Carbohydrates or in short form carbs are believed to be the reincarnation of the devil as food. There are two types of carbs, simple and complex. Those pesky simple carbs are so delicious, we crave more and more. Bread, pasta, baked goods, or white rice are example of simple carbs, and those are the carbs that cause a spike in our blood sugar. They usually contain a minion called sugar and offer limited to no nutritional value. They taste good, but afterwards you feel like crap.
You feel lethargic and I know I get mental fogginess. We are taught to avoid carbs at any means necessary. Low-carb, no-carb, don’t even say the word carb. However, complex carbs like sweet potatoes, quinoa, oatmeal, and beans are complex carbs that are slow to digest and provide more nutritional value. You need carbs to for energy. Carbs are found in fruit and vegetables , it gets a bad rap. My favorite protein powder UMP by Beverly International puts out a quarterly publication called No Nonsense. An article on carb loading caught my eye, I know about eating lower carbs but, didn’t really understand what carb loading was all about.
Carb loading is a fat loss accelerating nutritional plan. You will twice a week eat a final meal before retiring with combination of carbs. According to BI this is supposed to refuel glycogen stores, prevent decline in metabolism, provides mental ease, facilitates muscular growth. The plan has you eating 6 low carb meals 5 times a week. On your carb loading days you will eat like the example below. This seems like a good plan to accelerate fat loss.
On Sunday and Wednesday evening your last meal will contain carbs. You might eat one cup of oatmeal or cooked brown rice. Also, you will consume about 5 ounces of sweet potato, a small banana, and one-half cup of low carb veggies. In addition, you will add one teaspoon of olive oil, almond butter or regular butter.
Sample Menu from Magazine: (This person does 3 days in a row of carb cycling.)
Low-carb days: (1st 4 days, 6 meals)
- 5 egg whites, 1/2 cup spinach
- 4oz chicken 1/2 cup veggies
- 40z cod, salad with 1/2 avocado
- pre-workout 40z chicken, 1/2 cup veggies
- post-workout 1 scoop of UMP and an apple
- 4oz tilapia, 1/2 cup of Asparagus
Carb-loading days: (3 days in a row)
- 5 egg whites, 1/2 cup oatmeal
- 40z chicken, 1/2 cup brown rice, 1/2 cup Asparagus
- 4oz cod, 1 cup brown rice
- pre-workout4oz chicken, 1/2 brown rice
- post-workout, 1 scoop of UMP protein shake and 3 plain rice cakes
- 4oz of tilapia, 1/2 cup of Asparagus