Carbohydrate Rotation Diet Program Details

Carb Rotation for Improved Weight Loss

There are ways to manipulate your nutrient intake to maximize fat loss. One of these I like to call carbohydrate rotation. This is a secret that bodybuilders have been using for years to drop every bit of fat from their bodies and get a hard ripped physique. You don’t need to be a bodybuilder though, this secret will work just as well for the average person.
This is a short term diet strategy that consists of three principles:

1. Cut way back on fat intake
2. Limit carbohydrate consumption
3. Increase protein consumption

Cutting back on fats is obvious. Get rid of butter, oils and fried foods from your diet. Remove any skin or visible fats from meats. Pretty simple.

In addition to dropping fats from your diet you will want to limit carbohydrates which will suppress the release of insulin. One of the effects of insulin is to increase the uptake and storage of dietary fat. By limiting carbohydrates you choke off the supply of insulin, thus increasing fat loss.

The addition of extra protein in your diet is to help spare your existing muscle. One of the downsides to limiting carbohydrate intake is that after about 3-5 days your body will enter a state of ketosis. This happens when the muscles no longer have a source of glycogen (stored carbohydrates) to burn as fuel. The body will then look for an alternate source of energy and if there is not sufficient protein available your body will start using muscle tissue for fuel.

Cost – No cost involved

Meals – Lean protein sources, vegetables, healthy fats

Exercise – Definitely. Exercise helps to keep your metabolism high and burn additional fat stores.

Diet Duration – Carbohydrate rotation is an 8 day cycle. You can repeat as long as necessary until you reach your goal weight.

Time Commitment – Fairly high initially until you get used to tracking your food intake.

Strict/Flexible – Very strict. If you stray from the diet it will not work for you.

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Additional Information -

Here is my 7 step guide to manipulating carbohydrates to promote maximum fat loss while maintaining your existing muscle mass. This guide assumes you are eating six meals a day already and drinking lots of water (64oz a day or more if possible). It also assumes you are exercising daily.

#1 Think low carbs, not high fat! Forget about diets that have you striving for zero carbohydrates while still eating platefuls of high fat foods like whole eggs, fatty beef and cheese. The winning strategy is to limit carbohydrates AND fat while making lean protein your key ingredient to stave off muscle loss.

#2 Double your fun Take the number of carbohydrates you would normally eat and divide by two. A normal 200 pound male will usually eat about 500 grams of carbohydrates daily. If you have no idea how many carbohydrates you eat in a day you can track your daily food intake online at http://www.fitday.com It’s a free and easy to use tool. Follow the one half usual carbs per day (250g) for one day. Next, slash that reduced total in half once more (125g) and stick with that lowered carbohydrate intake for two more days. Spread your carbohydrate intake evenly over the day.

#3 Eat your carbohydrates before and after exercise. During days 4 and 5 you will keep your carbohydrate intake at the reduced levels (125g), but eat carbohydrates only before and after you exercise. Split your carbohydrate intake evenly (62.5g before and 62.5g after exercise). This will help to spare your muscles while depleting carbohydrates in the body and kicking the insulin mechanism into high gear.

#4 Slice carbs to the bone. Now that you have depleted your muscles of glycogen you can really push the envelope for two days. This is the hardest part of the seven step plan as your glycogen levels will be so low you will have very little energy. Cut your carbohydrates back to 75 grams for the next two days. Try to eat the majority of your carbs before exercise to give you the energy you need. For the rest of the day the only carbohydrates you will get should come from vegetables.

#5 Switch it up for one glorious day. When you are on a low carbohydrate diet your body will adapt which will slow your metabolism and your rate of calories being burned. You can trick your body by switching things up for one day and keep your metabolism and fat burning in high gear. Increase your carbohydrate intake to 80% of normal (this is 400 grams for the referenced 200 pound male). This increase will fool your body and keep your metabolism high while also providing you with much needed energy at this point.

#6 Don’t forget to increase protein. During your reduced carbohydrates you will need additional protein to keep your body from using your muscles as fuel. Follow the schedule below for protein intake to avoid this problem.
Day 1: 1 grams of protein per pound of bodyweight
Day 2 & 3: 1.2 grams of protein per pound of bodyweight
Day 4 & 5: 1.6 grams of protein per pound of bodyweight
Day 6 & 7: 1.8 grams of protein per pound of bodyweight
Day 8: 1 grams of protein per pound of bodyweight

#7 Rinse and repeat. Repeat the previous six steps up to three times and then take a one week break. After several rounds of this plan there is no doubt that you will reach your weight loss goals.

The Total Plan
Day 1: 250 grams of carbohydrates / 1 grams of protein per pound of bodyweight
Day 2 & 3: 125 grams of carbohydrates / 1.2 grams of protein per pound of bodyweight
Day 4 & 5: 125 grams of carbohydrates (62.5g before and 62.5g after exercise) / 1.6 grams of protein per pound of bodyweight
Day 6 & 7: 75 grams of carbohydrates / 1.8 grams of protein per pound of bodyweight
Day 8: 400 grams of carbohydrates / 1 grams of protein per pound of bodyweight

Throughout the plan make sure to follow these three principles:

• Eat six meals a day
• Drink at least 64 ounces of water daily
• Exercise daily

This plan helped me lose 14 pounds in 4 weeks and it can help you too. As with any diet/exercise plan please consult with your physician prior to starting.