General Rules and Guidelines for Carb cycling 2.0

General Rules and Guidelines for a diet:

Weight in the morning daily for feedback (1)

-Eat Fats and Proteins in the morning, eat Carbohydrates and Proteins at night (2) (20)(21)

-The lower levels of visceral body fat the better the body assimilates carbs (3)

-Fibers provide satiety and doesn’t count towards carbs (4)

-There is a link between protein “deficiency” and increase caloric intake (5)

-Whey protein intake adds to satiety (6)

-Diet Soda and Diet sweeteners can create cravings for sweets (7)

-There is some benefit to consumption of acids with higher carbohydrate meal. (8)

-Adequate sleep is required for optimal carbohydrate assimilation (9)(10)

-glycemic load will dictate satiety throughout the day (11)

-increased protein intake will help maintain lean body mass on a diet (12)

-High protein low fat diet in some ways is superior to high carb diets (13)

– Aerobics in conjunction with weight training helps maintain lean body mass when in caloric deficit (14)

– 7 day 15g per per kg of body mass to fully replete glycogen stores (15)

-When hungry err on the side of higher protein (16)

– The body can and does assimilate nutrients after a workout similar to a fasted state (17)(18)(19)

-High Protein Breakfast benefits satiety and prevents BF gain (22)

– Sleep Deprivation and metabolic function and immunity (23)(26)

– A routine meal pattern may help with thermic effect of food along with weight management (24)(25)

 

(1)http://www.ncbi.nlm.nih.gov/pubmed/16336072

(2)http://www.strengthsensei.com/the-case-for-eating-your-carbohydrates-at-night/

(3) http://link.springer.com/article/10.1007/s00125-003-1074-z

(4) http://www.ncbi.nlm.nih.gov/pubmed/25823991

(5) http://www.jci.org/articles/view/74915

(6) http://www.ncbi.nlm.nih.gov/pubmed/25563737

(7) http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2892765/

(8) http://www.ncbi.nlm.nih.gov/pubmed/16015276

(9) http://www.ncbi.nlm.nih.gov/pubmed/25870289

(10) http://www.ncbi.nlm.nih.gov/pubmed/19255424

(11)http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3762696/

(12) http://www.ncbi.nlm.nih.gov/pubmed/19927027

(13) http://www.ncbi.nlm.nih.gov/pubmed/15941879

(14) http://www.ncbi.nlm.nih.gov/pubmed/10487375

(15)http://ajcn.nutrition.org/content/48/2/240.abstract

(16)  http://www.ncbi.nlm.nih.gov/pubmed/23067428

(17) http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3577439/

(18) http://www.ncbi.nlm.nih.gov/pubmed/16051710

(19) http://www.ncbi.nlm.nih.gov/pubmed/19837871

(20) http://www.ncbi.nlm.nih.gov/pubmed/21475137

(21) http://ajcn.nutrition.org/content/85/4/981.short

(22)  http://www.ncbi.nlm.nih.gov/pubmed/26239831

(23) http://www.lf1.cuni.cz/data/files/praguemedicalreport/pmr_109_2008_04/pmr_04-2008_275.pdf

(24) http://www.ncbi.nlm.nih.gov/pubmed/27305952

(25) http://www.ncbi.nlm.nih.gov/pubmed/15640455

(26) http://www.ncbi.nlm.nih.gov/pubmed/10468992

 

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