The Carb Cycling Diet

7/30/2019 The Carb Cycling Diet

1/20


2/20

www.thecarbcyclingdiet.com Copyright 2011 2

Medical Disclaimer

The ideas in this book are for informative and entertainment purposes only. They are not rigid diet prescription. Any

changes to your health and diet should be approved by a qualified doctor or health professional. This is not a zero carbohydrate

diet. It is not intended for beginners. If you have a pre existing medial condition you need to consult your doctor before

attempting any training or nutrition program.


3/20


THE CARB CYCLING DIET


4/20


Table of contents

1. Introduction to carb cycling

2. What is carb exactly

3. Why carb cycling works

4. When to do carb cycling

5. How to do carb cycling

6. How to adjust and track carb cycling results


5/20


Chapter 1 introduction

Carb cycling is not a new concept. It has been around for many years and been used very successfully by many

people in its various forms. Although there is much confusion about the topic, and rightly so there are many different

people in the world, different body types, metabolism, age, gender, goals, physical ability etc, etc, so its needless to say

that not all exercise programs and dietary approaches work for everyone.

Carb cycling is just another approach or technique plain and simple.

It is not rigid prescription to live your life by, it is not a magical bullet, it is definitely not a quick fix, and it is definitely

not for people who dont exercise and dont eat well.

So if any of the above applies to you then save you the time and stop reading until you are committed and

motivated and are eating correctly and exercising regularly.

The following chapters aim to focus just on the carb cycling part of any diet and training program. If youve

been involved in training and nutrition you will know there is allot of cross over with information and ultimately

everything you do affects everything else. So with this book the aim is just to touch on that info as this is not an

exercise manual or a complete guide to human physiology or nutrition, but a basic understanding will help you out

along the way.

The following chapters are broken into sections to give you a good understanding behind the system then the

last couple of chapters go into the nitty gritty application, which will show you how to set up the carb cycle for yourself.

How many calories you need how many grams of each protein carbs and fats you ll need.

I use tables and graphs to highlight points and make it easier to follow when figuring out your calories and how

many grams you need for protein carbs and fat. And when it comes to the working out formulas and stuffits all they

ready to go.


6/20


Chapter 2 what is carb cycling exactly

Carb cycling is a term used by fitness professionals, mainly body builders and fitness models to describe the

process of manipulating carbohydrate intake at various times, and various phases of a training program example a

cutting phase in body building program, too become very, very lean and in the case of a body builder very ripped.

Carb cycling is or was one of the best kept secrets of many professional body builders and fitness models for a

long time. Average Joe gym rat has no clue how to get ripped abs despite how many crunches he does and how many

protein shakes he drinks.

Whats missing? Well as mentioned earlier there many ways to get the results you desire but most commonly

you see the same poor results because of the following

1. No plan or set goals2. No time frame to achieve them in3. No tracking what food is actually being consumed4. Not monitoring the training i.e. volume, intensity recovery5. Over training is huge6. Limited variation in excise choices7. No plan for dieting8. No knowledge of what foods are needed

Tick any of these boxes and you will struggle to get results regardless of whichever dietary approach you take.

Carb cycling in more detail

Ok so basically when we breakdown carb cycling, the energy that the body uses comes mainly from carbohydrates.

They are easy to metabolise absorb and are used for running lifting, whatever. They are the preferred source of energy for the

body.

Secondly we have fat; body fat is nothing more than stored energy. Some have more than others and some have way

more than others.

Fat is a slow to metabolise fuel, meaning that if your to suddenly be stranded on a dessert island with no other food

available your body would draw from your fat stores and keep you alive (as long as you had water).

So when we want to use carb cycling we are looking to get lean, and not just lean we want to hold on to all our muscle

mass (very very important), muscle mass is your metabolic Fire that chews up all your calories and turns your metabolism into

over drive. It is very critical if you want carb cycling to work effectively. And in our case to get lean and ripped you need to be

muscular.

So if we wanted to dip into our fat stores and promote fat loss shouldnt we just eat way less calories? No is the answer,

simply if your calories got too low your metabolism slows and your body essential does nothing except try to survive.

You can go to the average gym rat has no idea when it comes to this concept. Go and ask 10 people how to get lean and

youll get 10 different answers.

So we dont starve ourselves on a carb cycling diet, we do exactly as the name suggests we cycle our carbs and calories

in such a way that tricks our body into burning more fat without sacrificing too much precious muscle. The way we do this is to

carefully measure and work out a few equations to give us a pretty solid numbers to work from.


7/20


Ifyoure just in the habit of a bit of this and that when it come too eating youre not going to have the success from

cycling your carbs. Everything has to be spot on, so you can track measure and adjust to see if what you doing is moving you

closer to your goal (well talk more about tracking and adjusting your progress later on).

Keeping track of everything you eat how much etc is the discipline it takes to look ripped like a body builder. If you want

to look well defined around 8%- 14% body fat, depending on how much muscle you have, you dont need to freak out and go

hard out training like a body builder. Just follow the simple steps and lift weights regularly and cycle carbs when you want to

become leaner. Simple as that.

So just to recap carb cycling is a process of rotating various amounts of carbs and calories to trick our body to burn

more fat and hold onto muscle with the side effects of long term calorie restriction.

We do this by depleting glycogen stores and filling them back up or re feeding on the high days of the cycle. And we

repeat this process to lose fat faster, and also limit the amount of muscle lost because calories are never low enough for

extended periods of time.

The next chapter goes into why carb cycling works.


8/20


Chapter 3 why carb cycling works

Carb cycling is part art and science, it needs to be fined tuned by the individual and tracked and measured to

see what you get as a result. The science is very sound and one study in particular shows the effect on calorie

restriction like nothing else, and will never be attempted again.

Starvation Response

The Minnesota starvation study was conducted in world war two, to see what effects post war food shortages

would have on survivors / refugees that were affected by the food shortages in Europe.

The way it was conducted a group of men were selected to voluntary starve themselves i.e. restrict their

calorie intake to see what effects the rations/ leftover food supplies would have on people.

So over a period of a few months the men gradually restricted the calories until eventually they were allowed

only half the daily caloric needs. Think of your caloric needs, then halve it and see how you go sticking to it, not very

likely.

So needless to say the men were nothing but skin and bones by the end of it, they looked like they had just

escaped a concentration camp. No one died but one guy cut his thumb off with an axe due to his judgement being

impaired but the lack of food.

So whats the lesson here?

Well starvation response is a very really thing, it slows your metabolism so you can survive, it shreds muscle

like you wouldnt believe and your general health is going to suffer massively. So dont do it.

So how long for the beginnings of starvation kick in, most experts agree that its only 3 days.

The above graph shows what happen when to restrict calories for too long.

First we start out with 2500 calories maintenance level; this is the amount of calories needed to stay the same

weight. Next pink line shows the first cut in calories down to 2200, not a bad amount to drop for slow steady fat loss.

Week 4 rolls around and its getting a bit harder to lose weight so our dieter cuts calories lower again down to

1900 calories pretty much right on the door of starvation. Meanwhile the metabolism is already starting to slow, each

week 1 week 2 week 3 week 4 week 5 week 6 week 7 week 8 week 9 week 10 week 11 week 12

daily calories 3000 Eating every thing in site leads to major calorie excess

2900 this is the "ive had enough of this " point

2800

2700

2600

2500 maintainence level

2400

2300

2200 new mainetnance level after 2 weeks

2100

2000

1900 new maintenance level after 4 weeks

RMR 1800

around here 1700 well and truly in starvation mode

1600

1500


9/20


drop in calories slow the metabolism so the body can survive on less calories. This dieter loses some more weight then

plateaus again.

Finally the final cut trying to stay on 1700 calories per day last about a week. Needless to say this progressive

starving plan has fully kicked in the starvation response. At this stage people fold quicker than superman on laundry day

and decide that stuff this Im going back to what used to eat.

And they do. (See the blue line)

But what happens, the body is so keen to fill its fat stores because it was just in a famine. It tells you to eat

everything insight, so what happens, well the big black arrow indicates the amount of excess that the body has just

received. Keep in mind the body has slowed down to operate on 1700 calories now its got almost 3000 calories just

shovelled in, so the body sees this as excess and here we go straight to fat storage.

This is the life of the yo yo dieter.

They wake up one day decide eating is not for them so they cut way back on their food, to their

surprise they jump on the scales and loos 2-3 kgs or pounds, they feel great .

however day after a few weeks they dont feel to crash hot, no energy, sluggish tired run down, oh wait lets go

hit the gym more stress more damage, lose a bit more weight but the hard they try the more stubborn the body

becomes to letting go of fat.

week 4 rolls around (if they make it this far) and they cant take it anymore, so feeling ravenously hungry they

chow down everything in sight, all of a sudden the body is freaking out because there is now excess calories, and off to

fat storage it goes.

Jump back on the scales and viola the weight is back on and the cycle repeats its self.

Starving your self will only make you fatter, repeating this cycle is why so many people are obese. And whats

worse they truly dont know why?

Understanding muscle glycogen

So where does carb cycling fit in, well the whole reason carb cycling is so effective is because when you reduce

calories mainly carbs we are dipping into the starvation response but only very briefly.

High Low Low Low High Med Low Low High

Glycogen Levels 3000 Calories

High

2000 Calories

Glycogen Levels

Low

Carb Cycle Days


10/20


When you dip into the edge of the starvation response if your still training weights your body still needs its

muscle so its less likely to want to lose it. So the body draws from fat to replenish the glycogen stores.

The above table shows the black line which represents glycogen usage/depletion during a typical carb cycle,

having a high day and then 3 low days followed by a high day again.

The reason for the high days is simply to refill our glycogen supply so we can deplete it again.

This up and down cycling gives us all the benefits of cutting calories without losing muscle because the body

doesnt have a chance to fully experience the starvation response. However stay in the red too long and starvation

response will happen guaranteed. Not ideal.

When we dip into starvation mode we are forced to burn more fat as fuel. When muscle glycogen is depleted,

This is the main source of ATP aka energy the muscle use to perform work.

The main way we replenish glycogen is to consume carbohydrates as this is the quickest way for the body to

rebuild its glycogen stores.

Glycogen is stored in two places, the skeletal muscle near the surface of the skin and the liver, the liver has themost storage of glycogen. The body is constantly going through processes to replenish glycogen storage.

In the absence of carbohydrate the body looks to fat storage, if the body is in starvation mode the first thing it

looks to eat, aka catabolise (catabolism) is muscle.

Why?, because muscle has stored glycogen with in it, and it is very expensive in terms of calorie usage

to maintain muscle mass, and remember starvation = lowered metabolism, lowered metabolism = muscle loss so it

breaks down the muscle to get the Glycogen along with the water that goes with it and the result is you drop body

weight faster than is normal. If this happens your calories are to low or they are low for too long.

We always need at least 20% carbs the reason is that carbs have whats called a protein sparing effect which

means that muscle wont be break down as much when there are still carbs available. No carbs = good bye hard earned

muscle mass.

The more muscle you have and the more you can retain the better carb cycling will work. The reason is the

higher the lean mass the faster the metabolism, and as we have just discussed when we restrict calories we are slowing

the metabolism, slow metabolism too far and starvation response kicks in and makes it hard to lose fat.

Also eating more smaller meals frequently will help to keep the metabolism high through the thermic effect of

feeding, which basically means when you eat you produce heat, when you produce heat you burn calories.(most people

dont know that a calorie is a measure heat).


11/20


Chapter 4 when to use carb cycling

The only time carb cycling will work to get you lean, is when you are already training doing resistance training. If youre

not lifting weights your body has no reason, other than the minimum needed to survive and function. to keep its muscle.

If your muscle mass goes then your metabolism will slow, not ideal for losing fat.

So what the solution? You need to maintain your training program. Forget about bulking up, it wont happen as your

trying to chase to separate goals.

So focusing on getting lean and maintaining lean mass is the goal of your carb cycling phase.

However you can expect to have lean mass loses over a period of time and thats why carb cycling is only a short term

approach usually 12 week up to 16 weeks, the same amount of time body builders use to get into completion shape.

Other times to use it will be coming off a bulking phase to cut back on fat while maintaining muscle mass.

The next chapter goes into the actual process of getting the plan into action.


12/20


Chapter 5 How to Do Carb Cycling

Ok so far weve covered Introduction to carb cycling What is carb exactly Why carb cycling works and now were going

to cover is how put a carb cycling diet plan into action.

So to start with as I mentioned earlier on that this diet is not rigid prescription, it is basically used for short periods to

get as lean as possible in the shortest possible time without losing tons of muscle mass, similar to what you would be used

to prepare for a body building comp.

So not everyone is going to be the next Mr. Olyipmia, but we can use it to get ready for a holiday, for summer or just for

the hell of it really.

Ok so to get the best results you already need to be training. You need to be muscular some definition around 14%-19%

body fat somewhere in that region.

If you know your lean mass which you can calculate doing a skin fold test, or other body fat test it is the best way to

figure out your calorie intake and macro nutrient intake i.e. carbs, protein and fat. And youre all important metabolic rate

often call your basal metabolic rate, RMR BMR etc.

So having a healthy baseline diet not eating crap, to work from should have you around the 14% mark anyway or lower

depending on your body type.

Normally a carb cycling diet will last from 12-16 weeks max, this is because the closer you get to the end date the lower

your overall calories and the lower your intake of carbs will be. This makes it very hard physically to stick to like most

completion phase body building diets because your bodys main fuel source is being restricted.

Other times carb cycling works great is when youve come off a bulking phase. Now with most bulking phases fat gain is

going to happen its very hard not to get massive gains with eating like a horse. So youve built your muscle up now you

want to get rid of the fat without getting rid of the muscle carb cycling will help burn fat whilst helping to maintain lean

mass.

There are no hard and fast rules as to how much fat to muscle you will lose but the general rule of thumb is if you lose

weight really quick chances are a lot of muscle mass goes too. So the slower you lose the fat and the weight the better.

So you might be asking what I do to put this all together. Well Ill show you each step its easy once you know how

So here we go

Ok so here it is

Step 1 Find out your current lean

mass

Use a skin fold calliper test Jackson and Pollock sum of

7 is the one I use

Step 2 Go to http://www.linear-software.com/online.html

To figure out your body fat %

step 3 Find out your lean mass = Use Jackson and Pollock sum

of 7 skin fold test

Step 3 multiply your Lean mass in

pounds by .45

79.2 (example) If using kgs you dont have

to convert anything

Step 4 Do this equation 21.6x number on step 3 21.6x79.2= 1710 (example)

Step 5 Add 370 + 1710 2080

Step 6 This leaves you restingmetabolic rate (RMR)

2080 calories per day
http://www.linear-software.com/online.htmlhttp://www.linear-software.com/online.htmlhttp://www.linear-software.com/online.html


13/20


So resting metabolic rate is how many calories you would burn for the day if you woke up and just laid in be all day and did

nothing. The higher the resting amount of calories the higher the muscle mass of a person, which is what were after.

Ok once we know your resting metabolic rate we need to establish 3 levels of activity multipliers using the equation

Sedentary - little or no exerciseCalorie-Calculation = BMR X 1.2

Lightly Active (light exercise/sports 1-3 days/week)

Calorie-Calculation = BMR X 1.375

Moderately Active (moderate exercise/sports 3-5 days/week)


Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week)


Extra Active (very hard daily exercise/sports & physical job or 2X day training)Calorie-Calculation = BMR X 1.9

Activity level Resting metabolic rate Activity multiplier Calories per day

Low day 2080x 1.2 2496

Med day 2080x 1.5 3120

High day 2080x 1.7 3536

So this now gives us the calories we need each day depending on our activity level.

The way we proportion carbs proteins and fats

Carbs Proteins Fat

Low day 25-30% 45%-50% 25%-30%

Med day 40% 40% 20%

High day 50% 30% 20%

So now we know how main calories it takes u to maintain our weight, and also how many calories we need

for different activity levels. The next thing we need are targets for how many grams for carbs, proteins and fats we

need for the % amount.


14/20


The above table gives us a pretty accurate guide for the amount of calories for the particular day in the cycle, then a

breakdown of how many calories come from carbs protein and fat, then finally the actual grams for the target ratio

Lets use the 3000 calories example, first we look at the top table and see 3000 look across that line and you can see

that for the low day were getting 750 calories from carbs, 1500 calories from protein, and 750 calories from Fat.

The table grams per calorie breakdown shows how many grams total you need so for low day 3000cals were looking

at 187.5 grams carbs, 375 grams of protein, and 83.3grams of fat. Simple as that.

All you need to know is how many grams a particular food gives you of carbs, proteins, and fats

The table below shows how many grams per 100 are in a particular food so using 100 gram of chicken we can see that it

has 164 calories, 30.8 grams of protein and 3.5 grams of fat.

Protein Grams cals carb pro fat

chicken breast 100 164 0 30.8 3.5

chicken breast 500 grams 820 0 154 17.5

The above table shows what a serve of 500 grams of chicken breaks down to, 0 carbs, and 154 grams protein, 17.5

grams fat at the end of this book is a table showing a whole heap of protein, carb and fat sources that should be able to get you

started.

www.fitday.comis a good resource to find out nutritional info. Its an online food diary that allows you to track and see

protein carbs and fats that youre eating and its all free.

Low day

Calorie Break Down

Med day high day

25% 50% 25% 40% 40% 20% 50% 30% 20%

carb protein fats carb protein fats carb protein fats

1500 375 750 375 1500 600 600 300 1500 750 450 300

2000 500 1000 500 2000 800 800 400 2000 1000 600 400

2500 625 1250 625 2500 1000 1000 500 2500 1250 750 5003000 750 1500 750 3000 1200 1200 600 3000 1500 900 600

3500 875 1750 875 3500 1400 1400 700 3500 1750 1050 700

4000 1000 2000 1000 4000 1600 1600 800 4000 2000 1200 800

Grams Per Calories Break Down

Grams Grams Grams Grams Grams Grams Grams Grams Grams

carb protein fats carb protein fats carb protein fats

1500 93.75 187.5 41.7 1500 150 150 33.3 1500 187.5 112.5 33.3

2000 125 250 55.6 2000 200 200 44.4 2000 250 150 44.4

2500 156.25 312.5 69.4 2500 250 250 55.6 2500 312.5 187.5 55.6

3000 187.5 375 83.3 3000 300 300 66.7 3000 375 225 66.7

3500 218.75 437.5 97.2 3500 350 350 77.8 3500 437.5 262.5 77.8

4000 250 500 111.1 4000 400 400 88.9 4000 500 300 88.9
http://www.fitday.com/http://www.fitday.com/http://www.fitday.com/


15/20


The cycle days

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Week 1 High Medium Low High Medium Low Low




Week 5 Low Low Med High High Med Low




Week 9 High Low Low Low High Low Med




Week 13 Low Low Low High Low Low Med




The above table shows a typical cycle this is a rough guide to what yours will look like just remember, no more than 3

days on low carbs then on the 4th

day make sure you re feed with a high day.

What you will notice is as the weeks go on there are more low days within a week progressing all the way to week 12

16 where 5 low days out of 7 very tough but this is what it takes to get in competition shape.

Ifyoure training very intensely throw in a medium or high day here and there just to keep your glycogen levels up

enough. Know when to re fed will take some time to tune into because everyone is different

Another tip to consider is train your hardest days on the high carb days, this way you can still have enough energy onboard to perform a strong work out. The lower the carbs and calories the harder it is to maintain the same effort.


16/20


Chapter 6 How to Track and Adjust Your Progress

So now youve got all the basic tools to put the carb cycle together. The best way to track your progress is weekly skin

fold testing. (Yes weekly). This way you can be certain that every week you are making progress towards your goals.

I recommend a sheet like the example below

Week 1 Lean mass Fat mass Body fat %








This way you can track your results and adjust your training and diet accordingly.

As I mentioned earlier your goal is to try and not lose muscle while cycling carbs. The best way I have found to measure

your strength is to pick 2 or 3 lifts that you consider your bench marks, mine is dead lift.

So general rule here is if you are still able to do your one or three rep max for a given lift you still have sufficient muscle

and strength on board to lift the load. Make sense?

Any time your bench mark lifts drop to far is a sure sign you are becoming weaker so keep an eye out for drastic drops

in your max lifts, however they will steadily drop across the board as you progress through a full cycle because you dont have

the same amount of calories on board and energy in the form of carbs to give 100% each time.

Training

Ill take some time now to go into the training side ofthings; before you picked this book up I hoped anyone who

decided to read this book is already lifting weights.

Ok so as I mentioned you need to be lifting weights. Theres no getting around it. Now depending on your body type

you need to also be doing some form of cardio. Two methods I have found that work the best are low intensity long duration

continuous training and high intensity interval training. I use both at different time for different reason.

When you are always doing very intense weight training it is very hard to do very intense cardio as well. So when doing

an intense strength phase you should consider doing 3-5 hours per week of walking, jogging or cycling at a low to moderate

intensity to help burn up some fat while still giving your body time to recover from the weight sessions.

On a lighter weight training week so maybe 50%-80% of your max for strength and hypertrophy you might consider

doing hard cardio i.e. interval training. This way your body is getting a harder work out from the cardio and the weights become

more of a maintenence phase for your muscle. Then all you do is cycle back and forth between the two types of cardio and listen

to your body and youll know when to push and when to back off and rest.

As for the different days of the carb cycle, for instance on a high carb day you should do your hardest training. On the

low and medium days you should try and train as hard as possible but remember you will most like have a decrease in

performance as you progress.


17/20


FAQS

Imnot losing body fat

Your calories are in excess, or your calories are too low. If your calories are spot on your cycle of low days may be too long or too

short try adjusting but do not go any longer than 3 days low.

Imstill not losing body fat

Do way more cardio, different body types need different amounts of cardio

Ifeel really flat and have no energy

If this happens try and make it to your next high day, or bump up to a medium day just to get you through. If need do two high

days in a row that should bring glycogen right back up youll probably have to do back to back high days ifyoure doing lots of

heavy training.

Ive lost way too much strength

Calories are to low and intensity is to high, use the bench mark strength test at least once per week to notice any changes. If

youve over trained have 3-5 days of weights just do light cardio and maybe 50% loads whilst re feeding with high and medium

days and get plenty of sleep.

Imnot losing fat fast enough

Set a realistic target to start with and experiment you wont get it right the first time thats why its important to log everything

so you can look back and make a judgement and pin point whether its diet, training, lack of rest etc that causing the problem.

Remember stick to the plan and dont go changing something everyday give it 3 -4 weeks before you tweak the program.

What should I eat?

To be successful you need a 100% clean diet, you cannot get super lean by eating crap food, the last section of this book gives

some example of foods and there calories per 100 grams. Assuming your already reasonably muscular food should be an issue.

Conclusion

So that about wraps up a simple how to guide on carb cycling. Key things to remember,

1. Figure out your lean mass and body fat %2. Figure out your calories needed. Youre resting metabolic rate and then your activity multiplier for a low, med, and high

day.

3. Next figure out using the table, the calorie break down and then the grams for carb, proteins and fats to give you ourtarget amounts.

4. Next find out which foods and what quantities are going to add up to those target amounts.5. Plan your low, medium and high days in your training program. Start with less low days then progress to adding more

low days during the week. Also position your high carb days on days where you train the hardest.

6. Once you have your gram targets sorted, your calories etc. You've got your cycle laid out. You need to put it into actionfor 3-4 weeks the make adjustment after that.

7. Keep track of body fat by using the skin fold test each week. Do this as much as possible in the early stages to makesure that you are on track.

8. Once you find a good balance make a note of everything that you are doing so next time you come back to do it youllbe able to launch straight into what works for you.

9. Remember as you get more muscular you need to adjust calories intake to feed the new muscle that you have built. Bepatient and consistent.

10.

Once you come to the end of a carb cycle (12-16 weeks), dont launch straight back into a high maintenance levelgradually build back up to so you dont experience rebound weight gain.


18/20


A quick word about nutrition

The table below show a quick reference to some foods you might typically eat, when eating carbs you want to focus on the

complex and fibourous carbs. These are the slowest to absorb and give sustained energy. The only time simple carbs should be

used is before and after training to quickly replenish glycogen. But keep in mind the stricter the diet the more you would favour

fibrous carbs.

Protein should be a staple all the time and be eaten at every meal, usually about 5-6 times per day, eat them with carbs to give

optimal absorption. Also remember to drink plenty of water while in taking higher levels of protein.

You shouldnt have to worry about fat intake too much because most protein sources have fat in them already so some flax seed

or omega blend oil will do the trick.

Pre and post work out shakes are fine to just make sure to account for them in your daily calorie expenditure.

Keep in mind that for carb cycling to work well your baseline diet needs to be pretty spot on so if you dont have the basics right

carb cycling wont work.


19/20


Protein Grams cals carb pro fat

chicken breast 100 164 0 30.8 3.5

beef lean 100 148 0 19.8 7

turkey 100 196 0 28.5 8.3

kangaroo 100 95 0 22 1.1

tuna 100 116 0 25.5 0.8

salmon 100 144 0 20.6 6.3

lamb 100 197 0 26.5 9.2

CARBS / COMPLEX

potato white 100 104 19.4 1.7 2.4

sweet potato 100 114 20 1.9 3.3

corn 100 86 19 3.2 1.2

oatmeal 100 384 67 16 6.3

amaranth 100 407 72.7 17 6.1

buckwheat pasta 100 343 71.5 13.2 3.4

white rice 100 129 27.9 2.7 0.3

brown rice 100 110 22.8 2.6 0.9

Quinoa 100 374 68.9 13.1 5.8

Carrots 100 41 9.6 0.9 0.2

kidney beans 100 187 20.9 7.9 8.4

Butter beans/Lima 100 176 19.1 7.1 8.3

FIBOROUS CARBS

Asparagus 100 39 4 2.3 2.2

Cauliflower 100 44 3.9 1.7 2.9

Celery 100 39 3.9 0.8 2.5

Cucumber 100 12 2.2 0.6 0.2

Green Peas 100 101 15.2 5.2 2.4

Mushrooms 100 22 3.3 3.1 0.3

Pumpkin 100 26 6.5 1 0.1

Rocket 100 25 3.65 2.58 0.66

Spinach 100 23 3.6 2.9 0.4

Zucchini 100 21 3.1 2.7 0.4

tomatoes 1 22 4.8 1.1 0.2

SIMPLE CARBS / SUGARS

apples 1 72 19.1 0.4 0.2

bananas 1 105 27 1.3 0.4

coconut 100 354 15.2 3.3 33.5

pears 1 96 25.7 0.6 0.2

mango 1 135 35.2 1.1 0.6

Paw paw 100 39 9.8 0.6 0.1

papaya 100 39 9.8 0.6 0.1grapes 100 69 18.1 0.7 0.2


20/20


peaches 1 38 9.3 0.9 0.2

grape fruit 1 82 20.7 1.6 0.3

orange 1 62 15.4 1.2 0.2

FATS

avocado 100 160 8.5 2 14.7

flax seed 100 534 28.9 18.3 42.2

Fish oil 1 123 0 0 13.6

almonds 100 578 19.7 21.3 50.6

walnuts 100 654 13.7 15.2 65.2

olive oil 1 119 0 0 13.5

peanut butter 100 635 18 28.4 50.9

olives 100 117 5.4 0.9 11.3

The Carb Cycling Diet

Documents

Transcript of The Carb Cycling Diet