This diet will allow you to eat carbohydrates, and plenty

Carbohydrate scheduling is a nutritional method that is based on changing your carbohydrate intake on a daily, weekly or monthly basis. That is, sometimes not at all and sometimes certainly yes - depending on the intensity of your physical activity. Is this the diet that will bring you to the target weight?

This diet will allow you to eat carbohydrates, and plenty

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For a good part of us, dieting is an integral part of lifestyle, only its type changes; Just like occupation, sports training or even a haircut. Diets are coming and going in our lives in accordance with new health trends and trends and the predominant term in the current period seems to be "on and off". That is, a diet that will not require us to make a radical change, which may later prove to be both dangerous for us medically and mentally (think how difficult it is to recover from the feeling of failure when you retire in the middle). Along with the intermittent fasting diet, recently the selection of offerings has also joined the carbohydrate-loving diet - provided they are intermittent.

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Like most diets, this also includes a change in your carbohydrate intake. The idea is to incorporate them into the diet in a cyclical way (cyclical): it often changes daily, and the transition is between high-carb and no-day days, but the cycle can also be weekly or monthly. For example, in a five-day program you can eat about 100-125 grams of carbohydrate per day for three consecutive days, then consume 175-275 grams for two days of physical activity (only by comparison, the US FDA recommends those on a 2,000-calorie diet consume 300 grams of carbohydrate daily).

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The idea of ​​carbohydrate cycles is based on a 2010 study published in the Journal of Sports Medicine and a link between carbohydrate intake and athletic performance and muscle recovery. The study found that both the timing and the amount of carbohydrate intake affect how the body breaks down carbohydrates into glycogen, which is a major source of energy in the body. Because intense exercise depletes glycogen more quickly, some studies suggest adjusting carbohydrate intake goals per day, depending on the intensity of exercise expected.

Therefore, it is recommended to eat more carbohydrates during periods of exercise, but other factors affect the outcome, such as the type of exercise, the glycemic index of the food (rating the food according to its effect on blood sugar levels), its composition and its amount.

Today you practiced for two hours? Good time to eat carbohydrates. Girl chooses pizza over salad (Photo: ShutterStock)

Girl eats slices of pizza and in her other hand holds a vegetable salad bowl (Photo: ShutterStock)

Those who still want to pamper themselves with carbs will be happy to adopt the cycle. Liz Weinandi, a dietitian at Wexner Medical Center at Ohio State University, explained to the insider that because this method is relatively new, the studies done to date on its effects were purely theoretical. Intermittent carbohydrate intake may help with weight loss in the long run, but when people lose weight it can be simply because they have eaten less carbs than usual. "Many people think that these diets will be a magic pill," Weinandi said. "What the research has shown, time and time again, is that if you lower calories from your diet in general, you will lose weight."

On the other hand, Weinendi added that "this method may be suitable for people who have a harder time losing weight through low-carb diets. But that still doesn't mean it's the best or healthiest method for them."

Not all carbohydrates are equal

As a nutritionist, Weinandi said her patients sometimes decided to cut down on carbohydrate by stopping eating, which is of course the whole thing. It is very important to differentiate between complex carbohydrates - such as beans, lentils and legumes, and carbohydrate-rich snacks or cookies, but definitely not recommended by dietitians. "Often the answer is simpler than completely changing your diet. Think of your food choices as a lifestyle and not just as a means of changing weight. Focusing on the quality of the whole diet, and not just carbohydrates, can ultimately produce better and more durable results," she said. Winnie.

In conclusion, Wendy recommends a simple and useful tool: make a note of everything you eat. But everything. According to her, this is a way - which is also supported by research - to connect with your habits and actually get to know them, especially the snobs you don't even know you eat. This will help you better understand what you personally want to eat, and what you should limit.