So I have a few clients who are carbohydrate cycling right now, all of them have been solidly keeping a food journal, tracking, and planning their meals for at least four months.
But sometimes when we introduce carbohydrate cycling, it becomes this big overwhelming thing. Getting the protein and carbs right on different days. So I always like to put it in perspective:
First Priority: Calories
Second Priority: Getting enough Protein
Third Priority: The Quality of Carbohydrates and Fats
Fourth Priority: Advanced Timing (Carbohydrate cycling, Intermittent Fasting, Meal Timing, and so on) *Least Important!*
Scratch that, it’s not even “least important,” it’s likely setting you back. For many, it does more harm than good.
So it’s important to note that while those things can help, they are also the least important part of the equation. If you don’t have the calories right, you aren’t going to lose any fat at all, regardless of your protein, your food quality, or especially, the absolute least important part of the puzzle – your advanced timing strategy. It will make no difference.
And then, the next thing you should handle is protein. Thtat way you’ll feel more full, and you’ll hold on to muscle while you’re losing fat.
And – only if you already have calories and protein handled – then can you move on to quality of carbohydrates and fats. With whole food, better quality carbohydrates and fats, you’ll feel more full and usually get more volume of food for less calories.
Lastly – and only if all of the above is perfect – then you can get a boost from an advanced timing strategy. I can’t emphasize enough that it will make no difference (regardless of the marketing bullshit you’ve been told) without getting everything else in line first.
There very truly is a hierarchy of what is going to make the most difference in your diet. Don’t be fooled when people try to sell you a second, third, or fourth priority only plan.
UPDATE: There was a time when I went through a phase where I thought carbohydrate cycling might be a high level, useful tool. It’s not. It’s really not. If you’re a pro-bodybuilder or a fitness model and you like it, that’s cool. For the average person, it hurts much more than it helps.
What I’ve found to be more effective, is having clients get a solid, balanced meal in, about every 4-6 hours. There’s no magic to that, it just works really well for self-regulating eating, like, it makes it easier to eat when hungry and stop when full. If you really want to try fasting, try out fasting between meals.
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