LOW CARB - LOW GI DIET

(LOW CARB - LOW GI) DIET

Today and after centuries bodybuilding and fitness experts have already succeeded in finding the most optimum way of losing fat without sacrificing muscle growth.
so back in the old days when bodybuilders and athletes in the gym used to train hard they often divided their routine into bulking phase and cutting phase, So far that has changed a bit
bulking and cutting is one thing and it's a lifestyle.
Although you still bulk and cut your fat percentage should not change much because even when you bulk you are still on a healthy diet.
So the conclusion is the whole year you are eating healthy in order to stay lean all year around

So the question is :  WHAT SHOULD I DO?

so my answer to that question won't come in two lines ...

Experimental Study of Carbohydrate Claims on Food Packages Analysis Report

if you go back to the heading it say's LOW CARB - LOW GI so what that mean?

please keep reading to the end of the article..

LOW CARB DIET:

as you can see above that's all kinds of carbs:

you should know when you can eat high carbs and when you should reduce your carb meal

You can eat a large carb meal before your workout by 60 minutes or at your breakfast

or post your work

but you have to avoid high carb meals when you are off training days or when its getting late

means after 6:00pm

Although LOW CARBS is different from person to person, 

Let's say average 90 kg bodybuilder: low carb if below 200 grams per day

but DONT TAKE THAT AS A GENERAL as I said it depends and varies

It depends on (training - lifestyle- body type)

for me, It was always try and error

so for instance if you are doing a super-set training schedule you can still up your carbs and lose fat, gain muscle so no rules but we take general rules and tailor it to our body

WHERE I CAN FIND CARBS:

Dairy
Milk, yogurt, and ice cream

Fruit
Whole fruit and fruit juice

Grains
Bread, rice, crackers, and cereal

Legumes
Beans and other plant-based proteins

Starchy Vegetables
Potatoes and corn

Sugary Sweets 
Limit these!
Soda, candy, cookies, and other desserts

LOW -GI

what is GI (Glycmic-Index):

is a relative ranking of carbohydrate in foods according to how they affect blood glucose levels. Carbohydrates with a low GI value (55 or less) are more slowly digested, absorbed and metabolised and cause a lower and slower rise in blood glucose and, therefore insulin levels.

CAN YOU EXPLAIN MORE?

Okay let's make it simple which food to avoid is what is having a high GI and what to eat more which having low GI

(High GI you can still consume it just before a workout or post workout) but no SUGAR

Low GI Foods (55 or less)

• 100% stone-ground whole wheat or pumpernickel bread
• Oatmeal (rolled or steel-cut), oat bran, muesli
• Pasta, converted rice, barley, bulgar
• Sweet potato, corn, yam, lima/butter beans, peas, legumes and lentils
• Most fruits, non-starchy vegetables and carrots

Medium GI (56-69)

• Whole wheat, rye and pita bread
• Quick oats
• Brown, wild or basmati rice, couscous

High GI (70 or more)

• White bread or bagel
• Corn flakes, puffed rice, bran flakes, instant oatmeal
• Shortgrain white rice, rice pasta, macaroni and cheese from mix
• Russet potato, pumpkin
• Pretzels, rice cakes, popcorn, saltine crackers
• melons and pineapple

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By MOHAMED RIAD

Bodybuildingmeals admin