When it comes to reducing weight, there are numerous schools of thought, as well as numerous methods, diet plans, and strategies that claim to be the most efficient in the world.
Of course, not all of these will perform equally well, so your task will be to separate the winners from the losers and determine which tactics are most effective in general while also being most suited to your individual lifestyle and biology.
So, here’s something to think about: carb backloading!
What exactly is carb backloading?
The primary idea behind backloading is that you would time your meals, or more precisely, your carbohydrate consumption. You will accomplish this in such a way that carbs such as bread, spaghetti, and others will be consumed only after you have completed intense cardiovascular workout.
More specifically, you will time your consumption of simple carbs to coincide with HIIT activities. That is, you will have a low-carb or no-carb diet for the duration of the day, and then after a hard training session, you will be able to have some pasta or a sandwich.
What Makes It Work?
This approach aims to use up all of the energy stored in the muscles (glycogen) before moving on to carbs. This is assumed to generate a demand on the body, ensuring that the new sugar inflow is not stored as fat.
Because the body only stores extra sugar as fat when it has no use for it. When your blood sugar is low, your body will use part of the incoming sugar rather than storing it. Unfortunately, low blood sugar increases the production of several hormones, and it doesn’t take much to replenish a healthy quantity.
However, the body also stores a tiny amount of energy as glycogen in muscle cells to allow us to run and fight when our blood sugar is low and we are consuming energy too quickly to rely on fat storage.
When this energy is exhausted, the body’s first goal (after powering fundamental functions) is to recover it. As a result, any carbs consumed within a short period of time will be sent to the muscle rather than the belly.
How to Do It Correctly Before you try this approach, keep in mind that it will not work if you solely practice steady-state cardiovascular exercise. A modest jog will deplete blood sugar before shifting to fat storage. If you run or go at 100% effort, your body will be forced to consume glycogen (since burning fat is too slow). We can only maintain maximum output for a certain time, which is where HIIT comes in – as the ideal approach to expend this type of energy and provide the necessary demand.