We’re all familiar with how weight loss can be a tricky concept. There are so many dos and don’ts that can be confusing. The following article explains both Carbohydrate Backloading (CBL) and Intermittent fasting for Weight Loss.
Carbohydrate Backloading Explained
Carb backloading is one of the modern nutrition ideas that go against tradition. Before we explain carb backloading, a little explanation of what happens when you digest carbs.
After consumption, carbohydrates break down to form glucose, this glucose then flows into the bloodstream. This is now our source of energy. Insulin then distributes this glucose to the muscle and tissues. High insulin sensitivity indicates that your body is releasing the right amount of insulin to transport this glucose.
The idea behind Carb Backloading is to delay carb intake to consume it in the later hours of the day. According to CBL, we regulate the body’s insulin cycle, build strength and muscle, and lose fat. This contradicts tradition, where we are made to believe that early consumption of carbohydrates prevents it from being stored as fat. The idea was solidified by John Keifer in his eBook ‘Carb Backloading’.
The idea is that you can regulate the natural alteration of insulin by keeping away from carbs until nighttime. This however is recommended after a late workout, as insulin will use these calories to rebuild muscle, any other time leading to fat storage.
Intermittent fasting is an eating habit in which there exist periods of eating and fasting. It consists of short-term fasting practice. It doesn’t determine what kind of food you are supposed to eat, rather, when you are supposed to eat. Therefore, it’s not technically a diet, but rather an eating pattern.
Intermittent fasting can be considered a lifestyle choice or simply a method to lose weight. People tend to lose weight as the eating window is small, you tend to consume fewer calories. Intermittent fasting on the other hand can prevent illnesses like cardiovascular conditions, diabetes, etc.
Fasting is something that has been in human history for a long time. Be it when there was not enough food, or fasting for religious purposes. You can choose the best-suited method in correlation with your lifestyle. It consists of dividing the day or week into periods for eating and fasting.
These are the most common fasting methods :
- 16/8 method – In this method, the daily eating window is 8 hours. Followed by a 16 hour fast period.
- 5:2 method – You consume 500-600 calories for 2 days a week while eating normally for the rest of the week.
- Eat-stop-eat – Opting to fast for 24 hours, once or twice a week.
By following these fast periods, it should lead to significant weight loss over time. While keeping in mind that you do not overcompensate during eating periods. 16/8 is the most popular and sustainable method according to the majority.
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