How to Rotate Starch & Sugar Carbs

Fruits are essential sugar carbohydrates to rotate with your starch carbs.

Carb rotating or carb cycling refers to the weight loss program where you exchange starch and sugar carbohydrates every few days to increase maximum fat burn. Bodybuilders frequently discuss carb cycling as a way to "cut," meaning to lose fat as opposed as to "bulking," which is gaining weight and muscle mass. Rapid weight loss diets promote carb cycling because the body reacts quickly to carb rotating, producing dramatic weight loss results.

Instructions

1. • 1
     Eat low-carb, starchy foods for three days following the first. During this time, your meals should consist of potatoes, yams, beans, legumes, oatmeal, whole grain bread, fiber cereals, brown rice, whole-wheat pasta, and corn. You want to minimize your carbohydrate intake during this time, staying around 150 total carbohydrates.
   • 2
     Eat sugar or simple carbs on the fourth day, maximizing your carbohydrate intake to 350 total grams of carbs. Possible food selections are strawberries, oranges, apples, kiwi, and bananas. You may cheat with sugar carbs such as cookie or slice of cake, but avoid spiking your calorie and carb intake. You want to maintain control over your calories and carbs, even on high carb days.
   • 3
     Time your meals with your workouts. Experts say the best times to eat carbs are before and after exercise routines. Muscles have their greatest need for energy during these times, and carbohydrates provide the source for that energy.
   • 4
     Reduce your carb intake in the evening. A strict rule of carb cycling is never to eat and then sleep. Watch your carbohydrate intake as your day winds down.

Tips & Warnings

• Eat protein such as lean red meat, fish, chicken, eggs, legumes, nuts, and seeds with every meal.
• Drinking water helps any diet. Know how much water you need to drink by dividing your total body weight by two. The resulting number is how many ounces of water you should drink per day.
• Avoid frying, adding fatty salad dressing, butter or vegetable in food preparation. Instead, use soy, mustard, balsamic vinegar, and spices.