Weight Loss with Carbohydrate Rotation

Strategy to Lose Weight

Selecting the type of carbohydrate rotation for weight loss, bad food and general tips

If you have been trying to lose weight for too long, but still unable to control your appetite for sweet, maybe you should try carbohydrate rotation. With this diet, if you give your best at training and comply with your diet, it is not a problem to include chocolate every few days.

Bonuses of the Weight Loss with Carbohydrate Rotation over other diets

Compared to the Low Carbohydrate Diet (LCD) rotating feeding saves you the unpleasant period of entering the full ketosis while maintaining the insulin in your blood at a low level during most part of the training week. In the little time remaining, you do not have to watch with bitterness any donut, because if you rotate the carbohydrates carefully you will know that the day after tomorrow you will be able to eat it with a cup of warm milk for breakfast. It is enough to be absolutely strict in low carb days so you can relax in the high carbohydrate days.

Compared with Evenly Balanced Diet (EBD), rotating meal gives better results in the control of insulin, which mitigates the need for heavy cardio workouts. This can be expressed as one less workout a week or by subtracting 12 minutes of every cardio workout from the five recommended for those who are ambitious in losing weight by the balanced diet.

Disadvantages of Carbohydrate Rotation when Losing Weight

Unlike the Low Carbohydrate Diet (LCD) and Evenly Balanced Diet (EBD), workouts are pre-drawn for specific days in a week. If in traditional diets we can always change our training day without consequences, in the carbohydrate rotation diet for weight loss that is impossible.

Finding the right food in the required quantities is a challenge. In the rotation diet there are three quite different in their nature days – low carbohydrate, high carbohydrate and balanced. It’s like to observe three diets exchanged in every 24 hours.

Selecting the type of carbohydrates rotation

1-2-2-3-1-2-2-3 rotation

(1 lower, 2-medium, 3-high carbohydrate day)

This is a smooth scheme for people with moderate sensitivity to insulin. These are endo-ectomorphs and moderate endomorphs (centred, meso-endomorph, ecto-endomorph) and all mesomorphs.

Distribution of training by day:

Days Type 1: short combined and dense training type: fitness + cardio (45 minutes)

Days Type 2: pure cardio workouts with moderate duration (45 minutes)

Days Type 3: volume combined exercise (90 minutes)

Minimum need of training 180 minutes per week:

Suitable schemes:

2 x 45 min. At low carb days + 1 x 90 min.

3 x 45 min. +1 X 90 min. Free distribution

5 x 45 min. 2 at low carbohydrate and 3 at moderate carbohydrate days

rotation 1-2-3-1-2-2-1

Scheme for the reduction of weight. It is suitable for people sensitive to insulin. Endomorphs, endo-ectomorphs, endo-mesomorphic, meso-endomorph and ecto-endomorph.

Distribution of training by day:

Days Type 1: short combined and dense training type: fitness + cardio (45 minutes)

Days Type 2: combined and dense training type: fitness + cardio (60 minutes)

Days Type 3: pure cardio workouts with moderate duration (45 minutes)

Minimum need of training 180 minutes per week:

Suitable schemes:

2 x 60 min. At moderate carbohydrate days +2 x 45 min. At low carb days

2 x 60 min. At moderate carbohydrate days +1 x 45 min. At low carb days + 1 x 45 days in a high carbohydrate days

1 x 60 min. At moderate carbohydrate days + 3 x 45 min. In 2 days low carb

“Bad foods” in the Weight Loss with Carbohydrate Rotation

Above all, the bad foods are all foods whose constitution you do not know, do not know their calorific value, and especially the amount of carbohydrates in them.

Look at the list of 10 foods, which you do not need, to find out what are the alternatives to the most appetising foods that are threatening your diet. For the chocolate lovers – you can use black and / or diabetic one!

Simple sugars

Glucose and sugar (sucrose) are dangerous to your diet. You should watch their content in the manufactured foods you buy. Fructose is not included, but lactose (contained in the milk, is half glucose and 1/2 galactose ). In order to reduce the glycemic index and increase the load index of the milk protein, add a portion of an isolate.

Аlcohol

In the presence of alcohol, the pancreas secretes a large amount of insulin to respond to glucose in the digestive tract. This can lead to a sharp decrease in blood sugar after the glucose transport. The effect is the separation of glucagon, the release of glucose from liver glycogen and gradually accelerating the synthesis of fat. In other words – do not drink!

Some tips for all who wish to use the Weight Loss with Carbohydrate Rotation Diet

The combination rapid + slow carbohydrates (chocolate + barley flakes, potatoes + whole grain pasta) and only moderate + slow carbohydrates are best for the purpose of losing weight. The first combination is for high carb days. The second is suitable for all the days in which is allowed the consumption of carbohydrates.

In low carb days (carbohydrates close to 0%), avoid consumption of any source containing sugar. Replace them with diabetic alternatives with limited carbohydrates. Selection and composition of the food are just like a low carb diet for weight loss.

On days with moderate carbohydrate content (100%), compose the menu as if it is a day when you eat by the Evenly Balanced Diet for weight loss.  If in these days you crave for sweet and it threatens to go from moderately to high carbohydrate day, refer to a large amount of salads with plenty of protein foods and “material” for chewing. After 30 minutes the hunger for sweets will melt. In a pinch eat sugarless gum after portion.

On days with high carbohydrate content (150%), remember that these are not days to overeat, but days when you have the opportunity to eat a certain amount of carbohydrates, part of which (30% of all for the day, ie 50 % of the carbohydrates in moderate carbohydrate day, sequent also as a rate) may be sugars affecting the insulin (sucrose, glucose). Compose your high carbohydrate day as a day of moderate-carb, but instead, you can replace two or three of your five meals of slow and moderate carbohydrates with a combination of fast and slow carbohydrates with a slightly larger amount of carbs. Preferably, the increased carbohydrate intake is in the first half of the day.

An important moment in the dynamic life is to ensure the catabolic prevail in hormonal balance. It’s easy, hour and a half to two hours after each meal, do 10-15 squats for 20-30 seconds. This simple and brief physical activity, done in an unexpected for your metabolism moment, will cause the release of adrenaline and glucagon.

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