Carb Cycling: A Food Schedule!

So you've chosen your plan and you are ready to jump in but you likely have a few questions about "how many carbs" or "how much protein".  First off, the reason I really like this concept is that we are not going to "count" anything.  The loose recommendation for calories are between 1200-1400 on low carb days and 1400-1700 on high carb days.  If you workout 6 days a week, you need the higher calorie counts.  If you workout less, or with less intensity, you can roughly follow the lower end.  You can count calories and grams, but I really don't have time for that and I am guessing that you don't either! 

 

Basically, it’s time to rethink how you think about carbs!

 

First, the basics: carbs—and the roles they play in your diet—are actually pretty simple. If it comes from a plant, it’s a carb, and carbs are the preferred fuel source for your muscles and organs. Breads, beans, potatoes, table sugar, fruits, and vegetables are all carbs.

 

There are two categories of carbs: simple and complex. The simple, not-so-healthy ones are found in foods such as cakes, cookies, some commercially made breads, and many processed foods (that table sugar - boo!).  Your body breaks down simple, not-so-healthy carbs very quickly, which spikes your blood sugar levels and stimulates the release of insulin, resulting in a craving for more simple carbs. And that is soooo not good! 

 

Now fruits are also considered simple carbs because of the type of sugar they contain, but they’re a healthy choice because they’re loaded with vitamins, minerals, electrolytes, antioxidants, and some fiber.

 

Complex, healthy carbs – like those found in legumes, root vegetables, whole-grains, cereals, breads and pastas – are typically high in fiber, which slows food digestion and the release of sugars. This keeps your blood sugar and energy levels steady (and longer lasting), so your calorie-burning furnace stays hot and burns more calories! And that is awesome!

 

So how do carbs fit into our carb cycling program? It’s actually pretty simple. No matter what carb cycle you chose, every breakfast of every day is a high-carb meal, which means you’ll eat a portion each of protein, carbs, and hopefully vegetables. Every breakfast, every day. Your carb can be a grain, a legume, a starchy or root veggie, or a fruit.  If you don't have time to make a breakfast like this every day, go for a good protein shake or even better, Shakeology.  If you make a protein shake, you need to add some kale or spinach.  If you use Shakeology, it has everything in one scoop that you need for that meal.

 

On low-carb days, your remaining four meals (spaced every three hours) consist of a portion each of protein, fat, and veggies (think fibrous green veggies, not the starchy, root kind), and on high-carb days, your remaining four meals (spaced every three hours) are made up of a portion each of protein and complex carbs (grains, legumes, starchy or root veggies, or fruits). And if you’re still hungry, you can always throw in a portion of veggies (again, the fibrous greens). Remember: with carb cycling, you can have a portion of fibrous green veggies with every single meal (starchy, root veggies, like potatoes, will fall into the carb category)! Pretty simple, right?

 

Here’s the most important take-away about carbs: with carbs and carb cycling, it’s not about a magic number of grams of carbs to eat every day. It’s about spreading your carb intake throughout your high-carb days—using portion sizes instead of gram counts—so your body gets the greatest benefits from those healthy carbs you eat. And wouldn’t you much rather measure portions sizes than count grams? I think yes!

 

I borrowed this chart from Heidi & Chris Powell's website - I really like how they lay it out in an easy form. Print this off and keep it handy for reference!  And don't stress yourself with this plan.  It's designed to be easy and flexible based on your weekly schedule. 

 

 

For more information on Shakeology, visit www.shakeology.com/jenniemann. 

 

I'll be posting meal and snack ideas as we go and I encourage you to do the same!  Post your questions, thoughts, ideas and anything you believe will help and encourage everyone in this group. 

Carb Cycling: The Four Cycles

Easy Cycle:
Are you ready to make changes to your nutrition but have a hard time going without your favorite foods? Then consider starting with the Easy Cycle. In this cycle you alternate low-carb and high-carb days, and on every single high-carb day you can have a reward meal, as long as that meal ISN'T your dinner meal.

That’s right, you can eat the foods you love—four days a week— and still make progress toward your weight loss goals. And by favorite foods I mean pizza, ice cream, bacon, chocolate cake, cheesecake—they’re all okay. The power of this cycle is that if you get those favorite food cravings on low-carb days, you only have to wait until the next day to satisfy them. Anyone can do that! Success can be yours with this cycle.

 

How is this possible? First of all, you’ll be following the low-carb/high-carb eating plan for your non-reward meals, and the success of this pattern has been proven many times over. And even though you’ll be rewarding yourself, you’ll be rewarding yourself less often. Let’s say you usually eat seven desserts a week. With the Easy Cycle you’re eliminating three desserts a week, and that’s a lot of calories! You’re satisfying your cravings without depriving yourself, and losing weight.

 

Here’s what an Easy Cycle week looks like:

• Monday: Low-carb day
• Tuesday: High-carb day w/ reward meal
• Wednesday: Low-carb day
• Thursday: High-carb day w/ reward meal
• Friday: Low-carb day
• Saturday: High-carb day w/ reward meal
• Sunday: High-carb day w/ reward meal

For all your meals, on both low and high-carb days, you will strive to eat smaller portions than you would prior to Carb Cycling. The more calories you can cut, the faster you’ll lose that extra weight!

No, you won’t lose weight as quickly as you would in other cycles, but the important thing is that you will lose weight, and you’ll also be forming healthy habits that will last. And, as you exercise self-control in your choices on non-reward days, this practice will become easier, and you will find yourself wanting to replace those reward cravings with better choices. Then when you’re ready, you can move onto another cycle if you want to. Or you can stay with the Easy Cycle throughout your weight loss journey. It’s totally up to you!

 

You can also modify the Easy Cycle and have less days with a reward meal.  Perhaps you start with 4 days with a reward meal and move toward 2 days with a reward meal.  It also doesn't have to be a whole reward "meal"!  Let's say the family wants to go out for ice cream.  Make that happen on a reward meal day, and that is your reward. 

 

Classic Cycle:

Unlike the Easy Cycle, which has a reward meal incorporated into every high-carb day, the Classic Cycle has an entire reward day every week. You target a whole day to satisfy those cravings for your favorite foods! And you’ll still lose weight.

 

Here’s what a Classic Cycle week looks like:

• Monday: Low-carb day
• Tuesday: High-carb day
• Wednesday: Low-carb day
• Thursday: High-carb day
• Friday: Low-carb day
• Saturday: High-carb day
• Sunday: Reward day

With the Classic Cycle, besides losing weight at a constant pace, you’ll also be able to tune into what is happening in your body during this carb cycle process. You’ll learn and actually feel how food affects your body, and while you may experience some brief periods of nausea, headaches, low energy and other symptoms as you change the way you fuel your body, these will be temporary. In the end, you’ll have a whole new appreciation for this marvelous body you have! And as with the Easy Cycle, you can stick with the Classic Cycle throughout your weight loss journey or move onto another cycle. You are in control!

 

You can also choose to do a combination of the Easy and Classic Cycles - have one day with a reward meal and still have the reward day.  I have done this for years - if we are travelling and want to stop at Dairy Queen (which the Niemann's do quite often!), I enjoy a chocolate cone.  Then every Sunday is my reward day and that's the day I enjoy chips & salsa, a bowl of ice cream, a favorite candy or a little extra bread.

 

Turbo Cycle: If you want to shed those extra pounds a little faster, the Turbo Cycle is for you. Of the four carb cycles, this cycle takes off weight the fastest. Unlike the Easy and Classic cycles, which alternate low and high-carb days, the Turbo Cycle pits two low-carb days against every high-carb day. That means you’ll burn fat two days in a row before your body’s furnace (metabolism) is re-stoked on your high-carb day, and you’ll lose weight faster!

 

Even though the Turbo Cycle has an extra low-carb day as compared to the Easy and Classic cycles, it is not a severely calorie-restricted cycle that will crash your metabolism. As with the other cycles, women should not consume fewer than 1,200 calories a day, and men should not consume fewer than 1,500 calories a day. And those numbers are low!  If you are exercising regularly, women should strive for closer to 1,400 calories, and men at least 1,800.  Since you’ll have two low-carb days in a row, you may feel less energetic on the second low-carb day. But this is okay. Grab some extra protein and/or fats, and let the low-carb days be your powerful weight-loss accelerators!

 

Here’s what a Turbo Cycle week looks like:

• Monday: Low carb day
• Tuesday: Low carb day
• Wednesday: High carb day
• Thursday: Low carb day
• Friday: Low carb day
• Saturday: High carb day
• Sunday: Reward day

As with the other cycles, you can stay with the Turbo Cycle as long as you want, or you can change cycles. Or, you can add a reward meal on one of your high carb days. This program is tailor-made to you and you alone!  Don't feel like you have to stick to the exact plan as it is laid out above.  If you have too many restrictions, you will be stressed about it and that's what we are working to avoid. 

 

Fit Cycle: If you are serious about fitness and exercise 6 days a week, or if you to train for long periods of time but you want to “lean up” without compromising your athletic performance, you might consider the Fit Cycle. The Fit Cycle not only eliminates fat, but it also supplies your body with the fuel it needs to perform successfully, no matter what sport you choose to excel in.

Unlike the other three carb cycles, the Fit Cycle only has two low-carb days per week, and there’s a very important reason for this: The extra high-carb day allows your muscles to absorb more fuel (glycogen), which you’ll need for maximum athletic performance. During your low-carb days, when this supply of glycogen gets depleted, your muscles will develop insulin sensitivity. When you then have a high-carb day or your reward day, these insulin-sensitive muscles will actually soak up more carbs, your body will burn this extra fuel instead of storing it as fat, and you’ll still lose weight. It’s an amazing process!

 

Here’s what a Fit Cycle week looks like:

• Monday: High-carb day
• Tuesday: High-carb day
• Wednesday: Low-carb day
• Thursday: High-carb day
• Friday: High-carb day
• Saturday: Low-carb day
• Sunday: Reward Day

With the Fit Cycle, you won’t lose weight as fast as with the Turbo Cycle, but you will be able to maintain your athletic performance. However, if you do experience a slight decrease in your athletic performance with this cycle, and you’re not as concerned about losing weight, try combining the Fit Cycle with pre- and post-workout supplements or meal replacement shakes with some extra macronutrients.

 

And as with the other cycles, you can stay on the Fit Cycle or change cycles at any time. It all depends on your weight loss and athletic goals.

Carb Cycling - A nutrition plan for December!

Carb Cycling is a nutrition strategy that I have "sort of" used over the past few years, but just recently I did some specific research & reading about it.  I discovered that it really is a great plan for anyone, allowing for flexibility in food choices, nutrients and recipes.

 

What is Carb Cycling?

Carb cycling is an eating plan with alternating high-carb and low-carb days. It’s that simple. It also has built-in reward days or reward meals (depending on the plan you’re following), so you can still eat your favorite foods on a regular basis. Sounds pretty much perfect, right? You can eat healthy foods, enjoy foods you love, and still lose weight.

 

Each plan has a different mix of high-carb and low-carb days, but the concept each day is basically the same:

• Eat at least 5 times a day, with one last optional snack, depending on your goals.
• Each day eat a high-carb breakfast that includes both protein and carbs.
• Eat your remaining meals—either high-carb or low-carb, depending on the plan you’re following—every 2-3 hours.
• Choose approved foods.
• Drink 80oz. of water.

How does it work?

In order to lose weight, our bodies need the right combination of proteins, carbs, and healthy fats. Many people leave out the fats, thinking they are "bad".  Well, there are some fats that do not make the "approved" list on a regular basis!  But good fats are SO ESSENTIAL to your overall nutrition.

 

Here’s why:

• Protein builds and maintains muscles and these muscles burn calories like an inferno. Protein also breaks down more slowly than carbs and fat, which burns even more calories and helps you feel fuller longer.

• Carbs are the preferred fuel source for your muscles and organs, and they come in healthy versions (vegetables, fruits, grains, and legumes), and not-so-healthy versions (cakes, cookies, soda, doughnuts, candy, and many processed foods).  Healthy carbs are also crucial for burning calories, and since they break down more slowly than those not-so-healthy carbs, they keep your blood sugar and energy levels steady, and they also keep your calorie-burning furnace hot so it burns more calories!

• Healthy fats (unsaturated fats) eaten in moderation help the development and function of your eyes and brain and help prevent heart disease, stroke, depression, and arthritis. Healthy fats like avocadoes, coconut, grapeseed & olive oils, nuts and seeds also help keep your energy levels steady and keep you from feeling hungry.

So why do we alternate high-carb and low-carb days in carb cycling? On high-carb days you’re stocking your calorie-burning furnace so that on low-carb days your furnace burns fat, and lots of it! This pattern tricks your metabolism into burning a lot of calories, even on those low-carb days. It’s an amazing and well-proven process.

 

What are the benefits?

Carb cycling has many benefits:

• It fits any lifestyle.
• You’ll learn how to shed weight and body fat, and how to make smart lifestyle choices for the rest of your life. This puts YOU in control.
• You’ll feel better and have more energy.
• You’ll eat the foods you love.
• You’ll build lean, strong muscles.
• You’ll be empowered physically, mentally, emotionally, and spiritually.

 

Some more Whole30 recipes to choose from this week!

A couple of these are re-posts from last week but I wanted to plug them in again and give you some tips on them!  I made the Balsamic roasted sweet potatoes and Brussels sprouts and it was THE BOMB!  We  had guests the night I made it, and everyone love it - even the Brussels sprouts!!  Don't let the "balsamic reduction" scare you - you just pour your balsamic vinegar in a saucepan and let it simmer until is it reduced by about half.  That's it!  It make the vinegar a lot thicker and gooey-er.

 

 

This Chicken Hash dish would also be good for breakfast. You could make it for supper and make extra to have leftover the next morning.  

 

 

I also made the Roasted Beet salad.  Roasting Beets sounded a lot harder than it was - super simple!  Cut off the tops, put them in a foil pack and roast for 45 min-1 hour.  The specific directions are in the recipe below.  I made this salad and served it over a mixture of spinach and romaine lettuce. The dressing was super simple and awesome.

 

Some Whole30 Websites to check out!

 

What's going on after 4 days of 21-Way and 21-Day Fix?

Over 4 days down on our 21-Days...how are you feeling?

So according to the Whole30 book, you may be feeling a little like you want to Eat All The Things you see.  Your body may be demanding the sugar you are used to, and your brain may really be desiring the sweet and salty foods you ate more of last week.  Do you need some mini-meals to help offset the hunger?  And are you really hungry or is your body just throwing a temper tantrum? 

If you are hungry enough to eat some broccoli or hard boiled eggs, then yes you are hungry.  So grab a snack to tide you over until your next full meal.  If the answer is no, then you are having a craving.  But don't panic!  Cravings really only last 3-5 minutes, so distract yourself!  Go for a walk, call a friend (call me anytime!!), go do some laundry (there's ALWAYS that to do) or whatever it takes to get you through.  Every time you resist a craving your Sugar Dragon gets defeated!

If you need a "sweet treat" after meal, try a bowl of blueberries in Unsweetened Vanilla Almond milk, or try some tea. Start training your brain and body with some new habits.

For those of you on the 21-Day Fix, you may be feeling some of these same things.  Fill your containers, look up some new recipes and schedule your workouts.  The trainer, Autumn, is a great motivator!  Don't miss a day of her workouts - she gives you great tips, ideas and keeps you on track.

You may also find that your patience level with people is low.  It's normal!  And this too shall pass. So hang in there, post on our Facebook page because it helps everyone when we do!!

What's going on after 2 days of 21-Way & 21-Day Fix?

Well we are almost 2 days down in what may be a very new way of eating for you, and you may be feeling some of the effects. The author of Whole30 calls this "The Hangover"! If your normal diet includes breads, chips, muffins, cookies, pop or a significant amount of sugar (including yogurts & "good" sugars), you may have a bit of a headache and even be feeling a little bit foggy. You may be eating some new foods that you haven't had before, or that you haven't paired together before, and your body is adjusting to that. 

This is exactly one reason we have our Facebook group!  If you were doing this alone you might say "this is crazy - I don't need this".  When you have a good support group you stay strong and committed.  It's only 19 more days...if you were in Hawaii on an extended vacation, 19 days wouldn't be long enough :).

So drink a lot of water, have some relaxing tea & keep making good food choices. You CAN do this.  Keep in mind your goal.  Speaking of goals, what is your goal for 21-Way or 21-Day Fix? Write down what you want to accomplish and post it on your mirror or your fridge or wherever you will see if often.  You can do this!

My 21-Way Meal Plan for the Week!

Well I went through all the recipes and decided on the meal plan for our family this week.  The breakfasts and lunches are mainly for John and me; the kids will have modified versions of them based on their schedules.  The dinners are for all of us, although I may add or modify as needed for our kids.

What are you going to make each day?  Have a plan!!

Tuesday
Kitchen Sink Scrambled Eggs
Sauteed Kale with grilled chicken
Pork Carnitas & cauliflower rice

So based on this, tonight I'm going to go ahead and grill or bake the chicken along with what I am doing for our supper.  I'll also get the pork out of the freezer to thaw and see what else I need to prep!

Wednesday
Southwest Scrambled Eggs
Mexican tuna boats with Gazpacho
Chicken Primavera with spaghetti squash

Thursday
Spinach Frittata (I'm going to make a double amount for Friday morning leftovers)
Burgers with mushroom buns (making extra of these for leftovers)
Stuffed Peppers with ratatouille (I'm going to make extra of these for lunch Friday)

Friday
Leftover Frittata
Leftover stuffed peppers
Leftover burgers

Saturday
Diner Breakfast
Whatever leftovers there may be
Grilled Steak with Beet Salad and baked Sweet Potatoes

Sunday
Diner breakfast
Leftover steak and vegetables
Leftovers of whatever; or deli meat, raw veggies & fruit

I'm going to have a lot of fresh veggies and fruit on hand to have with meals and for snacks, as well as some Larabars & almonds for snacking on when needed.  I am also going to be flexible with this schedule and "roll with it" a bit in case I need to modify as the week goes on! 

After you get your plan in place, share it here in comments!

Here's a Basic Shopping List for the 21-Way Plan

 

 This is a list of the basics for the meals you will be preparing for 21-Way.  If you are like me and have growing boys in the house, you'll obviously need to double or triple the recipes that I posted yesterday.  I am also planning to include rice, pasta or other grain for them as they need more carbs since they are in sports and very active.  You may want to do the same!  I am going to be more flexible with the kids' meals.  I am not planning to fix something completely different for them and be a short-order cook!  But I will bulk up their meals a bit more and allow more snacking for sure.

 

 

 

21-Way Details and Some Week One Recipes!

Well it's almost kickoff time! 

 

So you are probably wondering what exactly we are going to eat...beef, poultry, seafood, pork, bacon, sausage, eggs (we'll be eating a LOT of these), any vegetable - including ALL potatoes & squashes, all fruits (even canned & frozen), avocadoes, oils, nuts, seeds, coffee, almond milk, coconut water, mineral & sparkling water, tea & vegetable juice.  You can also have Larabars or other fruit/seed/nut bars but since one of our biggest goals is to avoid all added sugar & preservative, read your labels carefully!

 

Our goal with this 21-Days is to eliminate the foods that cause unhealthy cravings & habits, disrupt our metabolism, damage our digestive tract and burden our immune system.  After this 21-Days we will all pay more attention to what impacts our cravings, moods, energy levels, sleep, digestion, etc.

 

We are going to make a lot more of our foods...such as mayonnaise, salad dressings, BBQ sauce, ketchup, ranch dressing, tomato sauce and more.  We are also going to learn some awesome cooking tips and ways to prepare food with a lot of flavor! 

 

Breakfasts have the least variety, at least if you are a traditional breakfast eater.  The Whole30 book recommends trying non-traditional foods for breakfasts like protein salads, leftover meatballs & mashed cauliflower or leftover BBQ ribs.  I for one am a more traditional breakfast kind of gal, so if that means more eggs, then I think I can handle that for 21 days.  There are worse things, right?!

 

Attached are recipes and food photos for Week One.  There are 5 breakfast options so you can have one per day, or make extra one day and have it the next.  For lunches and dinners I am including a few more of each so you can choose what is best for you and your family.  Yes, everyone can eat the same thing - this plan is designed for anyone and is not intended for you to prepare something different for yourself than the rest of the family!

 

Breakfasts (add some fruit to all if you want!):

Kitchen Sink Scrambled Eggs

Southwest Scrambled Eggs

Spinach Frittata

Diner Breakfast: eggs, sausage & home fries

Seared Salmon Benedict

 

Lunches & Dinners

Mexican Tuna Boats & Gazpacho

Roasted beet, orange & avocado salad with grilled shrimp or chicken

Sauteed Kale with almonds and grilled chicken or salmon

Burgers

Chicken Primavera with spaghetti squash or zucchini noodles

Romesco Shrimp with zucchini noodles

Pulled Pork Carnitas with Cauliflower Rice

Stuffed Peppers with Ratatouille

Braised Beef Brisket with pan roasted brussel sprouts and squash

 

One thing to keep in mind with this program is you can also create your own recipes.  You are basically pairing 8-10 ounces of protein with vegetables, fruits (2-4 per day) and a fat (oil, avocado, nuts except peanuts, olives, coconut milk).  So just make your own meal out of what you have on hand if you need to.  The key is to avoid additives, preservatives and go fresh when you can.  These recipes offer you some different ideas than what you may have had before. 

 

If there is a recipe you have a question about, or you need more detail, let me know!  Post on our Facebook page or send me a message.  You can text me at 316-371-9020 as well!