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4 x Carb Cycling Myths for Bikini Competitors
Sunday, March 13, 2016 10:57:54 PM America/New_York
By: Joe Lenihan
Carb Cycling Myth #1: “Carb cycling keeps your metabolic rate up higher than linear (aka calories/macros the same each day) dieting by upregulating the hormone Leptin”.This one bugs me the most out of all of them because its giving competitors/dieters a false sense of security, making them think its okay to go with a larger than normal caloric deficit because “carb cycling revs the metabolism”.
The idea of short term high carbohydrate overfeeds boosting metabolic rate has been thrown around a lot over the years. While it is true that Leptin levels rise a little after a single high carb day, it doesn’t affect metabolic rate. This is because there is a significant delay between leptin rising and thyroid output/metabolic rate rising. I think this is yet another example of the body being very efficient at maintaining bodyfat levels to avoid starvation.
Regardless, you have to be in a caloric surplus for any of this to begin to facilitate, and most of the carb cycling for fat loss approaches I’ve seen don’t have the high days high enough to put you in a surplus. The truth is, the only way to boost your basal metabolic rate while dieting (thyroid injections aside) is to stop dieting for at least a week or two, and make sure you eat a reasonable amount of carbs and fat. Not exactly an option for someone nearing a bikini competition.
Carb Cycling Myth #2: “You can eat all the protein you want while carb cycling”. This may be true on low carb days, assuming you’re still in a deficit (I’d still want to know how much I’m eating so I can know how to adjust later). But eat more protein than you need on high carb days, and your body will begin a process called gluconeogenesis, whereby it begins oxidizing excess protein for fuel.
Guess what happens when you overfeed carbs and allow protein to become a fuel source? Your body burns off less of those carbs, which can lead to fat storage. So your overly high protein intake is now sparing your carbs instead of the other way around. Not what we want.
Carb Cycling Myth #3: “Fat intake needs to be kept extremely low on high carb days because eating high carbs and fat at the same time makes you store fat”. If we were talking about a large, more concentrated refeed after a few days or more of going very low carb, I would agree that fat should be kept relatively low. But no properly set up carb cycle for fat loss (“for fat loss” meaning it all averages out to a deficit) is going to have you eating such massive amounts of carbs that you would need to keep fat intake to the ridiculously low 20g/day I see advised on some of these sites I’ve been examining. And if you go too low with fat intake, your body starts what’s called de novo lipogenesis, whereby it starts converting carbohydrates directly to bodyfat.
How do you even go this low fat with some of the ultra high protein intakes being advised? Do you live off of egg whites and whey protein all day? Don’t answer that. I will say that going too high on fat post workout would be a mistake, so do make sure to keep fat low in that meal. But otherwise, a moderate intake is fine.
Carb Cycling Myth #4: “Carb Cycling prevents muscle loss while dieting”. I don’t necessarily consider this as much a myth as I do a HUGE assumption to make, especially considering how much harder it is to precisely adjust a cyclical diet (since water weight is usually up and down, making it harder to gauge fat loss). I’d say carb cycling for sure does a better job maintaining muscle while dieting than a steady low carb diet. But those low carb/calorie days on a cyclical diet are not keeping you anywhere near an anabolic state, yet your body is still trying to recover from previous workouts. It is still those recovery periods where gains are made or lost…that hasn’t changed with the advent of the internet to my knowledge.
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