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The Carb Cycling Diet: Balancing Hi Carb, Low Carb, and No Carb Days for Healthy Weight Loss Paperback – February 24, 2009


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The Carb Cycling Diet: Balancing Hi Carb, Low Carb, and No Carb Days for Healthy Weight Loss + Choose to Lose: The 7-Day Carb Cycle Solution + Chris Powell's Choose More, Lose More for Life
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Product Details

  • Paperback: 240 pages
  • Publisher: Hatherleigh Press; 1 edition (February 24, 2009)
  • Language: English
  • ISBN-10: 1578263093
  • ISBN-13: 978-1578263097
  • Product Dimensions: 8.9 x 6 x 0.8 inches
  • Shipping Weight: 11.2 ounces (View shipping rates and policies)
  • Average Customer Review: 4.0 out of 5 stars  See all reviews (33 customer reviews)
  • Amazon Best Sellers Rank: #233,384 in Books (See Top 100 in Books)

Editorial Reviews

About the Author

ROMAN MALKOV, M.D, is a physician and exercise physiologist who served as a nutritional consultant for the Russian National Athletic Team. An active member of the American College of Sports Medicine and the American Association of Nutritional Consultants, Dr. Malkov is a consultant to professional athletes and fitness enthusiasts. He lives in New York City.

Customer Reviews

Nothing new in it.
Kindle Customer
Definitely recommend this book to someone that wants to get started with Carb Cycling.
Amazon Customer
This book was very helpful.
Connie S. Strickland

Most Helpful Customer Reviews

38 of 42 people found the following review helpful By Amazon Customer on March 19, 2011
Format: Paperback Verified Purchase
Carb Cycling has been my go to technique for getting myself and my clients lean and sexy. This book offers great insight on how carb cycling works and how to get started with it. It also contains information on how and when to exercise while carb cycling. Definitely recommend this book to someone that wants to get started with Carb Cycling.
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23 of 24 people found the following review helpful By Connie S. Strickland on February 3, 2012
Format: Paperback Verified Purchase
This book was very helpful. It is realistic about how many calories and carbs to eat to lose weight safely and with satiety. One can lose weight without being deprived with this program. Common sense and good science combined.
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71 of 83 people found the following review helpful By BlueKnight on May 18, 2009
Format: Paperback
I have read several books on carbohydrate cycling diets and this is one of the best. Not only is the book easy to understand, but it also has good recipes
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13 of 13 people found the following review helpful By topslisa on July 23, 2012
Format: Paperback Verified Purchase
Makes sense, workable, no deprivation, goes good with Chris Powell's new book(which makes carbcycling EASIER to understand) and it's working!! Eat 5x daily, around 300 calories each, every three hours!! That's IT!
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14 of 16 people found the following review helpful By Bruce P. Douglass on December 5, 2013
Format: Kindle Edition
This is not a terrible book; in fact, I think it has a couple of really good ideas, but it also has some issues.

Understand that I'm perhaps not its typical reader. I have a MS in exercise physiology and have been a competitive athlete for working on 40 years - running, cycling, triathlons, tae kwon do, etc. This book is NOT geared towards athletes. The author's idea of a workout is to lift some weights and - on a different day - do an hour of aerobic work. For me, a short workout is 2 hours. Long days in peak triathlon season are 8-12 hours, and sometimes even more. This is relevant because of his advice - eat carbs on days when you lift, but have fewer carbs on aerobic days. For me, the days when I absolutely have to eat carbs are the long days. I can work out for an hour or two with no nutrition, but performance starts to suffer longer than that. Ride for 100 miles and then hop off and run a half marathon without nutrition? Fuggedaboutit.

His good ideas are:
1) Have high carb days and lower carb days, depending on your activity, both duration and type. This makes sense in terms of maintaining an appropriate level of glycogen and body fat. It does require a bit more planning though. This is where the name "carb cycling" comes in, btw.
2) Have carbs only after working out, not before. I think this is a great idea, because this limits the fat deposition - carbs are preferentially sent to glycogen stores when they are depleted and to fat when they are full. So before you work out, carbs are much more likely to be deposited as fat while after you work out (especially within 1-2 hours) are more likely to be stored as glycogen.
3) The dietary change must be a lifestyle change not something done temporarily.
Read more ›
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7 of 7 people found the following review helpful By Philip J. Ditta on August 19, 2013
Format: Paperback Verified Purchase
Actually I bought this book with Chris Powells books to see how they differ, this one is good, although Chris Powell's book are easier to follow.
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12 of 14 people found the following review helpful By D. Taylor TOP 500 REVIEWER on July 28, 2012
Format: Paperback Verified Purchase
While this does work for many people, in my case I don't switch between consuming carbs and ketosis fast enough. I know that Carb based diets such as Atkins work great; I have had wonderful success with Atkins. After a few months of no/low carbs I wanted to read about other options and had this recommended to me by a friend.

This appears sound, makes sense on a high level but I've found that it takes me 2 days on a no carb diet to reach ketosis (verified via test strips). This cycling every other day won't work for me unless it's accompanied by much more exercise than I can currently manage given my schedule. Sure, the fitness experts who are already at a gym, and have a few hours a day to devote to that can make this work, but a dad with kids, a full time job, hobbies and life. It's more time than I can afford to give.

What I can do is control what I put in my mouth. I can do the no/very low carbs, just not the 2+ hours of exercise several days a week. Is this the fault of the book? Nope, the book proposes a method that can work; it just doesn't fit me is all. I am not blasting the theory or thinking in the book, just being realistic that not all things work for all people.

4 stars, I like it, wish I had more hours in a day and when I get some time will add in more exercise to my daily life. Perhaps as winter comes along?
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5 of 5 people found the following review helpful By Betty A Neumann on December 10, 2012
Format: Paperback Verified Purchase
If you want to carb cycle, this book will help. It explains in detail what's going on and offers some sample menus.
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