Improve metabolism, fitness darling, scientific and effective, gain muscle and reduce fat.

1. What is the carbon cycle?

Combining high-carbon water diet day and low-carbon water diet day with exercise, the fat burning rate can be effectively improved by strictly controlling carbohydrate intake and cooperating with exercise.

Carbon cycle diet is divided into three parts:

1, high-carbon water days+strong exercise?

2. Moderate carbohydrate day+moderate exercise?

3. Low carbon water day+no exercise?

High-carbon water weight loss day is to improve metabolism, and low-carbon water day is to reduce fat. The combination of the two perfectly achieves the effect of reducing fat.

Second, the principle of carbon cycle:

First, high-carbon water consumes more carbohydrates every day, which raises blood sugar and stimulates insulin secretion. Insulin converts blood sugar into energy and stores excess glucose in muscles to provide energy for exercise training. Then, through a certain intensity of training and exercise, glycogen stored in muscles is consumed, which helps muscles to resume production and realize fat burning.

Secondly, low-carbon day can regulate leptin and auxin, promote fatty acid oxidation and avoid fat storage by reducing carbohydrate intake and accelerating muscle glycogen depletion.

Third, how to eat the carbon cycle

1, determine carbohydrate intake:

The daily intake of carbohydrates is about 2-3 times (g) per kilogram of body weight, and the total intake of carbohydrates per week can be distributed according to the ratio of 50%, 35% and 15%.

For example, if your weight is 100 kg, choose the lowest intake of carbohydrates, that is, 2g per kg of body weight, and you should consume 50x2= 100g every day, which is 100g*7=700g a week. Suppose your weekly plan is 2 days of high carbon day, 2 days of medium carbon day and 3 days of low carbon day, then the following is your height every day of the week.

① High carbon water day: 50%*700÷2= 175g.

② Medium carbon water day: 35% * 700 ÷ 2 =122.5g.

③ Low carbon water day: 15%*700÷3=35g.

2. Determine the intake of protein and fat:

① High carbon day: the ratio of carbohydrate, protein and fat is 6:3:2.

② Mid-carbon Day: The ratio of carbohydrate, protein and fat is 4:3:2.

③ Low-carbon Day: The ratio of carbohydrate, protein and fat is 2:4:4.

Fourth, food guide.

1 carbohydrate recommendation: under normal circumstances, carbohydrates such as white rice, brown rice and oats can be preferred for high-carbon days, and complex carbohydrates (whole wheat bread, purple potato, sweet potato, etc. ) You can choose a low-carbon day.

② protein recommendation: chicken, duck, goose, beef, mutton, fish, shrimp, crab, shellfish and eggs.

③ Fat recommendation: extra virgin olive oil, coconut oil, avocado and nuts.