Carbohydrate cycling: menus to lose weight and gain mass –

Fit girls who follow low carb menus wasted no time: they adhered to the method to circumvent the plateau effect – stagnation on the scale that occurs after consecutive days without bread and pasta. And, now, it has become official: several nutritionists recommend cycling for those who have difficulty losing fat. If you work out (and we believe you do!), count on the bonus of gaining lean mass.

Take the first few days in CrossFit as an example: you almost die doing the sequence of burpees and squats, but then you do the same workout with less effort. Something similar happens on the low-carb diet. Without the nutrient that provides energy, the body “sweats” to transform fat reserves into fuel and the numbers on the scale drop quickly. However, as soon as you get used to the work, it comes out of “fat burning” mode and you stop losing weight.

It doesn’t have to be like that. “Alternating low and high carb days encourages the body to resort to different energy sources, which optimizes weight loss”, says nutritionist Ramon Nicotari, from Piracicaba (SP). That mid-afternoon rumbling belly feeling, a common problem in restrictive diets, also gives a break. “Alternating controlled carbohydrate doses keeps leptin and ghrelin balanced – hormones that regulate hunger and satiety, respectively”, explains endocrinologist Paula Leal, from Ribeirão Preto (SP).

Carb cycling also facilitates the storage of glucose (sugar that comes from carbohydrate digestion) in the muscles in the form of glycogen – a fundamental substance for your mass gain project. And if you’re thinking your weight is going to go back to where it started once you reintroduce pizza to your menu, don’t worry. The cycling plan promises longer-lasting results – and it’s much easier to follow, don’t you agree?

Menu for days with more carbohydrates

Of the 1,500 calories on the menu, 30% are carbohydrates (cereals, roots and vegetables). Nutritionist Ramon Nicotari’s suggestion: follow this version for one day and amend another three with less carbs (check below)to lose 1 kilo of fat per week!

Breakfast

Option 1

Omelette made with 2 whole eggs and stuffed with fresh mushrooms 1 portion of fruit (1 thick slice of pineapple or 1 kiwi or 1 guava)

Option 2

1 plain plain yogurt with 1/2 dose of whey protein 1 serving of fruit (1 small guava or 5 strawberries or 1 plum or 1 slice of melon or 1 slice of watermelon)

Option 3

Energy vitamin: 1 dose of whey protein blended with 1 kiwi and sprinkled with cocoa nibs

Morning snack

Option 1

1 large cup (300 ml) of green tea 1 handful (20 grams) of mixed nuts (almonds, walnuts, Brazil nuts)

Option 2

1 large cup (300 ml) of black tea 1 piece (20 grams) of natural fresh coconut

Option 3

1 large cup (300 ml) mate tea 1/2 medium avocado with lemon and black pepper and a little salt

Lunch

10 minutes before: shot of 1 lemon

Option 1

Salad leaves as desired (seasoning: 1 tablespoon (dessert) of extra virgin olive oil, a little salt, black pepper and herbs to taste – rosemary, oregano, basil, thyme, mint). 4 col. (soup/80 g) cooked or sautéed vegetables (pumpkin, zucchini, eggplant, okra, broccoli, green beans) 1 medium fillet (100 g) of grilled chicken breast 3 col. (soup/60 g) cooked brown rice 1 small scoop (60 g) cooked lentils

Option 2

Salad leaves at will 4 col. (soup/80 g) of cooked or sautéed vegetables 1 medium fillet (100 g) of white fish, baked or grilled 4 col. (soup/80 g) cooked sweet potato (or yam or yam)

Option 3

Afternoon snack

Option 1

1 pot of protein yogurt (14 g of protein) without sugar and with 1 small chopped apple

Option 2

2 cup. (tea/20 g) low-salt popcorn 1 portion of fruit (1 pear or 1 cashew or 1 kiwi or 5 strawberries)

Option 3

Protein vitamin: 1/2 dose of whey protein blended with 1/4 of papaya, 1 col. (soup) of oat bran (or rolled oats, 1/2 cup (100 ml) of water and 3 ice cubes

To have lunch

10 minutes before: shot of 1 lemon

Option 1

Salad leaves at will 3 col (soup/60 g) of cooked vegetables 1 medium fillet (100 g) of grilled chicken seasoned with saffron 2 boiled (or scrambled) eggs

Option 2

Salad leaves at will 2 col. (soup/50 g) of cooked vegetables 1 medium fillet (100 g) of white fish, stewed or grilled 3 col. (soup/60 g) of quinoa tabbouleh with tomato, cucumber and onion

Option 3

Salad leaves at will 2 col. (soup/50 g) cooked vegetables 1 slice (120 g) chicken pie 1 medium ladle (70 g) adzuki beans

Supper

Option 1

1 large cup (300 ml) of chamomile tea with 20 drops of propolis 1 small kiwi

Option 2

1 large glass (300 ml) lemon balm with 20 drops of propolis 1 small plum

Option 3

1 large cup (300 ml) mint tea with 20 drops of propolis 1 dried date

Menu for low carb days

The calories remain the same, but only 10% of them come from carbohydrates, and therefore the protein and fat portions are more elaborate. Intersperse with the first menu.

Breakfast

Option 1

Margherita omelette: 2 eggs stuffed with tomato, basil and 1 slice (20 g) of semi-cured cheese

Option 2

1 protein pancake (2 beaten eggs with 1 tablespoon of oat bran and 1 pinch of salt) stuffed with 2 tablespoons. (soup/20 g) of cottage cheese and 1 drizzle of extra virgin olive oil

Option 3

Avocado vitamin: 1 dose of whey protein mixed with 3 col. (soup/60 g) avocado, 3/4 cup (150 ml) water, 1 tbsp. (tea) turmeric powder and 3 ice cubes

Morning snack

Option 1

1 piece (30 g) natural fresh coconut

Option 2

1 handful (30 g) mixed nuts (almonds, walnuts, Brazil nuts)

Option 3

3 1⁄2 col. (soup) avocado with lemon, a little salt and black pepper

Lunch

10 minutes before: shot of 1 squeezed lemon

Option 1

Salad leaves at will 2 1⁄2 col. (soup/50 g) sauteed eggplant and zucchini 1 small fillet (80 g) of lean meat (duckling, rump) 1 cup. (tea/50 g) of mushrooms sautéed in butter 2 squares (10 g) of 85% cocoa chocolate

Option 2

Salad leaves at will 1 plate (dessert/60 g) of braised zucchini 1 portion of fit meatball 1 thin slice (50 g) of pineapple

Option 3

Salad leaves at will 6 col. (soup/60 g) of braised pumpkin Low carb pancake Pulp of 1/2 passion fruit with 1 tbsp. (soup/10 g) grated coconut

Afternoon snack

Option 1

1 pot of natural yogurt (with 14 g of protein) with 2 col. (soup/15 g) pumpkin seeds and nibs

Option 2

2 boiled eggs 3 col. (soup/60 g) of avocado with 1 col. (dessert/5 g) of cocoa powder and 1 col. (soup/10 g) grated coconut

Option 3

Tuna salad: 1/2 can of tuna (drain the oil) with tomato and onion 5 strawberries

To have lunch

10 minutes before: shot of 1 squeezed lemon

Option 1

Salad leaves at will 1 dish (dessert/50 g) of fresh peas 1 portion (100 g) of crispy chicken fillet

Option 2

Salad leaves at will 1 plate (dessert/50 g) of braised pumpkin Omelet: 2 eggs with sauteed leek filling

Option 3

Salad leaves at will 1 dish (dessert/50 g) of okra (or zucchini) sautéed 1 small piece (80 g) of roasted lean pork loin

Subscribe to our newsletter and stay up to date with the latest news from

Supper

Option 1

1 large glass (300 ml) of mulungu tea with 20 drops of propolis 4 col. (soup/70 g) of avocado (pure or sprinkled with cocoa powder or seasoned with salt, lemon and 1 drizzle of extra virgin olive oil)

Option 2

1 large glass (300 ml) of lemon balm tea with 20 drops of propolis 1 small piece (20 g) of natural fresh coconut

Option 3

1 large glass (300 ml) of passion fruit leaf tea with 20 drops of propolis 1 col. (soup/20 g) unsweetened peanut butter