1. Thermal limit is not recommended. The first priority of the body is to survive, and the body will adapt to reduce consumption by controlling calories. However, the carbon cycle is not. Through low carbon, the body enters the micro-ketone stage without losing muscle energy supply. Aerobic causes a calorie gap, and the body is always in a state of high metabolism through the carbon cycle.
2. Low-carbon days, increase the intensity of aerobic exercise and consume glycogen. The body can only supply energy through fat, and at the same time increase the proportion of fat intake to help the body adapt to this model.
3. Try to be zero fat on high-carbon days. Fat intake will prevent the body from absorbing carbohydrate, while low carbon will improve insulin sensitivity and make better use of carbohydrate.
The metabolic rate of the body can be trained, but it is not static. It is very important to lose fat, test diet control, train to gain muscle, and do intensive training.
If you accidentally eat too much in the carbon cycle one day, don't care, don't make up for it, and continue to do what you should do.
6. The carbon cycle is universal.
4-day cycle, low, medium and high.
Woman:
The first day (low-carbon day): carbohydrate 25g, fat 50g? Aerobic exercise is greater than1h.
The second and third day (carbon day): 75g carbohydrate, 25g fat? Aerobic exercise for more than 0.5h
The fourth day (high carbon day): carbohydrate 150-200g, 0 fat, stop aerobic exercise, and let the body have a full rest and absorb.
Protein's supplement has not changed: about 85g a day.
The carbon cycle is constantly developing. If you lose weight after high carbon, it is an opportunity to increase the daily carbon intake of high carbon.
(1) vegetables
Excluding carbohydrate intake: broccoli, green beans, cauliflower, zucchini and cucumber.
Foods that are not allowed to appear: corn, peas, tomatoes (in large quantities) and carrots (in large quantities)
(2) The selected protein
Chicken breast, egg white, lean beef, all white and red meat, shrimp.
Avoid eating: whole eggs
(3) High quality fat
Almond avocado
0.6 g fat/almond
(4) Carbohydrate
Rice, potatoes
Because I have started the carbon cycle for a period of time in 2020, the recipes here are all based on my experience.
(1) Low Carbon Day?
Breakfast: Tremella for one night (about 300g), some beef sauce (about 80g), one whole egg (about 70g), some vegetarian dishes and almonds 10.
Lunch: Roasted chicken legs with quinoa five-grain salad (about 450g, chicken legs 100g, quinoa 25g, nuts 15g), take-away.
Dinner: boiled vegetables (about 500g), 15 almonds.
Extra meal: top-grade chicken breast (about 100g), no fruit quota, tea and black coffee all day, auxiliary eye worms and double protein.
Summary of nutrient intake:
Carbohydrate? About 35g, strictly up to standard, you can consider not eating quinoa at noon.
Fat? About 60g, nuts and other non-high-quality fats are currently from a single source, and avocados will be purchased in the next cycle.
Protein: 83.5g, the intake of protein is basically up to standard.
(2) Carbon Day
Breakfast: steamed pumpkin (about 400g), fried steak (about 80g), whole egg (about 70g), protein powder 1 spoon (10g) and some vegetarian dishes.
Lunch: Auricularia auricula soup (300g), fine chicken breast (about 100g).
Dinner: pitaya (about 300g) and 10 almonds.
Meal: first-class chicken breast (about 100g), no other fruits, drink scented tea.
Summary of nutrient intake:
Carbon? Water: about 80g.
Fat? Fat: about 27g.
Protein: About 63g.
(3) High Carbon Day
Breakfast: black rice porridge (480g), egg white (about 30g), vegetables and tofu (about 100g).
Lunch: steamed bread, fine chicken breast (about 100g), pickled mustard tuber.
Dinner: Xi rice noodles (self-cooked to remove oil) and vegetables.
Summary of nutrient intake:
Carbon? Water: about 180g.
Fat? Fat: about 0g.
Protein: About 57g.