm
FAT: Healthy fats
*add 13 calories for each lb gain.


How much grams of Carbs daily?

  • High carb day: 150  0r more
  • Medium Carb day: 75-150 gms
  • Low Carb day: 50-75 gms

How much grams of Protein daily? 40-50 gms.

How much grams of Fat daily? 12-15 grms.


MORE ABOUT HORMONES


Most popular diets focus on the cutting of calories but they forget to mention hormones. With this Cycling Carb approach, you will be alternating days of catabolism and anabolism, which will help the body to lower the insulin level in the blood and will improve your tissues' sensitivity to insulin.

 ​If you work out and eat accordingly to this program, you will stimulate your production of anabolic hormones while promoting a proper metabolic state. ​​​​​​​​


Below, there are 3 different examples of how to approach a Carb Cycling diet. If you have never done this type of diet before, you should start practicing with the beginner approach (table 1) for a week or two, or for as long as you consider necessary till you master it. Just keep in mind that the more days of the week on low Carb days, the fastest weight loss results you will attain.​

​​​​​​​Cycling carbs for Weight Loss

The key to convincing the body to use fat is to deprive it of carbohydrates temporarily. In this manner, your body has to use more fat than usual to meet its energy needs.​ The following approach of dieting can easily be modified for muscular gain, fat loss, and also weight maintenance.

It is called the Cycling Diet because it cycles days, or weeks when you are ON and OFF the diet. These cycles vary according to your goal, gain or lose weight. 

For example, 1 week ON followed by 1 week OFF is used by those who are interested in increasing muscle strength and size. Others, who are interested mostly in fat loss use, for example, 2 days OFF and 5 days ON cycle. 

Carb Cycling Approach #1 for weight Maintanence (3 days Low Carbs)

DAY 1DAY 2DAY 3DAY 4DAY 5DAY 6DAY 7
High carbMed carbLow CarbLow carbHigh carbMed carbLow Carb​


I Hate All This Counting! Is there any other way?

Carb Cycling  Approach #3 for Fat Loss (4- 5 days Low Carbs)

DAY 1DAY 2DAY 3DAY 4DAY 5DAY 6DAY 7
High carbMed carbLow CarbLow carbMed carbLow carbLow Carb​


Meals with Carb content 

DAY 1DAY 2DAY 3DAY 4DAY 5DAY 6DAY 7
3- Meals2- Meals1- Meal1 meal3 Meals1- Meal1 Meal
High carbMed carbLow CarbLow carbHigh carbLow carbLow Carb​


Traditional caloric restriction diets suppress our anabolic hormones, and encourage the increasing rate of catabolism, according to Dr. Roman Malkov, author of the Carb Cycling Diet.   In his book, he explains, that when we get into a conventional caloric restriction diet or "catabolic" diet, we might lose some fat, but we are also losing vital proteins in our muscles and our skin.

​Weight training exercises combined with a Carbohydrate cycling diet might be the optimum way to deplete the muscles from stored energy so you can start using deposited fat as your energy source.

It's very important to understand that when we talk about "cycling carbs" we are generally talking about starchy carbs. ​It is also a mistake to suppress them completely.