When it comes to looking and feeling great, one’s diet accounts for about 80% of the body you desire. As a fitness professional for the past 18 years, I have come to realize that women really struggle with this very important part of wellness. Women overeat, undereat, binge, eat food that has no nutrition, eat low carb, don’t know what to cook or how to cook it, and the list goes on. I have met sooooooo many women that have spent their entire adulthood searching for the perfect diet. They have literally tried them all! What’s worse is the yo-yo dieting ends up ruining their metabolism which causes them to restrict even more calories and gain MORE weight! That leads to more irritability, more frustration, and more confusion about what to eat to keep their metabolism high. Likewise, many women think that carbs are evil and will make them fat. Here’s the thing, carbs are necessary for your body. Here are some of the benefits of eating “good for you” Complex Carbohydrates:
- They are a primary source of energy
- They feed your muscles
- They fuel your workouts
- They Aid with digestion (when eating complex carbs that are loaded with fiber)
- They Keep your mood happy
- They Help you blast fat
- They Are good for your heart (just 5-10 grams of fiber rich foods like oatmeal and beans can drop your LDL cholesterol by 5%)
The problem with most people is that they don’t eat enough carbs or are eating the wrong kind of carbs. I’m here to say that eating carbs can absolutely help you with your weight loss goals and I’m here to show you a better way to attain optimal fitness. My go-to approach when it comes to food is incorporating Carb Cycling every day.
I have tons of energy to fuel my workouts, have very little muscle soreness, no brain fog, keep my hormones balanced, and maintain a lean, fit body at 48.
So today, I’d like to introduce you to Carb Cycling in the hopes that you will see that there is a better way to eat.
First, let’s cover the basics of carb cycling.
What is Carb Cycling?
Carb Cycling is when you alternate between eating days of higher amounts of carbs and days of eating lower amounts of carbs. It’s really that simple.
There are also “Off Days” which allow you to cycle in your favorite "comfort" foods and include more "flexible meals" so that you can still eat lots of the foods you enjoy on a regular basis.
It’s a pretty great formula, don’t you think? Eat great tasting healthy meals, enjoy some of your favorite "comfort" foods, and still get the results you want.
How Does Carb Cycling Work?
In order to see the results you want, Macronutrients (macros for short) are very important. If you aren't familiar with Macros, it simply refers to Protein, Carbs, and Fats. Let's break it down:
Protein: Allows you to build and maintain lean muscle, which in turn helps you to burn more fat. Protein also helps you feel fuller longer, giving you long lasting energy and satiety.
Carbs: Carbs come in the form of simple and complex. Simple Carbs are the not-so healthy carbs and include foods like sugar, cookies, candy, and most other processed foods. Complex carbs on the other hand, are your healthy carbs. Foods like vegetables, fruit, sweet potatoes, potatoes, brown rice, beans, oats, quinoa, lentils,and more fall into this category.
As you might have already guessed, focusing on getting more Complex Carbs is the best way to go and yields much better results. Not only that, high quality complex carbs are full of dietary fiber and help keep your energy levels and metabolism high.
Fats: Healthy fats play an important role in allowing your body to function at its best. That's why it's important to include healthy fats such as avocado, nuts, seeds, coconut oil, grass fed butter, olive oil, salmon, and more into your meals.
Why Cycle Your Carbs?
When you carb cycle, what you are really doing is keeping your body guessing. One day you are having lower amount of carbs and the next your are shocking the body with a higher carb day.
Essentially, you are telling your body to burn fat on low carb days; then, when you follow that up with a high carb day, your body gets shocked which allows for you to burn fat while maintaining your lean muscle. In short, when you carb cycle, you keep your body at optimal fat burning levels.
It's a very effective and proven process.
Not only does carb cycling work, but it is also sustainable. This is truly a lifestyle that can be done forever. It’s simple to follow, and when something is easy, you stick with it. On my Carb Cycling Plan, you get a couple of cheat meals throughout the week. So you NEVER feel deprived.
Because of this simplicity and sustainability, this is the approach that I do myself and the approach that I have my clients do as well. I have found that the best way to be successful with your diet is to have a PLAN that is easy to follow, which is why I created this 4 week carb cycling plan. I want you to see that eating healthy is delicious……...That eating clean makes you feel great, and that carb cycling will help you get the body of your dreams.
My 4 week Carb Cycling Meal Plan takes all the guess work out of eating. I tell you what to eat, when to eat, and how to prepare it. You’ll get tons of healthy swaps that taste amazing and leave you feeling satisfied. I give you plenty of variety and introduce delicious foods that not only give you sustenance but also provide superior nutrition, reduce inflammation and help burn stubborn belly fat.
Just look at some of the delicious Foods that are on my plan!
You’ll get delicious easy to prepare breakfasts like chocolate peanut butter overnight oats, good for you blueberry bars, almond flour protein pancakes and mangoTurmeric smoothies..
You’ll enjoy delicious summer inspired meals like watermelon salad, pork chops with peach and arugula salad, gluten free pasta with summer squash, Cajun cod with mango salsa, even beef barbacoa tacos.
Do you have a sweet tooth? I’ve got you covered. You’ll get desserts like chocolate “ice cream”, chocolate avocado popsicles, strawberry rhubarb crisp and chia pudding. I even give you plenty of healthy snacks like the key lime protein bites above that are simple to prepare and taste absolutely amazing. Seriously, you will not feel deprived on my plan. I know that The BEST way to keep someone motivated to eat clean is to keep it simple and make them feel like they are not on a diet.
But don’t just take my word for it, listen to what my clients are saying about my carb cycling plan.
“The meal plan is awesome! It’s clean eating , the recipes are simple and easy to follow and my husband loves the food too! The meal plan has really helped me drop the weight I wanted to lose.” Ashley Buford, GA
“Ruth’s meal plans have helped me to realize that I CAN cook. My husband is loving this!! The meals are delicious and really easy to prepare. I like to do my shopping and meal prep on Sunday afternoons and this really helps me to stay on plan all week.” Tricia Dacula, GA
“The meal plan takes the guess work out of what and when to eat. It was the game changer for me living a healthier lifestyle. And no need to make two sets of meals because my family loves the food too. As a matter of fact, these are the meals my college kids request when they come home for breaks” Beth Cleveland, OH
“The meals each week combine flavors you might not think of being good but in reality, they are delicious. Combining the low-carb versus medium high carb days with the work out plan is so helpful. I also really enjoy the daily workout videos that target areas I normally don’t get to.” Maria Lancaster, PA
“I was not much of a smoothie person, especially the green ones! :). I have found that they are filling and great testing. The soups are easy to make and definitely delicious” Lisa Lawrenceville, GA
”First of all, I will say that the food/recipes that we are encouraged to eat are amazing!! The program is worth trying because of all of the new recipes that you get!
Second, I love that I don’t have to count calories... instead carb cycling has proven to be highly effective for my weight loss journey! I have seen increased energy and a steadier metabolic rate while on this program. I look forward to days when I get to eat healthy high carbs and the days that I get to eat healthy fats! This has been one of the greatest life style changes that I have ever made. ”Susan Indianapolis, IN
Are you ready to love the body you live in and get the body of your dreams too? Click the link below to start your transformation.
✅4 weeks of done for you meals
✅ Bonus 7 day low carb meal plan.
A healthier, happier you!!!
I can't wait to hear about your transformation!