Carb Cycling Tips for Success- Pt. III

So I've introduced you to carb cycling in Part I of this series outlining the reasons and benefits to this type of diet. In Part II, we discussed how to go about implementing this type of diet and different options to try. Now, we are going to sum everything up with a couple of the items that I think it's important to draw attention to as you are taking this adventure. I've received several questions and I will cover those as well!

Tips for Success

• Map it out before hand, go into it with a plan.
• Journal your food intake- keep track of your calories and carb count throughout the day.
• Stay close to your allotted calorie count. Just because you are counting carbs doesn't mean you can go crazy with your calorie intake. You still want to stay within your calorie goals.
• Save strenuous exercise for your heavy carb days.

How do I know if I'm making progress?
The best way to identify progress with any type of weight loss plan is to take photos. Ideally, take a photo at the very beginning in as few clothing items as possible. You can do this in front of a mirror if you don't want anyone else to see you. Take a photo from the front, side and back. 4-6 weeks later, take photos wearing the same exact thing. It's important to wear the same bottoms and tops so that you can see how those pieces fit your body differently. You should be able to gauge at this point, whether you can see any visible changes and whether or not the type of carb cycling is working for you.

Another great tool is a measuring tape. Write down the measurements of the following circumferences at the beginning, and then every 4-6 weeks after to see your body changing! Remember, weight may not change if we are gaining muscle and losing fat mass. However, our circumferences will likely decrease if we are making progress in the right direction.

• Right Bicep (Widest part)
• Chest (Broadest part)
• Waist (Smallest portion, usually directly under the bust)
• Abdomen (Navel level)
• Hips (Widest part)
• Right Thigh (One hand above the knee)
• Right Calf (Widest Part)

Don't get caught up in the number on the scale. If you've never carb cycled before, you probably will see some weight loss, especially at the beginning. However, it is more important to focus on how your clothes are fitting!

What are good carbs?
It is important to focus on complex carbohydrates when you are carb cycling. Because there are days when you get very few carbs at all, the majority of your carbohydrate intake should come from fruits and vegetables. Here's a list of good complex carbohydrates to focus on:

• Fruits and veggies
• Oatmeal
• Whole grain cereals
• Non-fat dairy
• 100% Whole wheat pasta
• 100% Whole wheat bread

That wraps up our series! If you have any other questions, please feel free to post in the comments section below!