What is a high carb diet? This is a diet in which our body gets the energy it needs mainly from the carbohydrates it consumes. The intake of fats and proteins is greatly reduced. That's why the diet is often called High Carb Low Fat (HCLF). The concept is based on a simple principle: the energy from carbohydrates is used up through exercise and converted into muscle mass. You lose body fat. However, the diet only makes sense in conjunction with exercise. Without enough exercise, the energy you consume is stored as fat and you gain weight. You can find out exactly how the high carb diet works in this article.
Nutrient distribution in the high carb diet
The HCLF diet has several variations. In the past, the percentage nutrient distribution was given as follows: 80% carbohydrates, 10% fat and 10% protein. However, this macro distribution is considered unhealthy by many because the lack of essential fatty acids can lead to problems with hormonal balance and metabolism. For this reason, experts now recommend a balanced distribution of nutrients: 60% carbohydrates, 20% fat and 20% protein. The secret behind every diet, however, is called a calorie deficit.Anyone reduce body fatIf you want to eat, you have to burn more calories than you consume from food every day. Women should eat 1,200 to 1,400 calories a day and men should eat 1,400 to 1,600 calories a day.
meaning ofglycemicIndex
Complex carbohydrates are good for building muscle, but can have a negative effect on blood sugar. If you want to follow a high carb diet, you should consider the importance of the glycemic index. Carbohydrates, which are released quickly into the bloodstream in the form of glucose, have a high glycemic index and cause blood sugar to rise quickly. Blood sugar levels are usually controlled automatically via hormones such asInsulin and glucagon. In the nutrition plan you should focus on carbohydrates with a medium and low glycemic index, healthy fats such as mono- and poly-saturated and high-quality protein.
Why is thatHighCarb diet effective?
When all carbohydrates are broken down, especially during glycolysis, the energy that the body can use is created and used during training. Carbohydrate intake releases insulin, which limits muscle breakdown (so-called “catabolic”) processes. Insulin is not only the blood sugar lowering agent, but also the most important anabolic hormone that helps directly and indirectly to build muscle. In addition, the high insulin level promotes the regeneration of muscle fibers after intensive training. Thehigh carbohydrate intakeand normal protein intake contribute to an increase in serotonin levels in the blood and improve metabolism.
Isesmakes sense for me?
Before starting the diet, it is important to know whether you have high or low insulin intensity. The term describes how sensitively certain organs of the body react to the hormone insulin. It works great for those who are genetically favored by high insulin sensitivity. If you store more fat in the abdominal area and have low insulin sensitivity, then you would be better off with oneLow carb dietfeel.
Allowed foods
For the diet to be effective, the total daily amount of food should be divided into 4 - 5 meals. Eat lean meats like turkey breast, fish, egg whites and protein powder. These low-fat foods will keep blood amino acid levels high and calories under control. There are a lot of carbohydrate-rich foods and that’s what makes this diet so diverse. One can eat fruits, vegetables, brown rice, potatoes, oatmeal and low fat foods.
Healthy fats in the form of omega-3 and omega-6 fatty acids must also be consumed every day. A spoonful of olive oil or 4 to 6 fish oil capsules are considered optimal. Nuts and fish are also a good source of omega-3. It is advisable to consume complex carbohydrates (oatmeal, potatoes, rice) in the morning and eat a high-protein diet (turkey, fish, vegetable salad) in the evening. The food can be boiled, baked or steamed, but not fried or breaded. Fruit is best eaten raw. The vegetables can also be eaten cooked.
TheCardio-Training
In order for the diet to be a success, it must be combined with cardio training. You can start with 25 minutes five times a week and gradually increase to 45 minutes. The optimal time for training is in the morning. Endurance training uses up a significant portion of the calories consumed. Carbohydrates come into play so that athletes do not lose muscle mass. Consuming carbohydrates after exercise fuels muscles with glycogen and increases insulin levels, leading to muscle growth. Food intake should therefore be adapted to the training times if possible.
How could he?Nutrition planlook like with 6 meals?
Breakfast
2 pancakes with syrup
100 ml low-fat (1%) yogurt
170 ml freshly squeezed orange juice
Snack
1 roll with jam or jelly
Lunch
1 piece of pizza
Carrot and celery sticks
2 wheat scrap biscuits
100 ml low-fat (1%) yogurt
Snack
2 Feigenriegel
Snack
1 Smoothie
50 grams of raisins
Dinner
115 grams of grilled chicken
1 cup green beans
1/2 Suitcases Travel
1 slice of whole wheat bread
Salad with a tablespoon of olive oil dressing
100 ml low-fat (1%) yogurt
Nutrition planwith 5 meals
Breakfast (around 7 a.m.)
1/2 cup oatmeal with milk, banana, goji berries and walnuts
Snack (10 a.m.)
1 apple
2 tablespoons peanut or almond butter
Lunch (1 p.m.)
Couscous and vegetable stew
Snack (4 p.m.)
Quinoa-But-Salat
Dinner (7 p.m.)
100 grams of grilled chicken
1 cup whole wheat pasta with pesto sauce
You can also put together the perfect nutrition plan for yourself. First, determine the total number of calories allowed per day and divide it into several small meals. You should also not lose sight of the distribution of nutritional values (carbohydrates: protein: fat). It is important to have a consistent blood sugar level, otherwise you will feel too hungry.
Vegan is also possible
The high carb diet is perfect for vegans because animal foods such as meat, fish, dairy products and eggs are almost completely free of carbohydrates. The basis of every single meal should always be either starch, such as bread and legumes, or fruit. Starch is converted into sugar in the body. You can also eat other healthy, plant-based foods such as nuts, seeds, avocado, tofu and olives. These should make up 15-20% of your calorie intake.
