Carb Cycling Secrets for Women on Keto: Learn How in 3 StepsFeb 14, 2023
Are you on a ketogenic diet but miss those delicious carbs? Today, I'm going to give you a solution that will make you happy-carb cycling with keto!
Hi! My name is Lesya Holzapfel.
I'm a Women's Clean Keto & Carb Cycling Nutritionist and this video is the fourth in my series on Keto Carb Cycling for Women.
If you watched the previous videos, I covered what Clean Keto Carb Cycling is, 5 reasons you should cycle carbs, and 5 signs carb cycling is right for you.
You can check all of those out on my channel.
Today I'm going to be talking about how you actually do this.
I know it sounds too good to be true, but trust me, it's possible.
I'm also excited to tell you a little bit about my carb cycling coaching program if you're ready to implement these steps with me.
This is a program for women looking to bring back carbs to lose body fat, prevent stalls, become metabolically flexible, and achieve food freedom.
I'll share how you can learn more about it at the end of this video.
So, how do you get started with carb cycling?
It's actually really simple.
I'm going to outline the 3 steps you need to take to get started.
Step 1 is to determine your reason for cycling carbs with keto.
The first thing you need to decide is why you want to cycle carbs in the first place.
Your reason will determine the next steps, so we need to choose that first.
Inside my program, the clean keto carb cycling blueprint, I outline 10 different protocols for carb cycling.
Some reasons include fat loss, maintenance, menopause, or improving performance.
It's important to note that if you have any hormone issues such as adrenal issues or low thyroid, it's important to address those before focusing on fat loss or performance as these issues take precedence over others.
For example, if you want to lose fat but you also have adrenal issues, you would want to work on your adrenals first because you won’t be able to lose fat if your cortisol is high and your body is in constant flight-or-fight.
So, it’s time for you to choose your reason.
Did you get it?
Now you can move on to the next step, which is Choosing Your Schedule.
But before I get to that, if you haven't yet, please hit that like button and consider subscribing if this content is providing value to you.
The second step to cycling carbs on keto is to choose your schedule.
This step is easy because your reason determines your schedule.
You can choose to cycle carbs daily, weekly, monthly, seasonally, or temporarily.
For example, if your goal is fat loss, you would most likely cycle carbs on a weekly basis where you would have a mix of keto days and carb days.
If your reason is seasonal because you want to enjoy your summers or the holidays, you may choose to cycle carbs seasonally or follow a cyclical ketogenic way of eating.
It's important to remember that every woman is different and what works for one person may not work for another, so it's important to find the schedule that works best for you.
Inside my program, I have guides that outline the recommended schedule for each specific protocol so you don't have to figure it out.
The final step is to calculate your macros.
When it comes to macros, I do recommend my clients track them for at least a month or so when they start carb cycling, especially if they come from a keto diet and haven't eaten carbs in a long time.
Let me know in the comments if you track macros currently or not.
As far as macros go, you will need two sets of macros.
One for your Clean keto days and one for your clean carb days as I like to call them.
When it comes to carb cycling, you still need to be mindful of what KIND of carbs you consume.
Choosing healthier, whole foods carbs is going to get you closer to your goals than choosing refined, processed carbs will.
Macros can be confusing but don't worry, inside my program, I will help you with all the calculations and provide you with a customized plan based on your needs.
But just to give you a general overview, for your clean keto days, you would be eating 10% of your macros from carbs and on your clean carb days, we would bump that up to 30% of your macro from carbs.
It's important to note that everyone's macro needs are different which is why I recommend you get custom macros when you start cycling carbs on keto if you want to get the best results.
Now that you have the 3 steps to cycling carbs on keto, I want to invite you to watch a training I put together that will outline my process on how I help clients implement this in 3 phases.
These 3 phases will help you lose body fat, prevent stalls, become metabolically flexible, and achieve food freedom.
If you want to learn what they are and learn more about my carb cycling program, go watch that training right now.
I will leave the link in the description for you.
Until then, if you haven't watched the other videos in this series, make sure to do that next.
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