What it is:

A meal plan that alternates between days of low carb eating and high carb eating, giving the body time to store the energy it needs from the carbs while giving it time to process through the excess that it doesn't.  This method has been used by athletes of all kinds and in the body building community for over a decade.  

What it is not:

It is not a diet!  It is a do-able way to eat and live a healthy lifestyle.  You are not depriving yourself of bread and whole grains.  You are simply taking a break from them two to three days a week.  

It is also not a low calorie meal that limits how much you can eat.  Stay with your 5-6 mini meals a day and stay consistent with your portion control, especially on high carb days.  On low carb days, your calorie intake increases in healthy fats and lean protein forms.  This is also a great   way to get in more veggies, which most of us don't do!  Veggies will take the place of the "carb portion" on your plate.  So load up!  Good carb replacements: Spaghetti squash in spaghetti recipes, greek yogurt with pomegranates and apples instead of oatmeal with raisins and bananas.  (think seasonal veggies since their cheap and...in season!)

How it works: 

Continue to eat your 5-6 mini meals per day to stay consistent with your eating habits and calorie intake BUT alternate between days of processed carbs (whole grain bread, high fiber cereal, pasta, etc.) and low, natural carbs (simple or complex-fruits, veggies, beans, nuts).  

Benefits:   

Lose weight and break weight loss plateaus   
Control insulin levels to help body burn fat
Keeps your metabolism revving and working hard
Can reduce cholesterol, risk for heart disease, and cut the risk of cancer
Helps muscles take in more glucose for storage, repair, and building 

What days? 

That's up to you!  Easy starting point is to rotate the plan every three days, consuming the most carbs on busier, more active days.  Ex. high carbs the night before a heavy cardio day, heavy High intensity training days, moderate carbs in lighter exercise days such as yoga or moderate exercise, and low carb on off days when activity is limited.   

Maybe try:

Monday - moderate carbs for camp day
Tuesday - Low carbs for rest day
Wednesday - low carb or moderate carb depending on intensity of bootcamp
Thursday - High carb to prep for Friday hill day
Friday - moderate carbs to replenish after cardio
Sat/Sun - low carb for off days

ex.  High                Moderate                            Low 

     pasta                 oatmeal                               lean meat,fish, poultry
     bread                ezekial bread products        Lots of Veggies!
     Brown Rice       100% whole wheat tortilla    nuts
                                                                          fruits 

*Think of your body like a de-ssembly line.  When food passes through, the body begins to pick apart the nutrients it needs for fuel and sends the excess down the line to be dumped.  When it receives whole, natural foods that it recognizes, it can dig through them quicker and move them along.  No bloating, heavy feel!  When the body comes across a heavy meal of, say, white pasta, it doesn't recognize the additives and bleach, so it takes a little longer for the body to filter through and find the nutrients that it needs.  When this happens, the de-ssembly line slows down, giving you that backed up "i can't eat for two days" or "i never want to eat that again" feeling.  You can avoid this by sticking to a clean eating diet or by trying carb cycling, giving your body a break from the heavy carbs every few days so it can process through them without losing its natural flow of the assembly belt.  

Okay,  that's the nutshell version! Let me know what you think and if you have any questions!

jackie