Low carb high carb diet: 7 Days Fat Loss and Muscle Mass Meal

Low carb high carb diet: 7 Days Fat Loss and Muscle Mass Meal - sharp muscle
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Updated: March 27, 2023

Low carb high carb diet is rapidly becoming a popular and more advanced nutrition strategy.

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It’s based on strategically manipulating your carb intake, maximizing the anabolic effect of carbs while removing them when you don’t need to lose excess belly fat.

There are no quick fixes or next-day miracles to lose fat and build quality muscle. However, you can implement dietary practices over time, which will guarantee real results. Yes, getting your best body requires hard work at the gym, but without a proper diet plan to fuel your gains, you end up dead in the water. Feeding your body properly is just a matter of repetition – learning and developing regimens that leave your body with no choice and respond with size, strength, and expansion.

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Adding new muscle to your frame is an admirable pursuit, but no matter how much weight you lift at the gym, you’ll never look perfect, ripped without clinging to your body’s fat stores. Many people mistakenly think that losing fat is just a matter of exercising more and eating less, but it’s really about striking a balance.

As the name suggests, cycling a “low-carb high-carb diet plan” involves eating more carbs on some days and fewer carbs on other days, and there are many opinions on its merits and methods.

The science behind low carb high carb diet

The proposed mechanism of a low carb high carb diet is to maximize the benefits of carbohydrates and teach your body to burn fat as fuel.

Low carb high carb dietetics is primarily based on the biological mechanisms behind the manipulation of carbs. And to understand the science behind this technique, it’s important to plan your physical activity and workouts around your carb intake cycle. It will help you to understand the activity and carb distribution of 7 days low-carb high-carb diet pattern.

High-carb days: High carb increases the glycogen stores in your muscles. Along with giving better performance during workouts or sports, it also protects your muscles from breaking. High carb ensures proper secretion of leptin and ghrelin hormones. These are hunger hormones. Ghrelin increases appetite. This signals to your brain and gives you hunger pangs, making you feel hungry. Whereas, leptin is an appetite suppressant. 1 2 3 4

Low-carb days: On a low carb day, your body turns to fat for energy purposes. Therefore, the body’s ability to burn fat and be resilient to metabolic activity is improved. Low-carb has been reported to improve insulin sensitivity in the body. 5

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Foods to eat on a low carb high carb diet

Lean Proteins

  • Chicken or turkey (white meat)
  • Tuna fish (canned, in water)
  • Lean beef
  • Egg whites
  • Non-fat cottage cheese
  • Fish (shark, salmon, flounder, etc.)
  • Shellfish

“Medium-Fat” Proteins

  • Chicken or turkey or dark meat
  • Whole eggs
  • Cottage cheese (2% or whole)
  • Steaks (moderate fat cuts, 20 to 25% fat)
  • Other meats (moderate fat, 20 to 25% fat)
  • Mozzarella cheese (non-fat or skim)

Nutrient-rich vegetables

  • Broccoli
  • Salad (lettuce, romaine, etc.); use non-fat dressing.
  • Cabbage
  • Green beans
  • Spinach
  • Zucchini
  • Squash
  • Red or green pepper
  • Asparagus
  • Carrots
  • Tomatoes
  • Cauliflower
  • Mushrooms
  • Artichoke hearts

Carbohydrates

  • Sweet potatoes or yams
  • Brown rice
  • Corn
  • Peas
  • Legumes (chickpeas, lima beans, lentils, dry beans)
  • High-fiber cereals (All Bran, Fiber One, Grape Nuts, Cracklin’ Oat Bran, Shredded Wheat)
  • Oats and oatmeal (not instant oatmeal)
  • Black beans
  • Wholegrain pasta (Eden, Hodgson Mill, Purity Foods)
  • Wholegrain bread

High-fiber fruits

  • Raspberries
  • Strawberries
  • Blackberries
  • Apple
  • Pear
  • Prunes
  • Orange

7 days low carb high carb diet plan schedule

There are many options for “low carb high carb diet”, ranging from daily changes to monthly refills or longer periods of high and low carb cycles. Experiment to find out what works best for you and your goals.

Here’s a 7 days fat loss and muscle mass sample where you control your carb intake on a daily basis:

Low and high carb diet schedule for fat loss

DaysCarbs Type
MondayLow carb
TuesdayLow carb
WednesdayHigh carb
ThursdayLow carb
FridayLow carb
SaturdayLow carb
SundayHigh carb

Low and high carb diet schedule for muscle mass

DaysCarbs Type
MondayHigh carb
TuesdayLow carb
WednesdayHigh carb
ThursdayLow carb
FridayHigh carb
SaturdayHigh carb
SundayLow carb

Upon wake-up

IngredientsQuantities
Detox juiceTwice a week

Low carb days’ meal plan

Breakfast
IngredientsQuantities
Whey protein1/2 scoop
Oats1/2 cup
Banana1/2
Chia seeds1 sp
Cinnamon2 g
Egg whites (boiled)4
Multivitamin1
Morning snack
IngredientsQuantities
Egg whites6
Orange or pear or apple1 whole
Lunch
IngredientsQuantities
Boiled Chicken or Grilled Chicken100g
Cucumber1 cup
Green Leaves/Lettuce/
Cabbage
1 cup
Carrot1 large
Tomato3sp
Whole Egg1
Walnut20g
Vinegar1sp
Avocadooptional
Non-Fat Ranchoptional
Broccolioptional
CLA Supplement1g
Evening snack
IngredientsQuantities
Whey protein1 scoop
Peanut Butter1sp
Peanut1sp
Banana1
Dinner
IngredientsQuantities
Boiled Chicken Breast80g
Chickpeas½
Green Capsicum½
Cauliflower½ cup
Onion3sp
Tomato3sp
Coconut Oil½ tbs
Ketchup1sp
Garlic Powder/Salt/
Pepper
Lemon½
Fish oil supplement1g
Brown rice½ cup
Before bed
IngredientsQuantities
Casein Protein2/3 scoop
Almond milk240 ml
Flaxseeds (ground)2sp
Cinnamon2 pinch
CLA Supplement1 g

High-carb days’ meal plan

Breakfast
IngredientsQuantities
Oats1 cup
Whey protein1 scoop
Banana1/2
Cinnamon2g
Multivitamin1
Morning snack
IngredientsQuantities
Whole wheat bread3 slice
Egg whites5
Lunch
IngredientsQuantities
Paneer80g
Roti2
Cucumber½
CLA Supplement1g
Evening snack
IngredientsQuantities
White Eggs3
Oats Cookies (Britania)4
Dry Roasted Chana1 cup
Dinner
IngredientsQuantities
Brown Rice1 cup
White Eggs5
Fish Oil Supplement1g
Before bed
IngredientsQuantities
Low-fat milk240ml
Whey protein2/3 scoop
Whole wheat bread1 slice
Peanut butter1sp
CLA Supplement1g
Pre-workout meal for fat loss and muscle mass
IngredientsQuantities
SUPPLEMENT:
Water (normal)200 ml
Amino Energy1 scoop
WITHOUT SUPPLEMENT:
Coffee½ tbs
Water (hot)240 ml
Milk1sp
Post-workout meal for fat loss and muscle mass
IngredientsQuantities
SUPPLEMENT:
Whey Protein1-2 scoop
Water (normal)240 ml
WITHOUT SUPPLEMENT:
White Eggs6
Non-fat milk240ml

Sources

  1. Ivy JL. Glycogen resynthesis after exercise: effect of carbohydrate intake. Int J Sports Med. 1998 Jun;19 Suppl 2:S142-5. doi: 10.1055/s-2007-971981. PMID: 9694422.[]
  2. Børsheim E, Cree MG, Tipton KD, Elliott TA, Aarsland A, Wolfe RR. Effect of carbohydrate intake on net muscle protein synthesis during recovery from resistance exercise. J Appl Physiol (1985). 2004 Feb;96(2):674-8. doi: 10.1152/japplphysiol.00333.2003. Epub 2003 Oct 31. PMID: 14594866.[]
  3. Dirlewanger M, di Vetta V, Guenat E, Battilana P, Seematter G, Schneiter P, Jéquier E, Tappy L. Effects of short-term carbohydrate or fat overfeeding on energy expenditure and plasma leptin concentrations in healthy female subjects. Int J Obes Relat Metab Disord. 2000 Nov;24(11):1413-8. doi: 10.1038/sj.ijo.0801395. PMID: 11126336.[]
  4. Poehlman ET, Tremblay A, Fontaine E, Després JP, Nadeau A, Dussault J, Bouchard C. Genotype dependency of the thermic effect of a meal and associated hormonal changes following short-term overfeeding. Metabolism. 1986 Jan;35(1):30-6. doi: 10.1016/0026-0495(86)90092-2. PMID: 3510362.[]
  5. Volek JS, Noakes T, Phinney SD. Rethinking fat as a fuel for endurance exercise. Eur J Sport Sci. 2015;15(1):13-20. doi: 10.1080/17461391.2014.959564. Epub 2014 Oct 2. PMID: 25275931.[]

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