How can I have more energy while depleting carbs?
Obi: Carb deplete slowly because you still need carbs to function throughout the day. Deplete carbs all at once, and you're going to feel like somebody just unplugged your body from a wall socket.
Fat has twice the energy (9 calories per gram) that carbs and protein do (4 calories per gram apiece). But think of carbs as your quick energy source and fats as your long-term energy source. So the key to staying energized when cutting carbs is going to be bumping up your protein and fat intake.
Just make sure that your physical activity level is higher during that time, allowing you to burn off that extra energy. Otherwise, you'll store those calories as body fat, the opposite of your goal.
When you're depleting carbs, deplete them around the time when your activity level is at its lowest. Say you're depleting, and your workout is scheduled for the morning or afternoon. Take those minimal carbs and consume them right around the workout, so that you can burn that fuel right way. You also may want to minimize your weekly cardio when depleting carbs in order to save the minimal energy you do have.
Got it? Okay, here's your bullet point list for ensuring that you stay energized when depleting:
- Increase your protein and fat intake by 10 to 15 percent. This will help give you more energy during your carb-depletion days.
- Reduce your daily cardio to help you conserve energy.
- Rotate your carbs intake to coincide with your highest physical activity level, which is probably your daily workout.
Follow these instructions in concert, and you'll find yourself with more energy than you ever expected to have in the carb-depletion zone.
So if carbs are going to be in shorter supply than subtlety at a Lady Gaga concert, what kinds of protein and fat foods should you favor? Thought you'd never ask:
High-quality proteins: chicken breasts, whitefish, tuna, lean sirloin steak, and beef.
High-quality fats: flaxseed oil, fish oil, olive oil, avocados, pecans, almonds, and peanuts. Consume these nuts with little to no salt in order to minimize your daily sodium intake.
