Eat happily so that you can lose weight last! Are you tired of losing weight? Try the new carb cycling diet

"Breaking ketosis" and "exploding carbs"① are new terms that have emerged in the beauty and fitness diet trend in the past two years. In 2020, Tian Anshi’s new series "Tian Anshi's Carbohydrate Cycle Diet" hopes to find more freedom and balance between the disciplined dogma of sugar-restricted diet and free eating.

Over the past thirty years, modern people have suffered from being overweight. The traditional way of reducing fat and losing weight has evolved from eating less and exercising more to the rise of ketogenic and reduced-sugar diets in recent years. The concept of fat reduction has shifted to "as long as you eat less starch, you will lose weight." But in real life, asceticism is much more difficult to sustain than imagined, so the terms such as ketosis breaking and carbon explosion appeared.

In the process of diet-controlled fat loss, we often set an ideal weight as a goal for ourselves, control our sugar intake within a certain period of time, and achieve this goal like a 100-meter sprint, thinking that we can let ourselves go from then on. Little do people know that once you have this kind of mood, it is easy to lose five kilograms, but it is difficult to keep it off for ten months. Instead of losing weight, your weight will increase. Countless men and women who eat and drink repeatedly lose weight and gain weight again, and they are helpless. Coupled with the pressure of conformity that reducing sugar is the only way, eating, which is clearly meant to enjoy delicious food and nourish the body, has become a tangible and intangible shadow that is hard to shake off. So, along with the story of my great aunt, the second part of Tian Anshi's series, "Tian Anshi's Carbohydrate Cycle Diet", was conceived.

My great aunt is a legendary figure in the family. She was born in Tainan and met a Malaysian overseas student who came to Taiwan to study civil engineering when she was a student. Her father, her great-grandfather, was originally a nobleman from a Shanghai family of traditional Chinese medicine. He never worked a day in his life, and later his house was ransacked during the Cultural Revolution. After my great-grandfather came to Taiwan, he sold fish in Tainan in the early morning, sold ice in the afternoon, drove a taxi at night, and sold orchids on weekends. He supported five children, but could not afford a dowry for my great-aunt, so my great-aunt took the leap and married to a man from Southeast Asia. Over the past 40 years, the couple started from scratch and worked hard to create an engineering empire in a strange country. Now they are rich and have many children and grandchildren.

Unfortunately, my great aunt suffered a vascular dissection two years ago, and her speech ability has been impaired since then. Her body has become a little stiff due to the illness, so my great uncle has no choice but to take extra care of his wife. Every time she goes back to Taiwan, my great aunt doesn't want anything but a bowl of the rice dumplings with fermented glutinous rice and egg that she ate when she was a child. Although doctors have repeatedly warned that people with cardiovascular diseases need to eat less salt, sugar and oil, my cheerful great aunt will still have a bowl full of rice dumplings with fermented glutinous rice and egg, then put down the spoon, close her eyes with satisfaction, take a long breath and say, "I just want to have a bite of this, and I'll be content with it." She has the heroic spirit of Li Bai, who said, "A five-colored horse, a fur coat worth thousands of gold. I will call my son to go out and exchange it for good wine, so that we can share our eternal sorrows." In life, all we want is to be full.

When she was 70 years old, her younger brother, my great-uncle, had the same feeling. He said that when he was in the intensive care unit with cardiovascular dissection that year, he could die at any time, but he just wanted to eat a piece of butter bread. Human beings are animals that follow their moods. My uncles and grandfathers have it, you have it, and I have it too. Just think about the delicious taste that is deeply engraved in your heart. Why not let the mood cycle? As long as there is a way, eat well and be full and start again. This is a continuous road, open and full of freedom.

"Tian Anshi's Carb Cycle Diet" was written because he felt sorry for his great aunt who only wanted to eat a bowl of rice wine and egg dumplings at the age of 75. Thousands of readers, netizens and fans were faced with the helplessness of weight gain, breaking ketosis and exploding carbs, as well as the frustration of being a mother who could not forget the delicious food in her heart when facing her children and elders. Tian Anshi proposed a personal solution to solve the helplessness of the failure of long-term fat-reducing diet. In fact, is there any so-called ketone breaking and carbon explosion? It's just carb cycling but not getting the right entry point.

About thirty years ago, the study of weight loss diets began to take root in Asia, with many different schools of thought emerging. I have tried almost all methods: reducing food intake, light eating, dieting, fasting (only eating an apple each for breakfast, lunch and dinner for seven whole days), vegetarianism (eight years), raw food (all ingredients are not cooked), fruit food (only fruits and raw nuts for three meals), organic, skipping meals (eating imported edible soil to satisfy hunger or as breakfast), brisk walking, long-distance swimming (three years), fitness, cycling (I can ride up to Yangmingshan Fengguizui in one breath), running, yoga (ten years), and meditation. The conclusion is: it is easy to start a diet plan, but it is difficult to maintain it for a long time; it is easy to lose fat in the short term, but it is difficult to maintain the results. Long-term, repeated restrictions on drinking during the day and night often lead to physical and mental exhaustion and fatigue, resulting in ups and downs in fat loss results.

In the past five years, the ketogenic diet has emerged as a new trend in fat loss diet. Large amounts of fat solve the physiological hunger problem of weight loss and become a trend for a while, but not all physiques are suitable for long-term use. Then the low-sugar diet became popular. It is not only effective in reducing weight, but also the reduced amount of carbohydrates will not cause physical and mental exhaustion due to excessive hunger. It is regarded as the representative of modern healthy weight loss diet. One of Tian Anshi's series, "Tian Anshi's Low-Sugar Baking Series", began to be conceived five years ago and is one of Tian Anshi's weight loss experience notes series. The second of Tian Anshi's 2020 series, "Tian Anshi's Carbohydrate Cycle Diet", hopes to allow everyone to find more freedom in their lives by controlling their sugar intake.

In fact, there are thousands of diet plans, and each one makes sense, but it depends on whether it is suitable for the person. There are still so many people who have tried everything to lose weight but still cannot find the answer. From the questionnaire that approved tens of thousands of people to join the Tian Anshi FB group, I learned that many people who practice the sugar control concept are still troubled by the lack of results. It is not scary to fail in fat loss, but it is scary to be at a loss after the failure; it is not scary to gain weight again, but it is scary not to know what you have eaten wrong; it is even more scary to sometimes be in ketosis and sometimes have carb explosions. After repeated attempts and failures, our passion for life remains like the sunrise and sunset, never extinguished, and continues to evolve.

In life, all we want is a good meal without any dogma, letting go of right or wrong, forgetting about being fat or thin. Tian Anshi's carbohydrate cycle diet can satisfy the little fundamental desire in the hearts of all those who control their diet - I want to eat what I like. By matching a high- and low-carb diet with your pace of life, you no longer have to be shackled and walk alone. Let fat loss and fitness stride forward into today, free and open.

This book is written for myself and for those of you who need to be disciplined in your diet or are trying to be selective with your food. In the life of enjoying food and losing fat and keeping fit, find a dynamic balance with peace of mind. It turns out that the so-called failures such as breaking ketosis and exploding carbs are a clear path to more successful fat loss and healthy fitness. Tian Anshi prays here that we can all have peace of mind and food.

Note ① Breaking ketosis vs. exploding carbohydrates: The situation in which one overeats on carbohydrates, starches and sweets due to long-term depression during the implementation of a diet that controls carbohydrate intake.

Note ② Weight loss: Those who implement long-term weight loss plans face the bottleneck that their weight and body fat cannot be reduced no matter how hard they try.

Why do we need carb cycling?

If the body lacks carbohydrates, one of the three major nutrients, for a long time, it is easy for the appetite to explode during a certain festival or under certain inducements, leading to ketosis breaking and carbohydrate explosion. Under this rule of not being able to eat that and not being able to eat that, in order to prevent persistent hair loss, intermittent cramps, long-term constipation, periodic oral mucosal ulcers, irregular sleep insomnia, loss of appetite or increased appetite, and even depression or hyperactivity, you have to buy bottles and jars of nutritional supplements. Then you have to face the problem of gaining weight and regaining weight after eating carbohydrates. Many people even have to deal with the lack of recognition in interpersonal relationships and the lack of support from their families. Eating is the most important thing for the emperor. Eating is supposed to be a good thing that nourishes the body, but because of various diets, life is full of restrictions.

The carb cycling diet is the diet that is closest to daily life, easiest to implement, and long-term and stable. You can enjoy the delicious taste of carbs with a clear conscience, and it dispels the demonization of carbohydrates. It conveys the importance of proper carbs to the human body. As long as you pay attention to the intake of refined starch (such as general desserts, cakes, biscuits, or over-processed rice and flour products), understand the amount you can consume, and consume it at the right time, you can start to implement it conveniently, enjoy delicious food, integrate into social activities, and maintain your body shape and health.

Long-term use of a carb-restricted diet will lead to bottlenecks. Before talking about the benefits of carb cycling, if you are currently using a carb-restricted diet, in addition to fat and muscle, a large part of the weight lost is due to dehydration of body cells. Therefore, after losing fat to a certain extent, the following situations are likely to occur:

1. Card weight

As fat and weight decrease, muscle mass will also decrease, so the calories consumed by basal metabolism will decrease. At this time, if the amount of food intake is the same as when you first came into contact with the ketogenic, low-sugar, reduced-sugar, limited-sugar, and controlled sugar diet, you will gain weight or even gain weight. The body is smart and knows how to conserve energy and be more adaptable, and will not allow its weight to drop indefinitely. Therefore, long-term lack of carbohydrates will inevitably lead to cardio weight gain.

2. I feel dizzy after eating carbohydrates, and my weight rebounds by 2 kg the next day

Most people who have tried a restricted carbohydrate diet have been excited about its effectiveness: "Oh my God, in such a short period of time, not only can I eat a lot of meat, oil, and vegetables, but I can also lose so much weight!" Although you may be happy, you still have to be aware that most of the weight you lose at the beginning is water in the body.

The human body is 70% water. The body's organs, cells, and tissues need water to maintain normal functioning and metabolism. If a large amount of dehydration is caused in the short term, the weight will of course be reduced, but over time, the body will activate the survival mode mechanism. When one day your appetite overcomes your self-control and you can't help but enjoy the goodness of carbohydrates, your body will help cells store water, just like a long-awaited rain after a long drought. When you eat less carbohydrates, the cells will become dehydrated, and when you eat more carbohydrates, the cells will store water. On a diet that lacks carbohydrates, the body must know that it is lacking carbohydrates, so once carbohydrates are eaten, the body will absorb them quickly like a sponge. Furthermore, it takes time and a process for fat to grow on the body. It is impossible to "gain weight" by 2 kg overnight. Most of these 2 kg are water.

3. How should you eat it?

I don’t know how long the average person can sustain a ketogenic, low-sugar, reduced-sugar, restricted-sugar, or controlled diet without giving up, or how often they will lose control of their appetite and eat donuts, but what I can be sure of is that when the so-called carb replenishment, ketosis breaking, breaking the rules, losing control, and binge eating occur, you have actually fallen into the carb cycling diet.

If you really like the carb-restricted diet, don’t miss the delicious taste of carbs, can maintain your health and vitality, and have smooth social and travel activities, then I offer you my sincere blessings and please continue with your original diet.

If you still want a variety of carbohydrates, it is sometimes difficult to follow a certain diet. The carbohydrate cycling diet can just satisfy your inner nostalgia and desire for the delicious food in your memory.

If there is a way to teach yourself how to arrange your carbohydrate intake, plan when to enjoy your food, and look at carbohydrates with joy as if you were looking forward to seeing your loved ones, I think it would be a wonderful thing.

★Night Market Fried Chicken

Ingredients: 250g chicken tenderloin, ginger juice or ginger slices, 50g amaranth seed slices, 1 egg, sea salt and white pepper.

Method & steps:

(1) Wash and drain the chicken tenderloin, mix with ginger juice and let stand for 30 minutes.

(2) Pour the amaranth seed flakes into a large flat plate, evenly coat (1) with the amaranth seed flakes, and then squeeze tightly.

(3) Beat the eggs, dip (2) in the egg liquid, then coat it with the amaranth seeds and pinch it tightly. Sprinkle with appropriate amounts of sea salt and white pepper.

(4) Preheat the oven to 180°C (both top and bottom heat on) and bake for 30 minutes.

Nutritional information (for one full serving):

Calories (Kcal)—510.

Protein (g)—72.

Fat (g)—10.

Net carbs (g)—30.

This article comes from the book "Tian Anshi's Carbohydrate Cycle Diet: For You Who Are Tired of Ketogenic Diet, Sugar Reduction and Weight Loss" published by How Publishing House