How to lose weight quickly with CYCLIC DIET?

There are several types of diets used around the world to facilitate rapid weight loss or mass gain depending on your goal. Unfortunately, finding a diet that works for you over the long term can be difficult. To help you reach your ideal weight without depriving yourself, discover the cyclical diet.

Cyclic diet: explanations

The cyclic diet is a diet that involves varying the level of carbohydrates consumed according to the day of the week and training periods. As the name suggests, it's the cyclical management of an individual's carbohydrate intake.

Some days, you can allow yourself to consume a certain amount of carbohydrates, reduce your intake the next day and increase it the day after. But that's not all you can eat. You also need to include other foods containing fats and carbohydrates in your diet. proteins. Each of them will have an important role in maintaining a balanced diet.

When you are looking for bulk up or to lose fatIf you have a lot of weight training sessions, you will need a lot of energy, especially on leg day. These will require a lot of energy, especially on leg day. But not only, to be practiced and to give fast results and especially to have this energy, carbohydrates are your best allies. Unlike most diets that generally leave you hungry by removing them, this one takes into account the effort you put in and allows you to eat healthy while continuing to progress in bodybuilding.

This diet has many benefits when used properly and by the right people. It will allow you to consume a large amount on the most intense days. This will help you in the process of building muscle with each of your workouts. Also, bringing in so many extra calories, through certain foods in your nutrition will help you maintain a good metabolism.

Who is the cyclical diet for?

To find out for whom the cycle diet is specifically intended, it's important to specify those for whom it is not. This method is not recommended for people with high levels of body fat. For these people, a more radical and complex approach is preferable, with the help of a coach.

This means that, if your body fat is, for example, 25%, cycling carbohydrates is not the solution that will help you shed pounds. What you really need to do is lower your overall calorie intake and, above all, your carbohydrate intake.

Only when your new eating habits have enabled you to shed most of the weight you need to lose, will you be able to start cycling certain carbohydrate-rich foods such as starches. To do this, you'll need to achieve a fairly low body fat percentage.

Why use the Cyclic Diet?

This method is also used when we stagnate. If you haven't lost weight for a while, or if the last few pounds have been hard to shed, adopting this kind of diet can shock the body and be effective in reaching your goal.

This diet is aimed at physically active men and women. Even if you're not, you'll need to be at least physically active on a regular basis before you can consider a cyclical diet. Since this diet is shaped in relation to your training. For men, it's preferable to have a body fat percentage of between 12% and 15%.

For women, a slightly higher rate would not be a problem. This diet will enable you to lose as much fat as possible, while retaining an optimal amount of muscle mass.

With carb cycling, you can always give it your all when you are in the gym. It is perfectly suited for people who only have a little weight to lose and those who want to get leaner quickly or as said above in period of stagnation. This method can help you get rid of that last extra pound and get the body you've always wanted.

How does the cyclical diet work?

The cycle diet works in a fairly simple way. You will need to start by calculating your calorie and macro intake. Set your carbohydrate intake according to the days of the week and your training.

For this to work, you will have to change your eating habits and plan your meals in advance. These days are classified into 3 categories.

High carb days

First of all, there are the High Carb days. These are days when you plan to do an intense session. It doesn't apply to all your sessions either.

These are generally your training and leg-building days, or a weak point where the session is likely to be very intensive. High-carb days are those with the most important sessions. It's advisable to have 1 to 3 High days per week.

During these days, all your meals should contain carbohydrates. You may be able to indulge in those squares of chocolate you've been avoiding for months, but only in moderation, as they contain fat and we're looking to increase carbohydrates only, so opt for sources of carbohydrates with a lower calorie content instead. glycemic index low and medium (basmati rice, sweet potatoes, wholemeal pasta, quinoa, oatmeal, rice cream...)

The other days

The second category is medium carbohydrate days. These are the days when you work out. But these sessions are considered less important for your fat loss goal.

On these days, cardio will be your ally. Consume your normal protein quota (between 2 and 2.5 g/kg of body weight) and increase your lipids slightly, but not too much, to give your body a chance to tap into your fat reserves. You'll need to reduce your carbohydrate intake compared to the high day. You can have a maximum of 3 average carbohydrate days per week.

Finally, the last category is low carb days. These are days when you do not plan to train. You can also consider a low carbohydrate day to be one in which your training is very low intensity. Your meals should be healthy and associated with a macronutrient distribution of approximately 45 % of protein, 35% of fat and 20 % of carbohydrates for optimal body function.

The cyclic diet while practicing bodybuilding

The first thing to do to understand how the cyclic diet works in bodybuilding is to know your basal metabolic rate. A person's basal metabolic rate is the amount of energy their body uses every day at rest, when they're not performing any particular activity.

This is the number of calories per day used by the body for its own internal functioning, necessary for survival. This basal metabolic rate is active even when you're asleep, and depends on your age, height and sex. You can find out your own metabolism using the Harris-Benedict formulas. For men, it's equal to "66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age)". For women, it's "655 + (9.6 x weight in kg) + (1.7 x height in cm) - (4.7 x age)". For more on the subject, here's a full article:

How to calculate your basal metabolic rate?

This diet is also based on your activity level. In fact, your activity level also has an impact on your daily metabolism. The more intense your physical activity, the more calories you'll burn. So you need to combine your basal metabolic rate with your exercise levels to find your total daily calorie expenditure.

To do this, you need to combine your basal metabolic rate with an activity index. This index is a function of how active you are. Sedentary people have an index of 1. This figure rises by 0.2 for each higher level of activity. It rises to 1.6 for moderate sportsmen and women, and reaches a limit of 2 for extreme sportsmen and women, such as bodybuilders who train twice a day.

Need to know your macros?

Carbohydrate and calorie cycling video

How to lose weight faster with the cyclic diet in bodybuilding? How to calculate your calories and macros? In this video I talk about the cyclic diet. How to cycle your carbs to optimize your weight training diet? How to distribute your macros (carbohydrates, lipids and proteins) and calories to eat better and dry faster and lose weight faster without stagnation.

I also reveal my tip to continue to enjoy yourself while continuing to lose weight and feel better in your body.

Conclusion

The cyclic diet is more suitable and effective for bodybuilders who want to lose weight and is a healthy way to lose fat. It requires determination but allows you to have quick results that will last a long time. If your diet does not allow you to have all the macronutrients useful for this diet, integrate food supplements for greater efficiency. If you feel hungry between meals, consider having a healthy snack.

To benefit from a customized 100 % bodybuilding and nutrition program

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