When carbohydrates are digested by human body through diet, they are mainly absorbed and utilized in the form of glucose, and then stored in liver and muscle in the form of glycogen. When the diet consumes too much carbohydrate, the excess and inedible carbohydrate will be converted into fat and stored in the body.

When we reduce the intake of carbohydrates, the body begins to consume the storage of muscle glycogen (the main source of body energy).

After high-intensity exercise, it will accelerate the consumption of muscle glycogen. After consuming muscle glycogen, the body will consume fat as an alternative energy source.

Therefore, the carbon cycle diet must be combined with exercise to achieve the best results.

★★★★ What is a carbon cycle diet?

Simply put, it is a dietary method that determines whether to consume low-carbon water or high-carbon water according to the intensity of daily exercise or training.

According to the intensity of daily exercise, it can be divided into high-carbon day and low-carbon day.

For example, today, when you need to do high-intensity exercise or weight-bearing training for large muscle groups (chest, back and legs), you need to consume enough carbohydrates to provide you with energy to ensure your training intensity. This is high carbon day.

Eat a small amount of carbohydrates in training small muscle groups (shoulders, biceps, triceps, forearms, calves and abdominal muscles) or cardio-pulmonary aerobic exercise every other day, and usually less than 10% of the calories come from carbohydrates, which is called low-carbon day.

★ Increasing carbohydrate intake in high-carbon days can help our body to restore liver sugar level, stimulate insulin secretion, increase muscle and inhibit muscle decomposition, and prevent basal metabolism from decreasing.

★ In low-carbon days, reducing carbohydrate intake and focusing on small muscle group training or aerobic exercise can help us burn fat and avoid fat accumulation.

★★★★ How to have a carbon cycle diet?

First, calculate your BMR (basal metabolic rate) and TDEE (total daily energy consumption)

Calculation formula of basal metabolic rate BMR:

Female: 655+(9.6 times weight) +( 1.7 times height) -(4.7 times age)

Male: 66+( 13.7 x weight) +(5.0 x height) -(6.8x age).

Calculation formula of TDEE

If you want to gain muscle, you can increase TDEE by 5%.

Reducing fat can reduce TDEE value 10~20%.

Here's an example: a week's carbon cycle diet with fat reduction as an example. People who want to gain muscle can increase the number of high-carbon days to 3 days. )

Fat-reducing carbon cycle method (for reference only, adjusted according to everyone's situation)

★★★★★ How to distribute the three nutrients in the carbon cycle diet?

High carbon day: 60% carbohydrate, 30% protein, 10% fat.

Low carbon day: 5% carbohydrate, 35% protein, 60% fat.

Source of nutrition:

Carbohydrates: brown rice, quinoa, oatmeal, corn, pumpkin, potato, sweet potato, green leafy vegetables and fruits.

Protein: Vegetable protein, milk, boiled eggs, meat, deep-sea fish, whey protein.

Unsaturated fatty acids: olive oil, avocado, deep-sea fish oil, nuts, etc.

(Even on high-carbon days, avoid refined carbohydrates. You can gobble up carbohydrates on a high-carbon day, but that doesn't mean you can eat any carbohydrates! Such as bread, white rice, steamed bread noodles and so on. )

★★★★★ The carbon cycle diet is not suitable for everyone ★★

Carbon cycle diet is not suitable for people with diabetes, hyperglycemia and poor blood sugar control. Ask the doctor before the execution.