1. What is the carbon cycle?

○ Carbon cycle —— Literally refers to the diet law with low-carbon day and high-carbon day as the cycle. Low-medium-medium-high carbon days have a four-day cycle.

Low-carbon denier We need to make the body enter the stage of micro-ketosis through low carbon, but do not consume muscle energy, so that the body can consume its own fat to provide energy. * Help reduce fat.

High carbon intake and high proportion of carbohydrates can replenish glycogen in the body, repair and restore muscles, and high and low carbon cycle intake can mobilize the enthusiasm of insulin. * Help build muscle.

2. Basic formula of carbon cycle

○ In order not to make the low-carbon daily calorie gap too large, it is necessary to increase fat intake. It is suggested that the daily protein should be 1.5- 1.8g per kg of body weight.

Example: The male weighs 75kg.

Low-carbon daily carbon 75g fat 50-75g?

Medium carbon day x2 carbon 150g fat 25g

High carbon daily carbon 300g fat 0- 10g

Example: The weight of female is 50kg (low carbohydrate demand of female).

Low-carbon daily carbon 25g fat 50g?

Is the fat 75g in carbon days x2 25g?

High carbon daily carbon 150-200g fat 0- 10g

This is only an initial value, and it needs to be adjusted according to its late effect on high carbon day! * If you gain weight, you will lose some carbohydrates. Losing weight too fast will supplement carbohydrates, and a slight decline will be maintained.

3. Carbon cycle training

In the low-carbon and medium-carbon stage, there should be days of high oxygen and high carbon, and only do large-capacity strength training.

For example: 50 kg for women (replacing the value for men)

On the first day, 25g of carbohydrate and 50g of fat.

Small muscle strength training (shoulder)+aerobic for 45-60 minutes.

In the second and third days, the carbohydrate was raised to 75g, and the fat was 25g?

Great muscle strength training (back, chest), aerobic for 30 minutes.

The fourth day, high carbon day, 150-200g, 0 fat.

High-capacity strength training (hip and leg), 0 aerobic.

4. Precautions for carbon cycle diet

1. Eat most of the fat on a low-carbon day. In order to make up for the calorie gap of low-carbon day and preserve muscles to the maximum extent, the body will consume fat instead of muscles in a short time after the carbon source is exhausted, so don't eat too much carbohydrates.

2. Try to avoid fat in high-carbon days, which will slow down the absorption rate of carbon consumption. High carbon day is not a pure "carbon filling day", so we should avoid such high-fat staple foods: pizza, cakes, doughnuts and other oil and sugar mixtures.

In the process of carbon cycle, if you don't do these two things well, even if you can't reduce them, it may make you fatter!

5. The key to the success of carbon cycle

Carbon cycle diet requires strict control of dietary intake and must be self-disciplined!

● Try a carbon cycle diet for more than half a month before. To tell the truth, the effect can really come down in half a month, with body fat visible to the naked eye and abdominal muscle lines more obvious, but I am not the kind of person who is extremely self-disciplined, so I only lasted for more than half a month.

Carbon cycle diet can be tried by both people, who are extremely self-disciplined or who want to lose weight in a short time. It can bring you good results.