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.
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