Follow by Email
Low Carb Creamy Tuscan Chicken Recipe Instructions
When following a low carbohydrate diet , for the first few days, there is an adaptation period during which most people report feeling run-down or tired. Some people report feeling irritable, out of sorts, and unable to make decisions. For most people, these feelings disappear after the adaptation period, however, and are replaced with feelings of calm and balance and more consistent energy.
Although most people report a waning of cravings while in ketosis, some people may crave carbohydrates during ketosis for psychological reasons. During a hypocaloric ketogenic diet, the carb cravings may combine with hunger pangs , making matters worse. A CKD offers a way to combat this. It offers a cyclical "refeed" sometimes also called a carb-up.
During this phase, the diet consists mostly of complex carbohydrates , with limited fat, sucrose and fructose. Since the glycogen stores in the liver and muscles are depleted, these carbohydrates go straight to refilling them instead of being added to the body's fat stores. For this reason, the amount of calories consumed during a refeed can be far above an individual's usual dietary intake.
While a typical CKD consists of 50g or less of carbohydrate per day, the typical refeed consists of g of carbohydrate.
Normally this sort of training would be relatively impossible on a pure ketogenic diet, as glycogen stores in the body are almost constantly depleted. The refeed process can lead to gaining fat if more carbs are consumed than needed to replenish glycogen stores. The timing, duration, and macronutrient composition of a refeed are crucial to the overall success of the diet.
According to a published article in the British Journal of Nutriton  a test group who consumed less than 40 grams of carbs for two days saw improvements in insulin resistance. Cycling carbs is more of a hormonal strategy than a caloric one. Varying carb intake influences several hormones that determine body composition. The fat-storing and muscle-building hormone. When we consume carbs, insulin is released into the bloodstream to help the metabolic machinery shuffle carbs into the liver for use as fuel later, or to muscle cells for storage.
These storage depots for carbs are finite. When they become full, as they do when we eat too many carbs, they are metabolized and stored as fat.
The key to carb consumption, as far as insulin is concerned, is to eat to the point of satiety and having enough fuel for workouts and energy balance, but not consuming so much that we get spillover into fat storage. Insulin release varies based on type and amount of carb consumed.
Carb cycling manipulates insulin to minimize fat storage and maximize muscle synthesis. Low-carb and no-carb days help us stay sensitive to insulin, and push fat burning. High-carb days maximize muscle growth and replenish carb storage to enhance exercise intensity. Produced mostly by the fat cells, leptin is a regulatory hormone for hunger and satiety. Unlike insulin, leptin does not increase significantly as a result of a single meal. Instead, it creeps over a sustained period of increased carbohydrate consumption.
Leptin acts as a feedback mechanism in the hypothalamus to signal satiety. In addition, through secondary hormones, leptin also signals to the body to speed metabolism.
In those who eat a high-carbohydrate, high-calorie diet, leptin remains high. When this happens, we cannot feel full -- a dangerous outcome for those trying to lose weight.
However, very low levels of leptin, which occur on a low calorie and low carbohydrate diet, give the body the opposite message: In carb cycling, when leptin begins to recede to the point of drastically increasing hunger and slowing the metabolism, a high-carb day is in place to help reset it. This way, we stay leptin-sensitive. Carbs boost serotonin production, so eating carbs boosts mood.
Low serotonin, as would occur as a result of a low-carb diet, is associated with increased cravings for sugar and chocolate.
Many diets fail because low serotonin makes dieters feel depressed. Carb cycling regulates serotonin levels and as a result, curbs cravings. From a psychological perspective, carb cycling as a protocol is easier to sustain than other diets because serotonin never drops off completely.
Cortisol is a catabolic hormone, meaning it breaks down molecules to be used as fuel. However, there is plenty of research to show that eating protein can help maintain muscle even in a catabolic state. Eating a meal containing carbohydrates essentially shuts off cortisol production; this is why many bodybuilders will eat a meal containing carbs and protein immediately upon waking.
By carb cycling, excess cortisol production and muscle catabolism is avoided. At just about the time that cortisol production begins to become excessively catabolic following no- and low-carb days, a high-carb day is in place to reset this hormone to avoid muscle loss.
Video of the Day.