Low carb high carb diet: 7 Days Fat Loss and Muscle Mass Meal

Low carb high carb diet is rapidly becoming a popular and more advanced nutrition strategy.

It’s based on strategically manipulating your carb intake, maximizing the anabolic effect of carbs while removing them when you don’t need to lose excess belly fat.

There are no quick fixes or next-day miracles to lose fat and build quality muscle. However, you can implement dietary practices over time, which will guarantee real results. Yes, getting your best body requires hard work at the gym, but without a proper diet plan to fuel your gains, you end up dead in the water. Feeding your body properly is just a matter of repetition – learning and developing regimens that leave your body with no choice and respond with size, strength, and expansion.

Adding new muscle to your frame is an admirable pursuit, but no matter how much weight you lift at the gym, you’ll never look perfect, ripped without clinging to your body’s fat stores. Many people mistakenly think that losing fat is just a matter of exercising more and eating less, but it’s really about striking a balance.

As the name suggests, cycling a “low-carb high-carb diet plan” involves eating more carbs on some days and fewer carbs on other days, and there are many opinions on its merits and methods.

The science behind low carb high carb diet

The proposed mechanism of a low carb high carb diet is to maximize the benefits of carbohydrates and teach your body to burn fat as fuel.

Low carb high carb dietetics is primarily based on the biological mechanisms behind the manipulation of carbs. And to understand the science behind this technique, it’s important to plan your physical activity and workouts around your carb intake cycle. It will help you to understand the activity and carb distribution of 7 days low-carb high-carb diet pattern.

High-carb days: High carb increases the glycogen stores in your muscles. Along with giving better performance during workouts or sports, it also protects your muscles from breaking. High carb ensures proper secretion of leptin and ghrelin hormones. These are hunger hormones. Ghrelin increases appetite. This signals to your brain and gives you hunger pangs, making you feel hungry. Whereas, leptin is an appetite suppressant. ^{1 2 3 4}

Low-carb days: On a low carb day, your body turns to fat for energy purposes. Therefore, the body’s ability to burn fat and be resilient to metabolic activity is improved. Low-carb has been reported to improve insulin sensitivity in the body. ⁵

Foods to eat on a low carb high carb diet

Lean Proteins

• Chicken or turkey (white meat)
• Tuna fish (canned, in water)
• Lean beef
• Egg whites
• Non-fat cottage cheese
• Fish (shark, salmon, flounder, etc.)
• Shellfish

“Medium-Fat” Proteins

• Chicken or turkey or dark meat
• Whole eggs
• Cottage cheese (2% or whole)
• Steaks (moderate fat cuts, 20 to 25% fat)
• Other meats (moderate fat, 20 to 25% fat)
• Mozzarella cheese (non-fat or skim)

Nutrient-rich vegetables

• Broccoli
• Salad (lettuce, romaine, etc.); use non-fat dressing.
• Cabbage
• Green beans
• Spinach
• Zucchini
• Squash
• Red or green pepper
• Asparagus
• Carrots
• Tomatoes
• Cauliflower
• Mushrooms
• Artichoke hearts

Carbohydrates

• Sweet potatoes or yams
• Brown rice
• Corn
• Peas
• Legumes (chickpeas, lima beans, lentils, dry beans)
• High-fiber cereals (All Bran, Fiber One, Grape Nuts, Cracklin’ Oat Bran, Shredded Wheat)
• Oats and oatmeal (not instant oatmeal)
• Black beans
• Wholegrain pasta (Eden, Hodgson Mill, Purity Foods)
• Wholegrain bread

High-fiber fruits

• Raspberries
• Strawberries
• Blackberries
• Apple
• Pear
• Prunes
• Orange

7 days low carb high carb diet plan schedule

There are many options for “low carb high carb diet”, ranging from daily changes to monthly refills or longer periods of high and low carb cycles. Experiment to find out what works best for you and your goals.

Here’s a 7 days fat loss and muscle mass sample where you control your carb intake on a daily basis:

Low and high carb diet schedule for fat loss

Days	Carbs Type
Monday	Low carb
Tuesday	Low carb
Wednesday	High carb
Thursday	Low carb
Friday	Low carb
Saturday	Low carb
Sunday	High carb

Low and high carb diet schedule for muscle mass

Days	Carbs Type
Monday	High carb
Tuesday	Low carb
Wednesday	High carb
Thursday	Low carb
Friday	High carb
Saturday	High carb
Sunday	Low carb

Upon wake-up

Ingredients	Quantities
Detox juice	Twice a week

Low carb days’ meal plan

Breakfast

Ingredients	Quantities
Whey protein	1/2 scoop
Oats	1/2 cup
Banana	1/2
Chia seeds	1 sp
Cinnamon	2 g
Egg whites (boiled)	4
Multivitamin	1

Morning snack

Ingredients	Quantities
Egg whites	6
Orange or pear or apple	1 whole

Lunch

Ingredients	Quantities
Boiled Chicken or Grilled Chicken	100g
Cucumber	1 cup
Green Leaves/Lettuce/ Cabbage	1 cup
Carrot	1 large
Tomato	3sp
Whole Egg	1
Walnut	20g
Vinegar	1sp
Avocado	optional
Non-Fat Ranch	optional
Broccoli	optional
CLA Supplement	1g

Evening snack

Ingredients	Quantities
Whey protein	1 scoop
Peanut Butter	1sp
Peanut	1sp
Banana	1

Dinner

Ingredients	Quantities
Boiled Chicken Breast	80g
Chickpeas	½
Green Capsicum	½
Cauliflower	½ cup
Onion	3sp
Tomato	3sp
Coconut Oil	½ tbs
Ketchup	1sp
Garlic Powder/Salt/ Pepper	—
Lemon	½
Fish oil supplement	1g
Brown rice	½ cup

Before bed

Ingredients	Quantities
Casein Protein	2/3 scoop
Almond milk	240 ml
Flaxseeds (ground)	2sp
Cinnamon	2 pinch
CLA Supplement	1 g

High-carb days’ meal plan

Breakfast

Ingredients	Quantities
Oats	1 cup
Whey protein	1 scoop
Banana	1/2
Cinnamon	2g
Multivitamin	1

Morning snack

Ingredients	Quantities
Whole wheat bread	3 slice
Egg whites	5

Lunch

Ingredients	Quantities
Paneer	80g
Roti	2
Cucumber	½
CLA Supplement	1g

Evening snack

Ingredients	Quantities
White Eggs	3
Oats Cookies (Britania)	4
Dry Roasted Chana	1 cup

Dinner

Ingredients	Quantities
Brown Rice	1 cup
White Eggs	5
Fish Oil Supplement	1g

Before bed

Ingredients	Quantities
Low-fat milk	240ml
Whey protein	2/3 scoop
Whole wheat bread	1 slice
Peanut butter	1sp
CLA Supplement	1g

Pre-workout meal for fat loss and muscle mass

Ingredients	Quantities
SUPPLEMENT:
Water (normal)	200 ml
Amino Energy	1 scoop
WITHOUT SUPPLEMENT:
Coffee	½ tbs
Water (hot)	240 ml
Milk	1sp

Post-workout meal for fat loss and muscle mass

Ingredients	Quantities
SUPPLEMENT:
Whey Protein	1-2 scoop
Water (normal)	240 ml
WITHOUT SUPPLEMENT:
White Eggs	6
Non-fat milk	240ml

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