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[6:50 PM, 3/2/2019] Szeyat: Learn everything you need to know before starting the Carb Cycling Diet plan including it's history, guidelines & components, & all the science behind it.
Carb cycling is a dietary tool that essentially uses a fasted and fed approach; however it is unique in that it focuses specifically on carbohydrate intake and not any other macronutrient.

It uses long periods of carbohydrate restriction coupled with short windows of carbohydrate referring (aka refeeds).

The theory behind this diet is similar to other diets that manipulate dietary carbohydrates in that they are attempting to leverage insulin signaling to maximize fat loss.

Carb cycling adopts a different approach from other diets like the ketogenic diet or other low carbohydrate diets by including periods of high carbohydrate intake.

Carb cycling is also referred to as the cyclic ketogenic diet as it uses periods of ketosis which are purported to have some health benefits.

History of Carb Cycling
From what we can gather carb cycling as it is currently thought of is believed to have been created and implemented by Franco Carlotto in the late 1980s or early 1990s. It was a riff off of both the high carbohydrate diet ideas that pervaded the bodybuilding scene and the low-carb diets that were beginning to gain popularity in some of the dieting circles.

It was the first attempt to blend several ideas into one diet that might take advantage of the benefits of different dietary approaches that were being implemented during the Golden Era of Bodybuilding. More recently, it has, for all intents and purposes, been repackaged into the modern day Carb Nite and Carb Backloading diets.

Grilled Chicken that is part of the Carb Cycling Diet Plan

General Overview of Components and Main Principles of Carb Cycling
Carb cycling (AKA the cyclic ketogenic diet) typically prescribes 5-6 days of very low carbohydrate intake, usually less than 50 grams per day. On the 6th or 7th day there is a carbohydrate refeed day where carbohydrate intake increases up to 450-600 grams of carbohydrates while keeping fat intake incredibly low.

The goal of the refeed is to refill muscle glycogen levels, “recover” some potential down regulation of hormones that are affected during dieting, and carbohydrate restriction (e.g. thyroid hormone), and to help with mental aspect of restricting food to a substantial degree.

These refeed periods are critical aspects of the diet and are what set it apart from both in practice and in theory from the ketogenic diet. They are designed to allow for periods of being well nourished from a carbohydrate perspective in order to allow for several days of high-intensity, high-volume training.

In practice, this makes a much better approach to cutting, or periods of fat loss, for individuals with high training volume.

Meal Timing/Frequency
As canonically thought of, carb cycling does not prescribe rigid timing or frequency of meals. Some variations of carb cycling, such as Carb Nite or Carb Backloading suggest defined windows of consuming your daily carbohydrates, specific…

[ 在開始Carb Cycling Diet計劃之前,了解您需要知道的一切,包括它的歷史,指南和組件,以及它背後的所有科學。





Carb Cycling的歷史
據我們所知,碳氫化合物循環目前被認為是由Franco Carlotto在20世紀80年代末或90年代初期創建和實施的。在一些節食圈中開始流行的低碳水化合物飲食理念和低碳水化合物飲食開始流行,這是一個很快的結果。

這是第一次嘗試將幾種想法融合到一種飲食中,這種飲食可能會利用健身黃金時代正在實施的不同飲食方法的益處。最近,它已經被重新包裝到現代的Carb Nite和Carb Backloading飲食中。

烤雞是Carb Cycling Diet Plan的一部分





正如經典的想法,碳水化合物循環並沒有規定嚴格的時間或進餐頻率。碳水化合物循環的一些變化,如Carb Nite或Carb Backloading建議定義消耗每日碳水化合物的窗口,特別是在晚上。



由於碳水化合物循環通常是“基於宏觀”的飲食,它通常分層在If It適合您的宏或靈活節食範例之上。因此,碳水化合物循環通常不限制食品質量,並且通常不規定“不吃”食物的清單。



意大利面作為Carb Cycling Diet Plan重新餵食的一部分