Table of Contents

I. Carb Cycling No Carb Phase Low Carb Phase High Carb Phase

II. Sample Menu III. Recipes

7 Day Carb Cycle : 100 Recipes by Sarah Smith Smashwords Edition Copyright 2010 Sarah Smith

DISCLAIMER This is written as a source of information only. This is intended to supplement, not substitute, the interventions of an experienced, professional healthcare practioner. The author and the publisher disclaim any liability for any adverse effects arising the use or application of the information contained herein.

I. Carb Cycling Why Low Carb?

Low carb is defined as a diet that contains 30% or less of carbohydrates. If you are trying to lose weight, eating a low carb diet will make a calorie restriction much more achievable because you will have more stable blood sugar levels and reduced hunger.

The main drawback of eating low carb on a permanent basis is fatigue, brain fog, and the inevitable carb cravings. The solution to this is a carb cycling method.

What kinds of carbs should you eat?

Good sources of carbs are starches, such as whole wheat grain, oatmeal, brown rice, rye, barley, beans, potatoes, and yams. These are all complex carbohydrates, which are digested slowly and do not cause your insulin levels to spike or fluctuate too much. Also fruits and vegetables count as carbs.

Foods Not to Eat

Any carbs are acceptable for your carb meals

You may drink alcohol during one of your carb meals

You must keep fats as low as possible

Eat about 100 grams of carbs per day.

End of this Sample book.

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