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This article contains scientific references. Numbers in parentheses (1, 2, 3,…10) are clickable links to peer-reviewed scientific papers.
Low carb high carb diet: 7 Days Fat Loss and Muscle Mass Meal
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.
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. 1234
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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
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:
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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.✓
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.✓
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.✓
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.✓
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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