The majority of people looking to lose weight tend to get caught up on a few pieces of the puzzle while never seeing the big picture in its entirety.
I am in a unique position where I get the opportunity to work with women of all shapes, sizes, hormone profiles, diet history and more…
While there are many differences between the two sectors, one of the biggest similarities is that most people are more than willing to work hard to get the results they want, but they don’t know where to start when it comes to improving their body composition and achieving fat loss.
The biggest misconception about a body transformation is that exercise is more important than nutrition.
Many people make the mistake of thinking exercise will make up for their poor eating. Let me be clear:
Exercise is absolutely important and essential, but you cannot out-train a bad diet. Nutrition is the “X factor.”
What I want to do is share a simple method that is easy to adhere to, making a body transformation not only achievable, but also a change maintainable for years to come.
This method has produced phenomenal results for the individuals I’ve worked with, but as with all lifestyle changes, if you have any questions, it is always great to start your journey with a visit to your general healthcare practitioner to make sure you’re following a safe and effective plan.
Learn How to Lose 9-22 Pounds in Just 21-Days with The Only Carb Cycling Diet That Flips ON Your Fat-Burning Metabolism
In fact, I would highly encourage you to present this article to your physician to walk through any questions you might have and to clear up all confusion before you start.
When putting together a meal plan, the two most important things to keep in mind are adherence and sustainability. When it comes to getting results, consistency is key, and you must stay committed to the process. For this reason, I am a huge advocate of carb cycling.
Carb cycling is a method of manipulating caloric intake by restricting carbohydrates on some days and reintroducing them on others. One of the biggest issues with other forms of intensive dieting is that the majority of people are unable to sustain their plans long-term.
With carb cycling, you will always have a light at the end of the tunnel because you know your next “carb reload” is right around the corner.
By cycling your carbohydrates, your body can achieve a caloric deficit, which leads to body fat loss.
Unlike with other forms of intensive dieting, in which weight drops and then immediately yo-yos back up once the diet is over, this method accounts for the hormonal stress that comes with caloric restriction by allowing for a steadier and more consistent weight loss that doesn’t wreak havoc on your endocrine system and won’t create a yo-yo effect with your body weight.
When it comes to carb cycling, I am a huge advocate of a “two on, one off” method.
In this method of carb cycling, you spend the first two days drawing your only carbohydrate sources from raw vegetables (“on” a caloric restriction), and on the third day, you carb reload (“off” caloric restriction) with low-glycemic-index carbohydrate sources such as organic steel-cut oats; brown and wild rice; yams and sweet potatoes; quinoa; etc. On days four and five, you’re back to raw vegetables only, and on the sixth day, you reload on carbs. You continue this plan for a full 21 days, then mx it up.
In order for this plan to be effective, there are five rules you must follow:
1.Eat five to seven times a day.
While this may seem counterintuitive to weight loss, your body will actually have a better hormonal response to caloric restriction when you space out your meals into smaller serving sizes throughout the day. When you get hungry, your body’s response is a stress hormone called cortisol, which triggers sweets cravings. Additionally, chronically elevated cortisol leads to body fat storage. By spacing out your meals, you eliminate cravings and minimize stress hormone levels.
2.Eat 20 to 40 grams of protein at every feeding.
Protein promotes weight loss by stabilizing blood sugar and maintaining muscle mass, which prevents the body from entering a catabolic state that produces a “rebound” effect once more calories are reintroduced. Additionally, higher-protein diets protect from the loss of muscle mass during caloric restriction, making your protein intake critical during a diet.
Visibly see your stomach get flatter and flatter EVERYDAY just by following the simple 21-Day Carb Cycling Fat Loss Blueprint below..and the best part is…you don’t have to give up your favorite carbs!
3.At every feeding, eat fiber in the form of vegetables.
Even on your carb reload days, you need to have vegetables at every meal. Fiber helps regulate blood sugar, which helps regulate body weight. Studies have shown that those who consume high levels of fiber maintain better body weights than those who don’t.
4.Eat whole foods first.
Supplemental protein in the form of whey powder is great immediately post training, but it is much less ideal to consume throughout the day. In fact, an acute response to ingesting whey protein is increased insulin levels, which is ideal for bringing down cortisol levels post-exercise but is less than ideal the rest of the day. Your focus for your meals should be unprocessed whole food sources. If you can’t grow it or hunt it, you should probably avoid it.
5.Consume a daily minimum of 3 to 6 grams of omega 3 fatty acids.
Omega 3 fatty acid intake has been directly linked to improvements in body composition. Additionally, healthy fats are critical for maintaining an optimal hormonal profile, especially during times of caloric restriction.
Avoiding Common Pitfalls
As with all things in life, don’t let what you don’t know be the determining factor in your success. To have a successful body transformation, avoid these four common pitfalls:
1.Don’t drink your calories.
Flavored beverages are a leading contributor to derailed progress. For your plan, stick to water and unsweetened teas or black coffee.
2.Know where your next meal is coming from.
Failing to plan is planning to fail. Life gets in the way, and when it does, it pays to have prepped your food. Don’t let an unusually busy day force you to hit the drive-thru.
3.Season with spices, NOT sauces.
Many sauces, such as ketchup, barbecue sauce, and salad dressings, are hidden high-carb sources. Stick to herbs and spices!
4.Hire an expert.
When it comes to a training plan, don’t be afraid to invest in yourself. Hire an expert to get you started and provide guidance on your journey. Remember, this expert works for you. If he can’t provide success stories and before and after photos or if he spends the whole session texting, he isn’t for you.
Typical day with a carb restriction:
Typical day with a carb reload:
Sample Carb Cycling Week
- Day One: Low-Carb Day
- Day Two: High-Carb Day
- Day Three: Low-Carb Day
- Day Four: Moderate-Carb Day
- Day Five: High-Carb Day
- Day Six: Moderate-Carb Day
- Day Seven: No-Carb Day (Rest Day)
As you can see, cycling your carbs is relatively simple once you know exactly what to eat on rest and workout days. Now there’s only one thing left to do: get to browsing our recipe pages for meal ideas!
DAY 1 (LOW-CARB)
DAY 2 (LOW-CARB)
DAY 3 (HIGH-CARB)
Breakfast: 3 Fried Eggs, 1 Slice bacon, and 1 piece of gluten-free toast with butter
Lunch: Avocado Chicken Salad with 2 servings of fruit
Snack: 2 oz. cheddar cheese and 1 cup blueberries
Dinner: Grilled steak with roasted rosemary potatoes
DAY 4 (MEDIUM-CARB)
Breakfast: 2 Fried Eggs, 2 slices bacon, and 1 cup blueberries
Lunch: Grilled Chicken, brown rice, and sauteed spinach
Snack: 2 oz. cheddar cheese and 1 apple
Dinner: Sheet Pan Haddock With Roasted Veggies
DAY 5 (LOW-CARB)
Breakfast: Low-Carb No Egg Breakfast Bake With Sausage, Peppers, and Mushrooms
Lunch: Keto Ground Beef Taco Salad
Snack: hard-boiled egg
Dinner: Keto Mini Zucchini Avocado Burgers
DAY 6 (HIGH-CARB)
Lunch: Keto Easy Shrimp and Asparagus Bake
Snack: jerky with 1 serving fruit
Dinner: Buttered Rosemary Chicken Drumsticks and Baked Sweet Potatoes
DAY 7 (MEDIUM-CARB)
What Do People Who’ve Lost 50 Pounds Or More Know That You Don’t?
Does it feel like no matter what you do, weight loss is ALWAYS a struggle? Yet for others it comes easy. What do THEY know that you don’t?
What are THEY doing that you aren’t?
I’m sorry to say, it’s not the latest exercise craze, dietary supplements, magic pill, or extract that’s helping others lose weight.
It’s a sustainable program that is focused on your unique metabolism, hormones, and lifestyle. A program with YOU in mind.
When I launched The 3-Week Carb Cycling Diet , I never thought over 3,000 people would have downloaded and used this plan. Much less have over 100 people lose over 20 pounds in 21 days.
The results keep coming in and I’m STILL shocked to see some of the transformations, but the messages NEVER get old.
If you’d like to become the next success story, then watch the free presentation and read the success stories, then share yours in 3ish weeks inside our private support group on Facebook, here’s some of the messages:
According to Stanford Medical, It’s really the ONLY reason this country’s woman live 10 years longer and weigh on average 42 pounds lighter than us.