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