Carb Cycling Made Easy eBook With Master Resale Rights
Discover How To Achieve Your Dream Physique Using This Rapid Fat Loss Technique…
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There are a variety of other versions as well, such as 4 high carb days followed by three low carb days. However, as a beginner, you will want to start with the simple alternate day plan.
You can switch to a different cycle when you get the hang of it and feel you are ready. Or, you can stick to the basic plan throughout your journey until you have achieved your weight loss goal.
If you find that carb cycling works for you, you may want to delve deeper into these other plans. In this case, you will want to consult an expert. They will help you customize a plan that suits your weight goals, gender, and lifestyle.
The alternate-day plan we will use here is just the simplest for a beginner and will work for anyone.
What You Eat
Carbs: They are the main source of fuel for the body and essential for boosting metabolism. They are also essential for potting the fat-burning cycle into action.
Protein: This is the foundation of your carb cycling plan. You must eat between 1/5th to 1/7th of the minimum required daily intake with each meal.
Fats: Fat intake will remain consistent throughout the plan. You may raise your fat intake a little bit on low carb days for more energy.
Calculating your daily intake
For the best results, you need to calculate your daily intake of carbs, proteins, and fats. This a very easy process of multiplication
Low carb days
Carbs: Women simply must multiply their body weight by 0.6. Men should multiply bodyweight by 0.9. The resulting number will represent the carbohydrate intake in grams per day.
Proteins: Women can calculate their daily intake by multiplying their body weight by 1.2. Men can calculate their daily intake by multiplying their body weight by 1.5. The resulting number will be the required daily intake of protein per day.
Fats: To calculate daily fat intake, women should multiply their body weight by 0.5, while men should multiply by 0.8. The resulting number is your daily intake of fats in grams.
To calculate the total number of calories, add the totals from the three food groups.
High carb days
The same calculation is used, except that in this case, your intake of carbs and proteins will be higher. Your intake of fats will decrease.
Carbs: Women should multiply their body weight by 1.4 while men will multiply by 1.7.
Proteins: Women multiply their body weight by 1.4 and men by 1.7 (yes, it’s the same ratio as for carbs)
Fats: Women should multiple bodyweight by o.3 whereas men should multiply by o.6.
The total of the three numbers will give you the total number of calories you can consume for High carb days.
It is up to you how you divide your daily intake throughout meals, whether you are having three meals or six meals per day.
As for daily calorie consumption, the recommended range is 1500 – 2300 for women and 1500 – 3000 for men. This is the general recommended range that you should stay within. However, don’t beat yourself up if you exceed it a little on some days. I highly recommend that you invest in a calorie counting app. As for how many calories are contained in the foods you consume, you can easily look this up online and prepare a reference list to store on your computer.
Carb portions range from 200 grams to 300 grams on high carb days and 50 grams to 150 grams on lower carb days. We will discuss portions and food types in a later chapter.
This was a very simple explanation of how the carb cycling plan works. Next, let’s find out why it works and how it can benefit you.
Chapter 2 – Why the Carb Cycling Diet Works
The carb cycling diet has become mainstream recently. Research is still ongoing with regards to the additional benefits. However, many people have reported great success with the 7-day plan for several reasons. Here are some of the arguments for why it works:
• One of the main reasons is flexibility. It really doesn’t feel like a diet because there is a wide variety of foods to choose from. You can eat your favorite foods on certain days. People who follow the plan report not feeling deprived. And, the cheat day really helps as well!
• It gives you the ability to customize your plan if you stick to the basic rules.
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