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Nutrition

Course 28: Calorie cycling 

Instructor
Ben Abstacker
3 Students enrolled
4
6 reviews
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Course Description (What the course is about)

Calorie cycling, also known as calorie shifting or cyclical dieting, is a dietary strategy that involves varying daily calorie intake to enhance metabolism, promote fat loss, and optimize performance. In this course, you will delve into the science, methods, and benefits of calorie cycling. You will learn how to implement calorie cycling effectively, tailor it to your goals, and make informed dietary choices for long-term success.

 

Course Outcomes (What you’ll learn)

By the end of this course, members will have:

  1. Understand the science behind calorie cycling and its metabolic benefits
  2. Implement various methods of calorie cycling to support their goals
  3. Create a personalized calorie cycling plan based on individual needs
  4. Monitor progress, adjust as necessary, and recognize signs of adaptation
  5. Combine calorie cycling with exercise routines for enhanced performance
  6. Make informed dietary choices for long-term sustainability and holistic wellness
What is calorie cycling, and how does it differ from traditional dieting?
Calorie cycling involves varying daily calorie intake, alternating between higher and lower-calorie days. This approach is different from traditional dieting, which often involves a consistent daily calorie deficit. Calorie cycling aims to prevent metabolic adaptation and support fat loss while offering flexibility.
Can calorie cycling be used for both fat loss and muscle gain?
Yes, calorie cycling can be tailored to various goals. It's effective for fat loss by creating a calorie deficit on low-calorie days and for muscle gain by providing surplus calories on high-calorie days to support muscle growth.
How do I determine my high and low-calorie days?
Calculate your baseline daily calorie needs based on factors like age, gender, activity level, and goals. On high-calorie days, consume slightly above maintenance calories, and on low-calorie days, consume a slight deficit. It's essential to find a balance that aligns with your goals.
What are the benefits of calorie cycling for metabolism?
Calorie cycling can help prevent metabolic adaptation, a phenomenon where the body adjusts to lower calorie intake by slowing metabolism. The varying calorie intake keeps the body guessing and may help maintain a higher metabolic rate.
Are there risks or drawbacks to calorie cycling?
Calorie cycling can be effective, but it may not be suitable for everyone. Individuals with a history of disordered eating, medical conditions, or specific dietary requirements should consult a healthcare professional before adopting this approach.
Can I combine calorie cycling with specific dietary preferences, like a vegetarian or vegan diet?
Absolutely. Calorie cycling can be adapted to various dietary preferences, including vegetarian and vegan diets. Focus on nutrient-rich foods within your preferred dietary framework to achieve your goals.
How often should I adjust my calorie cycling plan?
Monitor your progress regularly and adjust your plan as needed. If you notice stalled progress or adaptation, consider making changes to your high and low-calorie days or reevaluating your daily calorie targets.
Can I exercise on low-calorie days?
Yes, you can exercise on low-calorie days. However, you might want to adjust your workout intensity or focus on more moderate exercises. Consider timing high-intensity workouts with high-calorie days for optimal energy levels.
Is calorie cycling suitable for long-term use?
Calorie cycling can be a sustainable approach for many individuals, but long-term success depends on personal preferences, goals, and individual responses. It's essential to prioritize overall health, well-being, and enjoyment of the dietary approach.

Should I consult a professional before starting calorie cycling?
It's recommended to consult a registered dietitian or healthcare professional before starting any new dietary approach, especially if you have underlying health conditions, specific goals, or concerns about your nutrition. They can provide personalized guidance and support.

Remember that individual responses to calorie cycling may vary, so it's important to listen to your body, monitor progress, and make adjustments as needed to ensure the approach aligns with your goals and well-being.

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Prerequisites
  • Course 27: Carnivore diet 
  • What is Prerequisite courses
    A prerequisite is a specific course that you must complete before you can take another course at the next grade level.
Course details
Duration This course will require 90 minutes of watching the video, reading course material and passing the quizzes. Then if you want to try the calorie cycling diet and lifestyle for a minimum of 4 weeks to experience the progress and results. 
Lectures 7
Quizzes 6
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Ben’s life goal is to positively impact 1 million people through his platform, website, coaching, personal training, seminars, speaking gigs, social media and community workouts.

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