Carb Cycling | How To + What Is It?
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- čas přidán 7. 09. 2024
- I'm so excited to bring this long awaited and highly requested video to you guys!!
Carb cycling is quite a confusing concept to get your head around so I hope I was able to simplify it, allowing you guys to try it out for yourself!!
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INSTAGRAM: sarahs_day
For those who were wondering how many calories in protein, carb, and fat this might help you.. 1 gram of protein has 4 kcal, 1 gram carb has 4 kcal, and 1 gram fat has 9 kcal. So, for example, i had 115 grams of protein which is 460 calories (115*4) and so on.. Hope this was helpful and bare with me i am still learning.
yea but a kcal is 1000cal
That make s the day one example 1293 kals and not 1300? right
Kudos on making it understandable in 10 minutes. Not many have achieved that on CZcams :)
Heck yeah she did an excellent job with time and explanation 👏👏👏 ✔✔✔✔✔✔✔✔✔
This is genuinely one of the most helpful videos I've ever seen regarding nutrition. Thank you so, so much for posting!
Stop lying
Sarah please never delete this video! I’ve come back to it every once in a while throughout the years to recalculate. 💕
I've started a completely clean and low carb diet recently along with my every day showjumping training and boxercise classes. Even though I have a fast metabolism I have been storing fat as I lived off takeaway food and high sugar, carb and fat products. I have changed my regular tea with full fat milk for organic green tea and I have changed my diet of regular breakfast pancakes to bowls of fruit every morning and as I snack alot during the day I used to snack on taytos (crisps/chips) and alot of chocolate but I now snack on almond and coconut butter with apples and watermelon. I've already been seeing results and it has increased my energy levels. I am epileptic and this diet has not disrupted my how my body responds to my medication. Sarah you are my fitness inspiration.
I started ketogenic diet over a month now, right after I watched your 'fat loss update' and the results are amazing! In 1 month I went from 43kg with 18% body fat to 41.5kg with 17.2% body fat. I also gained muscles. Thankyou Sarah! 😚💖
Did you carb cycle as well? Are you able to do this and keto? How many carbs would you have on a high carb day if doing keto?
Only temporary
Keto diet, although amazing in quick results is not sustainable… it is so restrictive that eventually your body can’t do this anymore
This makes so much sense for me because going strictly low carb has given me keto insomnia, low energy, dizziness etc.. cause I like to weight train and walk long distances. 💗 thank you girl!
i've watched about 15 different carb cycling videos and this is definitely my favourite!! So well explained, you said everything everyone else said pretty much - but sooo much more simple!!! Plus i love that you give people warnings about what not to do. i think thats great. one thing i would say though is just recommend what type of exercise to do on what days... i.e. others have advised cardio on low carb days and save the bigger muscles weight training for high carb days (i know u mentioned leg day = high carb day)
thank you very much! great video. i am definitely subscribing :-D
+Vicky Evans yaw that's an awesome compliment thank you so much!! xxx
When you say you consume 1700 calories daily, is that your maintenance numbers or your deficit numbers? LOVE YOUR CHANNEL!
Colleen Denty I'd say her maintenance calories
This is the best carb cycling video explanation! I went over 15 videos and this is by far the best! Easy , simple and very clear! I been carb cycling for about 3 weeks now and i notice results but slowly so I want to make sure im doing it right , your video will help me adjust some variants and hopefully maximize the gainz !
Hows it going
I love the concept of this! I've always felt stressed about how many carbs I eat per day, but having a low carb day then knowing you have a high carb day or even moderate days coming up makes it all seem worth it and less daunting to have to go low carb. Thank you for such a in depth video :) x
I searched "vshred cycling" to see his info on carb cycling and this was third video from top of results. You could redo this video and it would get tons more views. It's like others said, well spoken for a ten min. vid. Also, I think the keto kraze is calming down, so this info is very relevant. Maybe a bit ahead of it's time. Carb Cycling was what Arnold and Lou F. and other body builders did back in the - well since forever, and still do. Great info.
Can you post a video where you show what you eat for a week doing carb cycling ? Xx
yes please do what you eat in a week video and if you still are doing carb cycling. new subscriber here
Wow your picture is seriously gorgeous. I mean that out of complete respect to you.
Just wonderful, been searching for "carb cycling every other day" for a while now, and I think this has helped. You ever tried - Nantray Carb Caboodle - (should be on google have a look ) ? Ive heard some super things about it and my colleague got excellent results with it.
Cheers for this, I've been looking for "what is carb cycling for fat loss" for a while now, and I think this has helped. Have you heard people talk about - Nantray Carb Caboodle - (search on google ) ? Ive heard some unbelievable things about it and my brother in law got cool success with it.
6 years ago, I was trying to get fit and I found your channel. I’ve been an avid viewer since. I’ve watched you absolutely blow up, get married, new house and everything else. I haven’t watched you in probably 6 months. Now go figure, my keto diet is no longer working for me… Go figure, I discover carb cycling and it brings me back to you. Cheers to you for changing lives. 🥰
I unintentionally carb cycled when I started keto over a month ago. Because I ate carbs during weekends when I would also have more time for workout. I didn’t know I was actually doing the carb cycling, I didn’t even know it had a name, but I do think this is more sustainable and long for me rather than sticking to just one diet.
Thank you for the video. 😊
I love Sarah, she did really good on explaining carb cycling and the video helped a lot but I didn't really get the calculating numbers part so I researched a little and watched one of Jen Heward's videos. I suggest it to people that are stuck on calculcating their numbers. Both the videos helped a lot. 😊😊
Thank you xoxo
Avengers Assemble can u maybe give me a link to the video cause I don’t know the exact title to the video
@@xxezboyzexx726 m.czcams.com/video/LvrGvLYSNKs/video.html
@@xxezboyzexx726 I've put the URL above, hope it helps
You broke it down, in, easy to understand.
Thank you for clarifying for us visual learners. And totally agree with you on the mind game. My high carb days feel so unnatural, like, 😱 did I really just eat that!? But you encouraged me to keep going with this.
I love how you simplified this! It made so much sense. Also, I would really love to see a 'what I eat in a week of carb cycling', where you show and explain what you eat on low carb, moderate carb and high carb days! Xx
great GREAT AWESOME GREAT video!!! Straight forward and so clear at the same time - thank you so SO MUCH
Very helpful. Been reading up on this method and your visuals were the best help yet. Haha
i'm a raw vegan (love me fruit sugars) and fixed my horrendous hormonal problems and low thyroid eating that way but it took me so long to find something that worked for me because my medisons were so horrible i didn't won't to go on with them :P , i really like how open minded you are and that you always say that everybody's body responds to differnt things and eating differntly cause it's sooo true i'm glad that you got this working for you gal #bigfan :D btw i'm at art skl and soooo jelly of those drawing skills ;) Xx
She nailed this. I was at 300 pounds in 2020. I went on a low carb diet. No carb cycling. I went down to 178, but guess what. I didn't lose anymore weight. I just stayed there. I gave up the diet. In eight months, I was back up to 265. Thank you Sarah for showing everyone this. I had been so depressed after losing so much weight, only to gain most of it back.
I love this! And all your videos! I love that you're so knowledgable and genuine, and I also really appreciate that you aren't 'preaching' or pushing a certain lifestyle. I notice that a vegan/high carb lifestyle is kind of trending on social media (which is great) buuuut ive found that It just doesn't work for me. Since watching your videos I've learned to listen to my body, and by having less carbs and more healthy fats in my diet my skin has cleared and my mood is so much more stable and predictable and I'm not suffering from short bursts of energy and then feeling fatigued and hungry after only a short time. You've taught me that there is no single diet that's suited to everyone, and the best I can do is eat whole foods, and take note of what improves my digestion, my mood and my skin and then incorporate more of those things into my life. Thank you Sarah!
I will def. use this method as a maintenance after I’ve lost the weight regular thanks !
How’d it go
I know I’m so late, but compare to other videos now I understand what is carb cycle. Thank you so much!
Your videos are soooo informative. I'm going to start carb cycling. I hope it works for me! I've been struggling to shed body fat for years.
This is by far the best carb cycling explanation I’ve seen. Thank you!
Thank you so much for making it way easier to understand 😘😘😘
I stumbled on your channel searching for ways to deal with my hormonal acne and I I have been so happy watching your videos. Listening to you share your story has been a complete game changer! I've battled with my own hormones and weight loss for awhile and I got to this point where I felt like the only way I could continue to reach my weight loss goals were to go on the "extreme" diets (I was crazy enough to go on a juice cleans for two months because I started to not see any progress). It's given me so much excitement that I can have a lifestyle that feels balanced and yet gives me hopes of an attainable healthy life.
I only have positives to say about you and thank you so much for sharing your journey!
You are so, so, so, so good at explaining things in an easy to understand/not boring way :) this was awesome.
I just found your page 2 days ago and you have quickly become my favorite CZcamsr. I've been spending all my free time watching your videos! I love that you don't just say "hey do this, it works!" You're very educated on fitness and nutrition and you explain things so they are easy for us to understand and relate them to ourselves. Thank you for your help, I can't wait to see more for you!
Loved this video and weird thing to comment on but the plant looks super cute in the background. xxxx
Many thanks, I've been looking for "carb cycling fat loss" for a while now, and I think this has helped. Ever heard of - Nantray Carb Caboodle - (do a search on google ) ? Ive heard some super things about it and my brother in law got amazing results with it.
@Josue Juan all of us know that the both of you are in this together.
This was an EXCELLENT EXPLANATION!!! You’ve helped me tremendously!! Thank you🙏🏾
This is why I subscribed. You are informative and you explain everything in detail but you explain it very well. Thank you.
I learned more from this short video that all the research I have been doing for the past two months. Thank you for breaking it down
can you make a video working out how to get those numbers for us who have no clue what you are talking about lol
from what i have learnt,
1 gram of protein = 4 calories
1 gram of carbs = 4 calories
1 gram of fats = 9 calories
Try the app carb cycling, it’s like an orange symbol with a weight in the middle! If you go on it you can put in your age and weight etc and it shows you what you roughly consume daily and you can work it out from there by multiplying that by 7 to get weekly! Hope that helps
@@gracereynolds8558 can u send a app link
@@Jamie-zx3hp here’s a link to the apps web page and on the page there is a link to the App Store www.granitenutrition.com. Hope this helps
I suggest you do some research
Randomly found searching carb cycling. Really liking your way of instruction. Speed, knowledge and sharpness. Perfect!
Also you're really good at explaining !
+saaukegirllover Aw thank you!! That's actually an awesome compliment as I'm studying to become a teacher haha
@@SarahsDay wow! Now your a mom about to become a wife!! 😊
5 years later and this is still really helpful, thank you!!
Also, on days when you carb back up- it's important to know that sugars and other carbohydrates have an affinity for water molecules that fats and protein do not.
Meaning, if you gain a bunch of weight or feel bloated after carb days- it's because your body is holding on to a bunch of water.
IE if you gain 3 pounds in a day, know it's water not fat. Wish I could've told 16 year old me that :)
Yeah I think for every glucose molecule stored in the muscle it carries 4 molecules of water.
Yup I gained three pounds from water retention and was super scared at first
wait so what do I do
Thanks girl!!! You just answered a long asked,searched question.God bless you!!!
Hey Sarah! Loved the video, thanks so much for uploading! I am seriously considering giving carb cycling a go, cos I feel like I'm not making any progress in my fitness. Just a suggestion, but could you please do some "what I eat in a day" videos on your low carb, moderate carb, and high carb day? Just to kind of give us an idea? Thank a lot :*
The most in-depth carb cycling explanation I've come across yet. Thank you so much! You literally cleared up all the questions I had about it :)
This is the most helpful video I've ever seen about dieting. not even freaking kidding. so many videos are like "eat 0 carbs!" or "eat all the carbs!" and absolutely neither of those work for me. I was feeling so frustrated with my plateau and I'm stoked to try this! thank you so much!
I watched so many people describe carb cycling in a normal way and easy to follow... My number one is you. Thank you so much
I am so in love with your channel! 🙌🏻
+Alexis Madeleine Rau yayyy I love this! Thanks so much x
Love how easy and smooth everything was said and done!! Thanks thanks for the info very helpful!!
Hello Sarah! 4 years after this video, you came a long way in nutrition and sports and I would appreciate if you share your thoughts on carb cycling now. I am trying to loose weight and was recommended a keto diet because of PCOS, but I love fruits high in carbs and oats and cannot imagine removing of these permanently off my diet. So I am interested in carb cycling as a compromise.
What did you decide on and did it work?
This was the first time I really understood carb cycling…well done!
Am I the only one that thought this video was going to be about eating a whole bunch of carbs and then cycling for a long time hahah ooops. Oh well I'm full of info now! Thanks for the video!
hahahahahahaaa
Haha I thought the same when I head the term..
Erika Potter 🙋🏻
+Erika Potter Winner of a video, I've been looking for "low carb cycling" for a while now, and I think this has helped. Ever heard of - Nantray Carb Caboodle - (do a google search ) ? Ive heard some amazing things about it and my mate got excellent success with it.
This is just superb, I been tryin to find out about "carb cycling diet books" for a while now, and I think this has helped. Have you heard people talk about - Nantray Carb Caboodle - (should be on google have a look ) ? Ive heard some amazing things about it and my cousin got amazing success with it.
I cut my carbs to 25g to 50g on low days, 50 to 100g on mid days and 100 to 150g on high days.
Eat 0.5 to 0.7g per lb for both protein and healthy fat.
Lost 8lb in 25 days no excessive work outs..
I really wanna know how you calculated those numbers... i went on google but every page tells me sth different and my numbers are weird in comparisson to yours. After calculating mine I used your weight and made the calculation using that website patorn and it's not the one you are following. Could you make a quick video about how you calculated your numbers step by step? I love your videos btw! kisses from Spain.
Yes, please!
+Claudia Gullatz carbs and protein each provide 4 calories per gram, and fat contains 9 calories in each gram. I calculated the first day and the total is 1293 so I assume she followed these numbers. I still didn't get how she calculated the total of calories per week and how to divide them :(
Once u get ur BMR which is the one that gave the total calories that u figure out of height times weight and age u get ur BMR which u multiply by let's say 1.2 (that's moderate)depending on ur activity level . Then it gives u your TDEE which u will use to calories. for example if lets say my BMR totals up to : 1302.75 then I would say my activity level right now is 1.7 (which is way active)then I would multiply that and it will give me my TDEE which means (the number of calories burnt in a day scaling to my BMR) it will give me a total of : 2,279.81. Then remember that 1g of fat =9calories and 1g of protein =4 calories and 1g carb =4calories .....So my protein intake per pound is 122 so I take that and multiply by x4 to calculate my calories from protein . Then I take my 122 and also multiply it but this time by x .04(fat) which gives me 48.8 fat per pound of body weight from. Then to find the calories from fat multiply my 48.8 (fat) x 9 =439.2 calories from fat . So then I take my protein and fats and add them together ( 488 protein +439.2 fat) =972.2
Again this is just how I figure It out myself 💗
+Karla Elizabeth Hernandez this was really helpful and I was trying to follow it. I was able to calculate that my BMR is 1264 and my TDEE is 1390 as I am on a desk job 8+hrs a day. But then I got lost trying to figure out the protein and fat intake. How did you come up with the number 122 as your protein intake? Thank you!!
OMG thank you for explaining with visuals!!!!!
This is really great!! Do you think you can make a video on what foods are good to eat on low carb days and which are good for high carb days? That would be really helpful!
Unbelievable information, I worked my numbers, and I'm looking forward to try this
Hey, I've started carb cycling and was amazed with how much energy I had on my low carb days, I'm now on a high carb day and feel DEAD, my energy levels have never been lower and I'm so confused because I thought that carbs give me energy. I read somewhere that its my serotonin levels... but i have no idea, can you explain?
Lena Harman going through this right now
for me I do intuitive eating/carb cycling. it works the best because of my busy lifestyle! so my highest day is 480g of carbs and my lowest day is unknown. the way I do it is say day 1, meal 1 I eat 4 waffles. day 2 I'll do 3 waffles then day 3 I'll do 1 waffle. then repeat that process. my protein and fats always stay the same. I like how you used the chart!! Makes it easy for people to understand!
Yaay I've been waiting for this. Thanks Sarah! Such a good video!
+MsLilly00 You're so welcome!! I hope you enjoy it! xx
i just wanna say thank you so much because ive been watching so many carb cycling how tos on youtube and none of them helped me like yours did. straight to the visual point. ima visual person and omg that little graph was love. lol
i dont know how to find out my numbers.. im carb cycling with 3 low days and 1 high day (got this idea from amanda bucci) im at 120 carbs 55 fat 155 pro on my LOW DAY and 200 carbs 55 fats and 155 protein for my HIGH DAY....
Awesome breakdown! This is definitely something i'm looking into currently so hopefully it works :)
I think my body responds very similar to yours in terms of carbs - I can definitely relate! I feel so much better when I'm eating the right carbs and fewer of them. Great video:) This is a very interesting concept, thanks for sharing!
Sarah, I'm so glad I stumbled upon your carb cycling video! I just finished 90 days of strict low carb (under 30 grams per day) and am starting a 90 day experiment with carb cycling. Like you, low carb did wonders for me but I'm excited about trying a more flexible eating plan. Keep up the great videos! ~Lee
can you link us to a website or something that will tell us how many calories and fat and stuff that we should be eati in this carb cycling ??
it'sellabella x download MyFitnessPal on App Store
I wouldn't recommend MFP, use Avatar Fitness. It costs $10 a month and gives you your macros. Just use MFP to track those macros to stay on track.
I wouldnt use MFP unless tracking i paid for a membership and my macros were way off after i visited and paid a specialist
Sarah you are AMAZING!!! I have gone from one site to another looking for someone who would actually break this down enough that I could understand the whole cycling theory. So many say they are going to make it super easy and within 2 minutes in I hate them!🤣🤣 jk.. thank you for making a carb cycling video for dummies!! I loved it!
I love your energy and enthusiasm and ability to teach. Awesome!!!👍😁❤
Just a quick question: on a high-carb day, should you involve a lot of fruit and count that as carbs? Or should you get your carb from whole-grains, legumes etc.? Great video though. :*
Best video explaining carb's cycling, thankfully I've found your videos.
riggght i love her !!
YAY !
What green vegies do you prefer on low carb days?
+chris letizi Basically any type of lettuce or baby spinach and zucchini!! x
+Sarahs Day I tried out the zucchini pasta + tuna today. It's now my new favourite dish !
SO glad I found your channel.
+chris letizi haha how good is it!!!! I'm so glad you liked it. I am literally obsessed with it and make it almost every day haha
+Sarahs Day HAHAH ITS SO GOOD. I was thinking about making it again for dinner, but I don't want its appeal to wear off ! Too good.
+chris letizi The appeal definitely hasn't worn off for me yet. haha wait till you see what i make in my next vlog... (which I filmed today) I used the same ingredients, but tried to mix up the presentation #FAIL
You did amazing explaining this concept and in a NEWBIE to anything macro related . Thanks so much !!
How tall are you?
I love the way you explain things. so easy to understand! and your eyes are GORGEOUS.
This is so complicated I’m going to be fat forever
You will be with that attitude
Sarah you are a doll!! thank you!!!
i feel like thats alot of protein for people who weigh more than you
Thank you for explaining it where I can understand what is carb cycling 😀
Are 1700 calories your maintenance calories or are you in a deficit?
This is awesome! I know my comment's a year late, but whatev!! I found out something similar for myself by way of experimentation. I went Keto for the 2015 year (about 25g of carbs/day from broccoli, leafy greens, etc.) as an experiment and noticed I gained definition but couldn't sustain lifting as much as I used to and lost some muscle from the legs. I found I need to up the carbs (to like 100g-150g or so) on days I'm going to have a heavy gym day. I hope more people see your video and find encouragement to find what works for them. It can take years of tweaking/fine tuning.
Thank you! I am a visual learner too. This helps a lot
I haven't even watched the whole thing yet and I had to just stop and write how helpful this already is! I've never had it broken down like this, it makes SO MUCH SENSE!
I have a feeling this works so well because its how our bodies were designed to work. Before modern times, we hunted, gathered, traded, and more or less had inconsistent food sources and varieties. So we card cycled naturally, quite frequently.
I have watched multiple vids on carb cycling today and this is by far the best! Thank you for sharing
Brilliantly explained! Thanks for this!
You did a fantastic job explaining this, seriously, well done!!
Best video. Explained perfectly. Thank you.
This is a great video. Thanks for explaining carb cycling.😊
Thank you so much because I have been stuck at a certain weight for a while now. I’m going to switch things up. ❤
You explained it so well ! Thank you.
just binge watched all your videos..keep em up!
+Shaikin haha yayy!!!
Thank you for getting right to the point. It’s so refreshing not to have to listen to a 10 minute intro. 👏 good info.
I really appreciate you breaking this down so simply. I've been searching for a simplified explanation "How to" so I can do this. Thank you for demystifying this topic ❤️
Thank you that was really well simplified. 🌱🙏🏼
Wow this is soooo informative and plain and simple to understand one of my favorite videos on explaining carb cycling
The best one about carb cycling yet! I love all your visual. Thank you so much!
Great video, great explanation! Thank you
You nailed the overview really well. Thank you!
Wow - such energy - not sure what your background is but great job on doing visuals and sharing your knowledge
Best explanation on carb cycling I've seen! Thanks so much
This is one of the best explanations of carb cycling! Thank you. I just started doing this bc while I love carbs they really just pack on the weight. For me anyway.
Thanks for explaining to well I'm currantly doing the 21 day fix extreme which is very similar to this.
Visual learner here👋👋👋that was a brilliant video! Thank You for making this clear and breaking it down to help me understand ! Well done👊🏼
This is the simplest way to understand carb cycle!! Thank you so much for making this video and the visuals help 100%!!
Excited to start this 🙌