What is Carb Cycling? 7 days Indian menu of carb cycling for weight loss (Break the Weight Plateau)

What is Carb Cycling? 7 days Indian menu of carb cycling for weight loss (Break the Weight Plateau)
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In this article, we will discuss the famous carb cycling technique. What is Carb Cycling? 7 days Indian menu of carb cycling for weight loss. And how does carb cycling help to break the weight plateau during weight loss

What is Carb Cycling? 7 days Indian menu of carb cycling for weight loss (Break the Weight Plateau)

“It’s been a month and I am still weighing the same. None of the diet or exercise is working”. We hear this quite often. Ain’t this a very common problem we face with a long duration of following some diet? This situation is known as a plateau that we reach after we lose a certain amount of weight. No matter what you do, the weight will not budge. This is the time you need to adapt to smart and healthy eating accompanied by an appropriate exercise regime. Carb cycling is one such method we can break free from the weight loss plateau.

How does carb cycling work?

Carb cycling is a high-level nutritional modification in carbohydrate intake to prevent a fat loss plateau or a weight loss plateau. It not only maintains metabolism but also enhances workout performance. It is a short term diet strategy that can be used by athletes and active people. Most suitable to people who are into intensive workouts and HIIT workouts.

With extremely low carbohydrates the body’s performance starts deteriorating. Thus, bouts of carb cycling in between helps to reach the target fat loss.

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What is carb cycling?

  • Carb cycling is an advanced diet strategy. It requires a lot of advance planning in comparison to other weight-loss diets.
  • There are 3 phases in carb cycling namely:

Phase I – High carbohydrate (1800 calorie diet plan which is high in carb, moderate in protein, and low in fat).

Phase II – Moderate carbohydrate (1500 calorie diet plan which is moderate in carb and protein and low in fat).

and Phase III – Low carbohydrate days (1200 calorie diet plan which is low in carb, moderate in protein and high in fat)

  • Carb cycling can be followed on a daily, weekly, or monthly basis, depending upon your health score and workout level. 
  • A typical weekly carb cycling diet may include two high-carb days, two moderate-carb days, and three low-carb days.

The Science behind Carb cycling diet:

Carb cycling involves modifying carbohydrate intake and adjusting with the weight loss target. Carb Cycling is all about  Manipulating the macros in your diet. 

High Carb Day:

  • High carbs increase the glycogen stores in the muscles. This leads to improved performance during the workout or sports as well as prevents the breakdown of muscles. 
  • High carbs ensure the right secretion of the hormone leptin and ghrelin. These are the hunger hormones. Ghrelin increases appetite. It signals the brain and reports hunger, making you feel hungry. While Leptin is a hunger suppressor. 

Low Carb Day:

  • On a low carb day, your body switches to fat for its energy purpose. Hence improving the body’s ability to burn fat and mass the metabolic activity flexible.
  • Low carb diets are reported to improve insulin sensitivity in the body.  

Now that we know what is carb cycling and understand the science behind this technique, it is important to plan your physical activity and workout around your carb intake cycle.  This table will help you understand the activity and carb distribution for a 1-week carb cycling pattern. Here are 7 days Indian menu of carb cycling for weight loss.

 

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7 days Indian menu of carb cycling for weight loss:

The Carb and Activity  Distribution chart for 1-week carb cycling:

Days of the week  Activity                          Carbohydrates             

Amount of carbs (gms)

Day 1 Cardio Moderate carbs 100
Day 2 Weight training High carbs 200
Day 3 Cardio Moderate carbs 100
Day 4 Rest Low carbs 20
Day 5 Cardio Moderate carbs 100
Day 6 Weight training High carbs 200
Day 7 Rest Low carbs 20

 

Exchange list for High carb diet (200 gms CHO) Day 2 and Day 6:

Exchange list No of exchange     Amount in 1 exchange        

Total amount              

Cereals 6 30 gms 240 gms
Pulses 2 30 gms 60 gms
Nuts and oilseeds 1 15 gms 15 gms
Milk and products 2 150 ml milk/ curd 300 ml
Egg, poultry and fish 1 100 gms 100 gms
Fruits 1 100 -150 gms 100 – 150 gms
Vegetables 4 100 gms 400 gms
Oil and ghee 3 5 gms 15 gms

 

Sample High Carb diet: 

Breakfast: 1 cup Oats Porridge with milk + 4 almonds + 4 walnut halves

Mid-morning: 1 fruit + 1 cup green tea

Lunch: 1 cup Salad + 2 small Jowar Roti or 1 cup Brown Rice + 1 cup Vegetable + 100 gms Chicken or Fish or 1 cup Dal

Snacks: 1 cup Coffee + 2 small moong dal chilla or 1 boiled egg or 1 cup roasted makhana

Dinner: 1 cup sprout salad + 1 cup Vegetable soup + 2 small stuffed Vegetable Paratha

Bedtime: 1 cup of warm water with ¼ teaspoon of cinnamon powder

 

Exchange List For Moderate Carb Diet (100 gms CHO)Day 1, Day 3 and Day 5: 

Exchange list No of exchange

Amount in 1 exchange  

Total amount 
Cereals 3 30 gms 90 gms
Pulses 1 30 gms 30 gms
Nuts and oilseeds 1 15 gms 15 gms
Milk and products 2

150 ml  milk/curd 

40 gms cheese/paneer

150 ml – milk

40 gms– paneer

Poultry and fish

1  Egg

1 – Chicken/ Fish

60- 80 gms egg

100 – Chicken/ Fish

1 egg

100 – chicken/ fish

Fruits 1 100 – 150 gms 100 – 150 gms
Vegetables 4 100 gms 400 gms
Oil and ghee 3 5 gms 15 gms

 

Sample Moderate Carb Diet: 

Breakfast: 1 Omelette or 3 small Mix dal Chilla + 1 cup Green Tea

Mid-morning: Overnight soaked dry fruits (2 Almonds + 2 walnut halves + 1 dry fig + 1 dry apricot)

Lunch: 1 cup Salad + 1 medium Mix flour Roti or 1 cup Boiled Quinoa + 1 cup Vegetable + 100 gms Chicken or Fish or 1 glass buttermilk

Snacks: 1 fruit yogurt smoothie or 1 fruit + 1 cup green tea

Dinner: 1 cup Vegetable raita + 1 medium Nachni Roti + 1 cup Vegetable + 1 cup Dal

Bedtime: 1 cup of warm water with 1 teaspoon of soaked methi seeds.

 

Exchange list for low carb diet (20 gms CHO) Day 4 and Day 7:

Exchange list No of exchange Amount in 1 exchange  Total amount (gms)
Cereals 0 30 gms nil
Pulses ½ 30 gms 15 gms
Nuts and oilseeds ½ 15 gms 8 gms
Milk and products

3 Paneer

1 milk/ curd

40 – Paneer

150 – Milk/curd

120 – Paneer

150 – Milk/ Curd

Eggs and poultry

1 – Egg

1 – Chicken/Fish

60- 80 gms eg

100 – Chicken/ Fish

1 egg

100 – chicken/ fish

Fruits ½ 100 – 150 gms 50 – 75 gms
Vegetables 5 100 gms 500 gms
Oil and ghee   5 gms 15 gms

 

Sample Low Carb Diet: 

Breakfast: 1 Glass Green Vegetable Juice

Mid-morning: ½ Fruit + 2 almonds + 2 walnut halves

Lunch: 1 bowl meal – Boiled egg or 1 cup Stir-fried masala Mushroom + sprouts + vegetables + 40 gms Paneer

Snacks: 1 glass salted lassi

Dinner: Paneer tikka – 80 gms paneer + bell peppers

Bedtime: 1 cup of warm water with ½ squeezed lemon juice  

I hope this 7 days Indian menu of carb cycling for weight loss helps you in losing your weight and breaking the weight plateau. You can also check our other useful weight loss diet plans.

Endnote:

Incorporate carb cycling only if you are nutritionally advanced and have exhausted basic methods. Use it only for a short duration with the help of an expert. To avail a personalized diet plan you can write to us at care@dietburrp.com or see this page- Diet Consultation.



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