|
|
 |
|
|
|
|
The
“Carbohydrate Cycle” Diet
Bill Johnston
1. Prepare for each week, or ½ week as
spare time allows par-cooked (boiled,
grilled, dry-fried or steamed) chicken
breast, or turkey breast. Select one or two
starches (yams, potatoes, rice, pasta…
dealers choice!) have low calorie vegetables
(broccoli, carrots, cauliflower, bell
peppers and so on) at hand. Personally, I
just use frozen Italian mix, but of course
if time allows fresh is always preferable.
Also keep some cantaloupe and melon around,
frozen is convenient. These fruits are
astoundingly low in calories. The par cooked
poultry, starch and your veggies can be
eaten as is cold to replace fast food or
hurried meals, or feel free to use them as a
basic ingredient and get creative. Salsa,
marinara, and low fat or fat free sauces are
great as well as the ever reliable “Mrs.
Dash” and any spices and seasonings. Try not
to overdo sodium. Please notice there is
almost no fat on my list, except the fats in
the poultry. A good multi vitamin is also a
great idea.
2. Establish a baseline of the amount you
would normally eat, and feel free to refer
to
http://www.webmd.com/diet/estimated-calorie-requirements,
a table of normal baseline caloric needs for
most adults. This can be very inaccurate for
some who have extreme metabolisms,
particularly those with very slow
“endomorphic“ natural tendencies. For a week
(this is the worst part, I promise) track
your intake with a calorie guide, available
in your grocery check-out aisle, and a food
scale, and see how it lines up with the
“webmd” chart. If you are taking in less
than the chart normally, create your own
lower baseline caloric intake by adding your
5 days of comfortable intake, eating 4-6
small meals per day rather than gorging,
then dividing by 5. If you are taking in
more than the chart, use the “webmd’s”
recommendation. Your daily intake chart will
look something like this:
31-50 year old female, sedentary
lifestyle: 1,800 Calories:
Carbs
Protein
Monday
1000 calories
800 calories
Tuesday
1000 calories
800 calories
Wednesday 1000 calories
800 calories
Thursday 1000
calories
800 calories
Friday
1000 calories
800 calories
Please notice the diet
calls for about 60% carbs, and 40% protein,
do not bother tracking fat, just avoid it
like the plague!
3. Once your baseline has been
established, start your diet. You will
probably notice some moderate weight loss
during your baseline week simply due to the
avoidance of fats! The diet uses the bodies
own natural tendency to hold calories during
dieting in YOUR FAVOR! Here’s how you do it.
A. “Low carb” phase, three days:
Subtract 20% of your total baseline from
the carbohydrate portion of your intake:
1800 calorie baseline, 1800x20%=360,
round to 350 and subtract from 1000 daily
calorie carb intake, Protein remains the
same:
Carbs
Protein
Low carb phase
650 calories
800 calories
B. In addition to your normal 3 hours per
week of combined resistance and aerobic
exercise, at the end of your low carb phase,
do one 2 hour and 45 min aerobic session,
all at once. I recommend recumbent bicycle.
Watch TV or read to help pass the time!
C. Return to your baseline for three
days. This is your “high carb” phase.
You will find that you become familiar
with the caloric value of your core foods,
and will not need to weigh anything after a
few weeks.
Philosophy:
The body tends to react to the low carb
phase by becoming more efficient, thus
rendering the carb adjustment less
effective. Further reduction of calories is
less safe than staying as close to your
normal baseline as possible. This also helps
with energy level! So the solution is to
“shock” the metabolism into higher function
with the difficult aerobic session, in
essence “tricking” it into returning to the
baseline without gaining much or any weight
at all. Then the process can start all over
again.
|
|
|
|
|
|
|
|
|
|
|
|
Fitness Terrace * 332 Madison Ave *
Albany, NY * US * 12210
|
|
|
|
