Paleo diet includes whole, unprocessed animal and plant foods like meat, fish, eggs, fruits, nuts, seeds, and vegetables. It’s a high protein, low carb diet based on the food habits of early humans. It is believed that early human used a paleo diet and that’s why had fewer diseases like modern man.

According to research, a paleo diet helps to reduce an average of 2.3 kgs weight in three weeks.  Paleo diet help to improve other health conditions as – 

• Reduce the risk of cardiovascular diseases
• Helps to fight chronic diseases
• Reduce blood sugar level
• Boosts immunity
• Increase the energy level
• Reduce the risk of cancer

Now, the question arises, “How the Paleo diet helps in weight loss?

Let’s discuss paleo diet role in reducing weight:

1. Avoiding Processed food – Paleo diet focuses on avoiding processed food as it contains low nutrients and high calories which double the risk of heart diseases and chances of obesity. Also, processed food was not able to the human of the Paleolithic period. 

2. Avoid sweetened beverages – Paleo diet restricts sweetened sugar beverages as they also provide low nutrients and high calories. A high amount of sugar may increase the risk of diabetes, heart disease, and weight. The paleo diet promotes the intake of natural sugar in the form of fruits and vegetables which also provides essential nutrients, vitamins, water, and fiber. 

3. Eat high protein food – Protein being an important component in weight loss thus High protein food is recommended in the Paleo diet. Foods including meat, fish, eggs boost metabolism, control hormonal problems, and reduce the appetite. They also help to regulate weight.

4. Reduce the carb intake – According to research, reducing the carb intake helps to reduce the weight as it lowers the daily calorie intake with it. Paleo diet restricts taking potatoes, bread, and rice that are high carb foods.

5. Cut calories- Paleo diet works on cutting the calorie intake as fewer calories will work in reducing the weight. Paleo diet keeps you satiety for longer; you feel less hungry and this reduces weight.

Paleo diet can be more helpful if you eat more vegetables and fruits, eat nuts and seeds, and avoid processed food.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. Jugaadin.com does not claim responsibility for this information.

 What is Carb Cycling?

Carbs are one of the macronutrients that provide fuel to our brain and body. Carb cycling diet is a dietary strategy for shedding weight, increase muscle mass. To optimize carb intake this diet came in trend. Carb cycle is to switch between the high carb and low carb. Carb cycling was originated for bodybuilders because bodybuilders need carbohydrates to give energy to the body and to prevent their bodies from putting on extra weight. But now this diet is followed by regular people who are interested in staying healthy and maintaining their weight. The idea behind this diet is to burn body fat which encourages your cells to use energy more efficiently.

How does it work?

Every diet plan is different and it all depends on your goals. Whenever you do any hard or strenuous physical activity, the body starts burning the stored carbohydrates and convert it to glucose to provide energy at that moment but when carbohydrates are unavailable, the body starts using the stored fats.

You can program your carb intake based on many factors

1. Body fat levels: if you aim to lose weight then keep 5 days low-carbs and 2 days high carbs.
2. Special events: if you have any special event or photoshoot approaching them to start “carb loading” prior toe event
3. Weekly carb cycle: this will include two high carbs day, two moderate carbs days and three low-carbs days.
4. Body composition goals: if you are building muscles then four high carbs day and three low carbs day.

Benefits of carb cycling

There are several benefits of carb cycling:

Low-Carb days are high-fat and a high-carb day means low –fat.

• Benefits of the low-carb cycle: enhanced metabolic health, increased fat burning, improved cholesterol, and better insulin creativity.
• Benefits of the high-carb cycle: positive effect on your hormones.

Diet to follow in Carb-cycling meal plan

• High carb day

High carbs are high in fiber content, slow in digestion and unprocessed

Breakfast: fruits, nuts, low-fat yogurt and eggs

Lunch: meat or fish, mixed vegetables, whole wheat flour, and beans.

Evening snacks: oats, berries, and nuts

Dinner: brown rice, quinoa, and steamed vegetables

• Low carb day

Low carb foods are: highly processed food, low in fiber and usually have white flour and sugar.

Breakfast: eggs, cheese, protein pancakes, almond butter, bacon, and mixed vegetables

Lunch: salmon, low-starch vegetables (tomatoes and cucumber), olive oil and vegetable soup.

Evening snacks: eggs, nuts, and low-fat yogurt

Dinner: chicken, roasted beans, avocado, and mixed vegetables

While following carb cycling tries to avoid simple carbohydrates like white flour, sugar, and soda.

Things to keep in mind:

• Following carb cycling doesn’t mean that our body doesn’t need other nutrients it is important to get the balance of all nutrients to stay healthy. Like: keep your protein intake content.
• on low carbs, day intake of high-fiber intake should be high in your meal plan  such as whole-grain carbohydrates
• On high carbs, day avoid refined options such as white flour, sugar, cookies, and soft drinks.
• Follow the carb cycling diet for a short duration.

Carb cycling diet can be a good diet for those trying to lose weight, they can optimize their diet by balancing the low carb and high carb intake level.