Are you wondering whether eating the correct type of carbohydrate could be the key to weight loss? This checklist helps you to learn the basics of this dieting regime and to decide whether it’s right for you.
What are low glycemic (GL) carbohydrates?
Let’s use breakfast cereals as an easy example:
The GL is calculated based on how quickly sugar is converted into glucose.
In an ideal world, it is best to keep your score 10 and lower.
There are options to this plan:
- Plan high carb days to coincide with days when you work
- Vary the number of carbohydrates you eat each day.
- Alternate days of low and high carb menus.
This will lead to the body learning how to adapt to burning fat as fuel instead of glucose. As a result, less fat will be stored in the body and weight loss will occur.
What foods can you eat?
A successful carb cycling diet plan involves eating healthy foods on both high and low-carb days.
| Breakfast Cereals | Grams | GL Score |
|---|---|---|
| Porridge made from rolled oats | 30 | 2 |
| All Bran | 30 | 6 |
| Alpen Muesli | 30 | 10 |
| Muesli natural | 30 | 10 |
| Raisin Bran Kellogg’s | 30 | 12 |
| Weetabix | 30 | 13 |
| Bran flakes | 30 | 13 |
Your diet should focus on:
- Healthy vegetables
- Fruits
- Wholegrains
- Lean protein
- Good
On a high-carb day, you can add in a couple of portions of starchy vegetables, tubers or whole grains.
What are the other benefits?
The low GL way of eating offers many benefits other than weight loss.
These include:
- Improved insulin sensitivity
- Lower cholesterol
- Better hormonal balance
- Improved metabolic health
- Improved sporting performance
- Better muscle growth
- Boosted recovery times after exercise
What must you bear in mind when changing to a low GL carbohydrate diet?
- Match your diet to your personal goals and individual makeup e.g. height, gender and
- Remember that food quality matters as much as
- You need to work out your calorie maintenance requirement so you can plan your macros
- Remember to keep your protein and fats intake constant even on low carb
- Remember you’ll need to maintain a calorie deficit on your low-carb days to lose weight
How do you get started?
- Don’t forget to count your macros – you can’t focus solely on carbs.
- Don’t overindulge in your high carb
- Plan your carb regime around your own individual needs and workout
- Don’t skip meals.
- Make your plate look full on low-carb days by eating more leafy greens.
- Eat more whole grains on high-carb days so you feel satisfied and
- Don’t worry about indulging in an occasional
- Talk to a nutritionist to get a personalized eating