How to Eat Carbs
…AND STILL LOSE WEIGHT
This week, I was chatting with a friend whose daughter is getting married, and she has her heart set on dropping a few pounds before the big day. But, there’s a snag….She’s in a season where she’s loving her bread and pasta.
Here’s what I told her: keep the carbs (maybe not all of them). Yes, you can lose weight and still eat carbs!
Once you see how your body handles carbs, the rest gets a whole lot easier…
When you munch on a muffin, here’s what happens to the carbs that you just put in your mouth: they’re converted into glucose, which is essentially the body’s energy. The problem is that there’s only so much glucose that you actually need. The rest is converted into glycogen and stored in the liver and in your muscles. When glycogen storage reaches full capacity, all the extra carbs are converted into fat.
How Much is Too Much?
Carb cycling is a game-changer when it comes to shedding unwanted pounds. By alternating between high and low carb days, you provide your body with the fuel it needs while keeping your metabolism active.
Unlike constant carb restriction, carb cycling allows for greater dietary flexibility, making it easier to stick to your weight loss journey in the long run.
Here’s a ballpark range of what’s appropriate, safe and effective, depending on your level of activity… read more!
When you munch on a muffin, here’s what happens to the carbs that you just put in your mouth: they’re converted into glucose, which is essentially the body’s energy. The problem is that there’s only so much glucose that you actually need. The rest is converted into glycogen and stored in the liver and in your muscles. When glycogen storage reaches full capacity, all the extra carbs are converted into fat.
Here’s a ballpark range of what’s appropriate, safe and effective, depending on your level of activity:
SUPER LOW CARB – 0-50g Carbs Per Day: Accelerated Fat Burning Zone
If you’re trying to lose a lot of water weight in a couple days, cut your carbs below 50/day. This isn’t easy to do, and very restrictive, but any professional model or bodybuilder knows it’s the fastest way to lean out in a short amount of time.
This is when your body goes into ketosis, a metabolic state where you’re burning your own fat as a main source of energy. But ketosis doesn’t come without its risks – so talk to your doctor before making any major changes in your diet.
LOW CARB – 50-100g Carbs Per Day: Weight Loss Zone
If you’re staying in this range, chances are good that you’ll achieve healthy weight loss.
I like the way my friend Mark Sisson (creator of the popular blog Mark’s Daily Apple) describes this range: “The sweet spot for effortless weight loss.”
MODERATE CARB – 100-150g Carbs Per Day: Weight Maintenance Zone
This supports healthy weight maintenance, because it allows optimal fat-burning and muscle development based on body weight and activity. Here, you get to enjoy ample amounts of vegetables and fruits while avoiding grains and sugars.
HIGH CARB – 150-300g Carbs Per Day: Weight Gain Zone
Even though this is represents the low end of a typical American’s daily carb intake, the truth is that this number can lead to gradual weight gain (depending on the types of carbs you’re eating, and your activity level).
A Carb Cutter’s Cheat Sheet
Here are a few carb-count examples of some typical foods:
1 slice whole wheat bread: 12–18 g
1 can (12 oz.) regular soda: 39 g
1 cup cooked pasta: About 43 g
1 cup cooked white rice: About 45 g
1 medium baked potato: About 37 g
1 plain bagel: About 50 g
1 cup macaroni and cheese: About 45–50 g
1 cup mashed potatoes: About 35 g
1 large flour tortilla: About 35–40 g
1 cup orange juice: About 26 g
1 cup sweetened breakfast cereal with milk: About 35–45 g
For comparison, these carbohydrate-containing foods also provide fiber, which slows digestion and can help create a more gradual rise in blood sugar:
1/2 cup cooked oatmeal: About 14 g carbs (2 g fiber)
1 small banana: About 23 g carbs (2.6 g fiber)
1 medium apple with skin: About 25 g carbs (4.4 g fiber)
8 asparagus spears: About 4 g carbs (2 g fiber)
1/2 cup cooked kale: About 4 g carbs (1–2 g fiber)
1/2 cup cooked broccoli: About 6 g carbs (2–3 g fiber)
1/2 cup Brussels sprouts: About 7 g carbs (3 g fiber)
1 medium bell pepper: About 7 g carbs (2–3 g fiber)
1/2 cup cooked carrots: About 6 g carbs (2 g fiber)
Carb Cycling Made Easy
People who have used this method have cycled their way to soaring energy, dramatically better health and a youthful glow…all while dropping pounds.
It’s so simple.
This plan helps you build your plate around protein, fiber-rich carbs, and healthy fats, which keeps blood sugars steady. Plus, it helps create gentle gaps between meals to train your body to burn fat for fuel.
What’s Inside
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Smart Carb Cycling Strategy
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