Rotate "Carbs" for Rapid Fat Loss
By Jayson Hunter, Registered Dietitian
There are two general approaches to Carb Rotating. The first approach is to follow a "no, no, no, high carb" program. This means you would eat no carbohydrates at all for the first three days and then eat a "high" amount of carbohydrates on for the fourth day. The fifth day you are back to eating "no carbs" again.
This plan can be effective, but you have to be very strict. It is an aggressive approach that may trigger your starvation response. Yes, the very same starvation response which causes elevation of a hormone called lipoprotein lipase. When this hormone becomes elevated your metabolism begins to slow down. And since that is the last thing anyone who is trying to get rid of unwanted pounds wants, it is not the approach I recommend.
Additionally, when people deprive themselves completely of "carbs" for three days they have a tendency to:
1) Go completely overboard with carbohydrate consumption on the fourth day of the rotation.
2) Not be able to go back to the three days of carbohydrate deprivation resulting in failure of the program.
The much more common sense approach is to follow a "high, low, no carb" program. There is much more room for error with this type of plan. It is much easier to follow and leads to much greater success.
Rotating your "carbs" in this manner allows you to shed fat and keep your metabolism elevated, which is the key to long term weight loss. There is a consistent transition with a "high, low, no" approach because every fourth day you repeat the cycle and you aren't depriving yourself of "carbs" for three days straight. And again: potentially triggering the elevation of lipoprotein lipase.
We tend to eat too many "carbs", we eat improper "carbs" and we don't eat enough protein in our diet. But by following the guidelines laid out in a "high, low, no carb" program we are manipulating the blood sugars and insulin response in our body to achieve rapid of fat loss. Rotating Carbs allows you to control and manipulate your blood sugars and insulin response so you are allowing your body to burn more calories for energy instead of storing "carbs" as fat. This means you are shedding fat and increasing your metabolism. Two very good things!
Jayson Hunter RD, CSCS is the author of the Carb Rotation Diet. You can take advantage of his holiday special by visiting his site Carb Rotation Diet.