Your fitness and body shaping questions answered by top fitness model and fitness expert Obi Obadike
Is Carb cycling effective for fat loss and what is carb cycling?
Carb cycling is an effective dietary method for fat loss. Natalia has explained what she does for a competition, so I’ve provided an answer for more everyday use for serious trainers. Carbohydrate cycling basically means lowering your carb consumption for 2-3 days and then taking it back up for 1-2 days.
This contradicts the theory of keeping your carb ratios the same all the time. This method can help you to burn your fat at a higher rate on a lower carb day – you then replenish your carbs on higher in-take days. For example, you could put yourself on a low carbohydrate diet from Monday through to Friday and then on Saturday and Sunday have higher carbohydrate days.
During the five low carbs days you’ll probably have less energy. On average, women should consume 125 – 175g of carbs on low days and 200 to 300g on higher days. For men go for 175 to 225g on low days and 350 to 400g on high days. Every person is different and you’ll probably have to manipulate your daily carb amounts to find out what works best for you.
If you aren’t seeing any results in your fat loss then you should decrease your starchy carbs. One of the best other ways to speed up your metabolism is to change your workouts regularly after 6-8 weeks as well as manipulating your diet and nutrition plan from time to time. The main positive attribute of Vitamin C is that it protects cells from free radical damage by acting as an antioxidant.
I wanted to find out what dietary sources can I get Vitamins C from and if I’m lacking in this vitamin what are the deficiency symptoms?
Sources of vitamin C include broccoli, parsley, potatoes, peas, citrus fruits, kiwi, mangoes, peppers, strawberries, asparagus, lemons, limes and cauliflower. The deficiency symptoms include: bruising, gum infections, bleeding gums, dry hair and skin, hair loss, dry eyes, anemia, bone fragility, tissue swelling and dental cavities.
The main positive attribute of Vitamin C is that it protects cells from free radical damage by acting as an antioxidant, assists in the metabolism of cholesterol to bile acids, improves iron absorption, synthesises the neurotransmitter norepinephrine and regenerates Vitamin E supplies.
It also helps to prevent heart disease by preventing free radicals from damaging the artery walls. Vitamin C is a water soluble vitamin and cannot be stored in the body. In the UK the Food Standard Agency recommends a daily in-take of 40mg. Taking excessive amounts of vitamin C could lead to stomach upset and diarrhea.