Carb Rotation Diet…What Is It?
There have a buzz of weight loss programs these last few years, from the safe to the downright dangerous. Americans have spent $33 billion annually in the hope to attain the perfect health and perfect figure. Yet, the obesity has increased steadily over the years. Companies producing these products, in the meantime have enjoyed the profits from the overwhelming and never ending demands for new improved products promising quick weight loss schemes without exercise and a change in healthy lifestyle.
What exactly is Carb Rotation Diet? This diet is developed by Jayson Hunter, who is a registered dietitian and the Head of Research & Development for Prograde Nutrition.
He has developed various diet plans for men and women for the past 10 years and finally came up with the Carb Rotation Diet plan which is suitable for the majority of healthy individuals, even diabetics looking for a balanced diet. This diet focuses on consumption of lean meats, nutrient-rich fruits and vegetables, fiber-rich carbohydrates, good fats and lots of water.
This diet is to be followed for 30 days and weight loss up to 15 lbs (for the really overweight) can be observed after the end of the month safely and healthily. He stresses on being realistic in your goals and to allow yourself to fall off the wagon without having to give up completely. I have been doing a version of this program for the last 3 years, and it works!
The Carb Rotation Diet evolves around the principle of alternating between a high, low and no carbohydrate diet daily by eating carefully selected groups of foods which are highlighted by Hunter in his book.
The concept behind this alternating type of eating is this:
Many low carb and low fat diets are detrimental to our health because it deprived the body of essential nutrients and energy, making the body switch itself into self-preservation mode. Why? This is because the system in our body perceives itself as being starved and automatically lowers the metabolism to conserve energy. That is why a person on this type of diet is often lethargic and will not be able to stay on it for very long. However, the weight loss is drastic and evident and that is why this diet is popular even today. It is even bad for health as the kidneys have to work overtime to assimilate all that protein.
The principles in the program are as follows: (The Carb Rotation Diet has a 3-day cycle)
Day 1 is a high carb / protein & vegetables day
Day 2 is a low carb / protein & vegetables day
Day 3 is a no carb / all protein & vegetables day.
Day 4-Day 6 is a repeat of Day 1 to Day 3
This is to ensure that the body’s metabolism is burning efficiently all day.
Eat Whole Grain Carbohydrates
Choose only wholegrain versions of bread, pasta and cereals to control insulin levels as large amounts of insulin promote fat storage. Eat sweet potatoes instead of white potatoes and stay away from the sauces. Eat brown or wild rice instead of white rice.
Eat Nutrient-Rich Vegetables
Limit starchy vegetables like corn to increase fiber intake. Fiber fills you up and promotes colon health. It also takes more energy to digest fibrous vegetables. The higher serving of vegetables you consume, the more weight loss you will achieve.
Consume Lean Protein
Learn to buy leaner cuts of beef and pork and choose white meats over dark meats for poultry. Seafood, including fatty fish like Salmon should be a regular part of the diet. Limit egg yolk but consume more egg whites daily. Select low or nonfat dairy products.
Consume Heart Friendly Fats
These are the polysatured & monosaturated fats. These fats protect the heart, cushion your organs and transport fat-soluble vitamins to your cells. Sources of good fats can be found in extra virgin olive oil, nuts, salmon and omega 3 supplements
Eat Frequently
We should target to eat 5-6 mini meals a day. Each meal should include a portion of carbs, proteins and vegetables and some fats.
Water
Drink 1 oz for every 2lbs of body weight. This will flush toxins out of your body, clear your skin and help you in your weight loss plan.
Exercise
Engage in strength training exercises for the whole body at least twice a week and add cardiovascular training for at least 20 minutes 3 times a week.
Personally and professionally for me, the whole concept of cycling your carbs makes sense providing you add exercise to the program to make the whole fat burning process effective.
I will leave you to decide if this program will work for you. If you try any new program, do it for at least 30 days to see the effects. Your body is the best indicator so listen to it.This program is a sound one which incorporates a variety of healthy food choices from all food groups. It won’t hurt to try it at least once.
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