A week of Carb cycling menus

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.© Getty imagesBy Carole GarnierSep 20, 2018 at 8:31 am

SUMMARY

  1. Introduction
  2. Low carb day 1
  3. Up carb day 2
  4. Low carb day 3
  5. Up carb day 4
  6. Low carb day 5
  7. Up carb day 6
  8. Up carb day 7

Carb cycling is a new form of sugar-free diet that allows you to lose weight without frustration or yo-yo effect. The principle: alternate days with a low carbohydrate content (« low carb ») and those with a moderate high content (« up carb »). What are we eating ? Here is a week of menus prepared for you.  A week of Carb cycling menus

This week of Carb cycling menus alternated days high in carbohydrate ( « carb up ») and those with low ( « low carb » ) to cause weight loss effective. But you can also adopt two « low » days only, the weekend for example, for a simple « maintenance » and to maintain your figure . Suggestions on the plate.ON THE SAME SUBJECT

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Carb cycling, the new sugar-free diet A week of Carb cycling menus

Low carb day 1

BREAKFAST

  • Tea, coffee or chicory (sugar free)
  • 200 g of cottage cheese
  • 1 tablespoon of mixture of seeds ( squash , sunflower, flax …)

BREAKFAST

  • Broccoli salad with flaked almonds
  • Red mullet with zucchini tagliatelle
  • Soy yogurt

HAVING DINNER

  • Grated celery, olive oil vinaigrette, cider vinegar, garlic
  • Grilled cod, braised zucchini
  • White cheese without sugar with cinnamon

Up carb day 2

BREAKFAST

  • Tea, coffee or chicory (sugar free)
  • Oatmeal porridge
  • Applesauce

BREAKFAST

  • From Beet gazpacho
  • Grilled chicken breasts, pink lentils
  • 1 nectarine

HAVING DINNER

  • Green vegetable gazpacho
  • Quinoa salad with mussels (with diced cucumber and tomato, green onions and a few green olives)
  • Slice of watermelon

Low carb day 3

BREAKFAST

  • Tea, coffee or chicory (sugar free)
  • 2 boiled eggs
  • 6 green asparagus for the mouillettes

BREAKFAST

  • Black radish sticks, salt and pepper
  • Seared scallops with leeks
  • Sheep yogurt with walnuts

HAVING DINNER

  • Dill cucumber
  • Sicilian tofu (tomatoes, peppers, eggplants)
  • Soy yogurt with lemon zest

Up carb day 4

BREAKFAST

  • Tea, coffee or chicory (sugar free)
  • 2 slices of wholemeal bread
  • 2 scrambled eggs

BREAKFAST

  • Corn salad with walnuts
  • Grilled tuna steak with spinach (and vegetable cream for the binder)
  • Baked apple with cinnamon

HAVING DINNER

  • Carrot cumin-coriander gazpacho
  • Bulgur salad with feta and grilled vegetables
  • Peach salad with red fruit coulis

Low carb day 5

BREAKFAST

  • Tea, coffee or chicory (sugar free)
  • 200 g of cottage cheese
  • 1 tablespoon of seed mixture (squash, sunflower, flax …)

BREAKFAST

  • Mixed salad: hearts of sucrine, grilled zucchini, tuna in brine, capers, cherry tomatoes
  • Soy yogurt with cinnamon and flaked almonds (1 teaspoon)

HAVING DINNER

  • Leeks Vinaigrette
  • Pork tenderloin, crunchy vegetables (green beans, broccoli and cauliflower florets)
  • Cottage cheese with pumpkin seeds

Up carb day 6

BREAKFAST

  • Tea, coffee or chicory (sugar free)
  • 2 slices of wholemeal bread with 1 teaspoon of almond puree
  • Cottage cheese and diced peach

BREAKFAST

  • Arugula with sun-dried tomatoes
  • Brown rice, homemade ratatouille
  • Peach salad with ginger

HAVING DINNER

  • Dill mushrooms
  • Mackerel in foil, buckwheat, lemon and parsley
  • Ramekin of red fruits with mint

Up carb day 7

BREAKFAST

  • Tea, coffee or chicory (sugar free)
  • 2 slices of wholemeal bread
  • 2 0% Fresh Square 1 nut

BREAKFAST

  • Penne salad with green beans, shallots, prawns and hearts of palm, olive oil and lemon vinaigrette
  • Strawberry salad with mint and cinnamon

HAVING DINNER

  • Melon quarter
  • Chinese cabbage wok with mushrooms and tofu
  • Plain yoghurt with apricot coulis and flaked almonds

To find out more: « Carb cycling, the easiest sugar-free diet in the world », Anne Dufour and Carole Garnier, Leduc.s editions.
In this book, discover everything you need to know about Carb cycling through 40 questions and answers (how much sugar should you consume, which sugars to eliminate from your diet …), the best foods, 120 recipes for alternate « up » and « low » days, a complete program over 4 weeks: shopping lists, dietary advice, physical activity …

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