| As a sports medicine nutritionist, I am | | | | When I moved to America, I started seeing |
| concerned about the lack of awareness and | | | | clients who dieted and exercised regularly |
| confusion people have over the best way to | | | | but still could not lose weight. They didn't |
| lose weight. In the 1990's, we were | | | | realize that a slowed metabolism was |
| erroneously told that all fat was bad for us. | | | | derailing their efforts. That's when I |
| Now, carbs are being blamed for America's | | | | decided to create a plan that could be as |
| increasing waistline. Even some athletes have | | | | effective as the program I developed for the |
| fallen into the low-carb trap. I urge you not | | | | Russian athletes but simple enough for anyone |
| to make this same mistake. If you want to | | | | to use. The Carb Cycling Diet was born. |
| lose weight, build muscle, have tons of | | | | |
| energy, and even improve your skin and sex | | | | The key to carb cycling is learning how to |
| drive - you need to eat carbs. It's true - | | | | exploit the two important bodily processes |
| carbs are good for you! You just need to know | | | | that determine how you look and feel - |
| when and how to eat them. | | | | anabolism and catabolism. Anabolism is the |
| | | | process by which your body builds muscle. |
| First, let's dispel some myths about low carb | | | | Catabolism is the process by which your body |
| diets like the Atkins diet. It is estimated | | | | burns fat. Low carb diets focus only on |
| that nearly 60 million Americans have tried | | | | changing your catabolism - they do not help |
| to avoid carbohydrate-rich foods, such as | | | | you build muscle. By alternating between low |
| bread, pasta and cereal. Even Burger King is | | | | carb and higher carb days, my clients have |
| cashing in on this trend by selling a bunless | | | | been able to get the lean, strong bodies they |
| burger! Still, the average person's weight in | | | | have always wanted. They also enjoy the |
| this country continues to increase. | | | | luxury of eating the foods they love, as long |
| | | | as they eat them at the right time. It takes |
| What is going wrong? Low-carb diets do not | | | | a little discipline at first, but it is far |
| work long-term because they contain too many | | | | easier and healthier than restriction diets |
| calories. They also require you to avoid | | | | like Atkins. |
| carbohydrates for the rest of your life, | | | | |
| which quickly leaves most people feeling | | | | During normal carb days, I recommend eating |
| deprived and unsatisfied. Eating should be | | | | between 350 to 400 grams of carbohydrates. |
| pleasurable, not stressful. Even worse, low | | | | That's about what you probably are already |
| carb diets can wreck your metabolism and | | | | eating. Keep in mind that you should focus on |
| damage your health. Traditional low carb | | | | eating unrefined carbs from whole grains, |
| diets ban fruits and certain vegetables. It | | | | fruits, and vegetables. Limited refined carbs |
| just doesn't make sense to deny your body | | | | from sugar and processed white flour. On |
| these foods, which protect against cancer, | | | | limited carb days, do not eat any foods |
| hypertension and heart disease. Getting | | | | containing sugar or white flour. Try to keep |
| healthy is not just about losing weight, it | | | | your carbs under 300 grams a day. You should |
| is about gaining health. | | | | never starve yourself or feel hungry, even on |
| | | | limited carb days. Sound tricky? It's not! |
| For years I helped members of the Russian | | | | Counting carbs is pretty easy once you get |
| National Athletic Team drop fat, build | | | | the hang of it. Plus, the small extra effort |
| muscle, and improve their performances by | | | | will bring you a huge payoff. If you combine |
| alternating between days of eating a normal | | | | carb cycling with exercise, you will protect |
| amount of carbs and days of limited carb | | | | yourself from age-related illnesses, such as |
| consumption. This method produced amazing | | | | osteoarthritis, cardiovascular disease, and |
| results because it was based on real science, | | | | even form of cancer. You'll also look and |
| not marketing hype by the diet industry. | | | | feel great. |
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