Page 117 - The Skinny On Your Diet Plan

There are different types of Carb Cycling that include:

• Infrequent, big refeeds - higher carbohydrate intake every 1-2
weeks during a lower carbohydrate intake phase.

• Frequent, moderate refeeds - higher carbohydrate intake every
3-4 days during a lower carbohydrate intake phase.

• Re-feed Days: it is best to implement them on days of
exercise. Also, to help manipulate insulin and maximize its
anabolic effects, it is best to take in the majority of
carbohydrates first thing in the morning and around the
workout/exercise window.

With carb cycling, there will be a time that a plateau is reached, and
overall intakes will have to be changed.

Why is it used?

Cycling carbs is more of a hormonal strategy than a caloric one.
Varying carb in- take influences several hormones that determine body
composition.

• Insulin

• Leptin

• Serotonin

• Cortisol

Manipulating insulin via carbohydrate intake is the most important
aspect of maximizing body composition using the diet because of its
anabolic effects. Insulin regulates amino acid and glucose intake entry
into the muscle cells.

Lowering your carbohydrate intake potentially increases insulin
sensitivity, which is associated with better body composition.

Carb cycling may help control leptin and ghrelin levels. Leptin is
secreted primarily in fat cells, as well as the stomach, heart, placenta,

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