Weight range from 140 to 105 pounds, carbon cycle weight loss recipe, you can follow it directly!

The transformation from 140 pounds to 105 pounds may only require adjusting the rhythm of carbohydrate intake! The carbon cycle diet is becoming a new favorite for healthy weight loss. It is not as extreme as ketogenic diets, nor does it make people feel dizzy and hungry like low-fat diets. The biggest charm of this way of eating is that you can not only enjoy the happiness brought by carbohydrates, but also continue to burn fat.

1. Scientific Principles of Carbon Cycle Diet

1. Metabolic Magic of Alternating High and Low Carbon Days

High carbon days increase leptin and thyroid hormone levels, preventing basal metabolic decline; Low carbon days force the body to mobilize fat for energy supply. This fluctuation can prevent the body from adapting to a single dietary pattern and break through the weight loss plateau period.

2. Perfect combination of exercise nutrition

High carbon days are suitable for arranging strength training and replenishing glycogen for muscles; On low-carbon days, engage in aerobic exercise to accelerate fat burning. Research has found that this combination can reduce an additional 17% of abdominal fat.

Demonstration of Four Day Carbon Cycle Recipe

1. High Intensity Training Day (High Carbon)

Breakfast: 50g oatmeal+2 eggs+1 blueberry.

Lunch: 150g of brown rice+200g of chicken breast+broccoli.

Dinner: 200g sweet potatoes+150g salmon+spinach.

Additional meal: 1 banana+100g sugar free yogurt.

2. Medium strength day (medium carbon)

Breakfast: 2 slices of whole wheat bread+10g peanut butter+250ml milk.

Lunch: 100g buckwheat noodles+150g beef+asparagus.

Dinner: 1 corn, 200g shrimp, and cold cucumber salad.

Extra meal: 1 apple+15 almonds

3. Rest day (low carbon)

Breakfast: fried vegetable Chicken rolls (3 eggs)+half avocado.

Lunch: 80g mixed grain rice+1 skinless chicken leg+mustard greens.

Dinner: 200g tofu+200g steamed fish+lettuce.

Extra food: 100g Greek yogurt+5g Chia seeds.

4. Indulgence day (controllable high carbon)

On this special day, you can eat the carbon water you miss most, such as small bowl of Lamian Noodles or two pieces of pizza. But it should be controlled within 1-2 standard doses and ensure that protein intake is not less than 100g.

III. Five essential execution points

1. Carbon water quality is greater than quantity

Choose low GI slow carbon staple foods such as oats, brown rice, and sweet potatoes. Avoid refined sugar and cookie cakes, as they can cause a blood sugar roller coaster.

2. Adequate protein intake

Consuming 1.6-2g of protein per kilogram of body weight can protect muscles from loss. Eggs, seafood, and lean meat are all high-quality sources.

3. Fat is not scary, but it should be chosen correctly.

Low carbon days can increase healthy fats such as nuts, olive oil, and deep-sea fish, helping to absorb fat soluble vitamins.

4. Water and electrolyte balance

Drink enough water (kg) x 30ml per day, and on low-carbon days, supplement magnesium and potassium tablets in moderation to prevent dizziness and fatigue.

5. The cycle setting should be flexible.

It is recommended that beginners adopt a "3 low carbon+1 high carbon" cycle and change it to "2 low, 1 medium, and 1 high" after adaptation. The first three days of a woman's menstrual period can be adjusted to medium carbon days.

Four, three types of people need to adjust the plan

1. Thyroid dysfunction

hypothyroidism patients can increase the proportion of medium carbon days appropriately to avoid long-term low-carbon effects on hormone secretion.

2. People who exercise excessively

Endurance athletes such as marathons need to increase their frequency of high carbon days. It is recommended to consult a sports nutritionist to customize a plan.

3. Postpartum breastfeeding mothers should have a daily total calorie intake of no less than 1800 calories and maintain a carbon water ratio of at least 40% to ensure milk quality. The most surprising aspect of this diet is that starting from the second week, you will naturally lose interest in overly processed sweets. A performer shared that she no longer indulges in overeating and her waist circumference steadily decreases by 3-5 centimeters per month. Remember that carbon cycling is not about dieting, but about teaching the body to use energy more intelligently. Prepare your lunch box and start the first cycle tomorrow!