Carb cycling is not a new concept and has been used for fat loss for quite some time. I have used carb cycling myself for many years and still incorporate it into my daily eating routine. There are different variations of carb cycling out there. Some variations can be more extreme when it comes to fat loss while others can still give you the benefits with less restriction.

So What is Carb Cycling?

Carb cycling or “calorie cycling” is manipulating your carbohydrate intake each day to help you shed excess fat. Along with manipulating carbohydrates, you will manipulate fat intake. Essentially, on your high carb days you would limit fat intake and on your low carb days, you would increase healthy fats. Protein consumption will pretty much stay the same when carb cycling but will slightly increase on a higher carb day. By switching it up through manipulating carbohydrate and fat intake, your body will never think it is starving. It will be more relaxed about shedding excess body fat because it will not need to hold onto it. So no need to worry about slowing down your metabolism because your body isn’t deprived of carbs long enough to do this.

Here are some awesome advantages of carb cycling:

increases the body’s ability to burn fat as fuel
helps you overcome weight loss plateaus
promotes insulin sensitivity
enhances muscle growth
improves the function of appetite regulating hormones, leptin and ghrelin
promotes consuming healthier carbohydrates
can help promote hormone balance
more sustainable for fat loss longer term
can incorporate your favorite treats or meals
it helps keep eating fun and not boring

This is why carb cycling is my #1 choice when it comes to fat loss

When carb cycling, you are never restricting yourself for too long. There are so many diets that are too restrictive for too long. This is not sustainable and most backfire pretty quickly, especially if you’re an emotional eater. If you are not eating enough calories it can cause hormonal imbalance. This can play havoc in your body and reduce your metabolism because your body thinks it’s starving and will slow everything down and hold onto your fat for safety. This also creates stress in your body and increases cortisol levels. This is bad news for your waistline.

The Carb Cycling Plan

The approach that I like to use includes a 3 carb cycling variation. I like the balance between the 3 and don’t feel deprived. This variation includes the following:

Low Carb Day
Medium Carb Day
High Carb Day

I have found using these variations has helped me achieve my weight loss goals and is sustainable for longer term. I have also included a “victory meal” once a week because I am human and love me some chocolate and pizza (gluten & dairy free pizza of course) but also because it keeps you emotionally stable. If you start restricting too much for too long, you may just break at some point and give up or binge for a few days on the favorite foods you missed. Having a victory meal does not mean binging out on 5000 calories in one shot. It gives you an opportunity to enjoy your favorite foods and still lose excess fat.

The Carb Cycling Variation Breakdown

High Carb Day

On a high carb day, you will be eating more carbs than usual which will refill your glycogen stores and give your metabolism a boost. On a high carb day, you will also be lowering your fat intake because you are getting the energy and calories you need from the increased carbohydrates.

Carbohydrate Intake: 150-250 grams per day

This may seem like a lot of carbohydrates to get in one day but there is a big enough range here that it should not be an issue. I usually reserve my high carb days for my most intense workouts. These are the days that I need more energy and will use the fuel to repair and build lean muscle after my workout. You also want to choose healthier options for carbohydrates such as sweet potatoes, quinoa, brown rice pasta, fresh fruit, etc…

Victory Meal

I will include one victory meal at the end of the week usually on a high carb day. One of my favorites is my pizza which is gluten and dairy free and gives me 170 grams of carbs for that one meal. The victory meal is your choice of course within reason. Enjoy it, savor it and keep moving forward with your goals!

Medium Carb Day

A medium carb day is eating healthy portions of carbohydrates while maintaining your glycogen levels, but with less total calories compared to a high carb day. You’ll eat enough carbs to fuel your workout and prevent tissue breakdown. Fat intake here will be higher than your high carb day.

Carbohydrate Intake: 70-100 grams per day

Low Carb Day

Low carb days are great for when you do cardio only or don’t train at all. You will be eating less calories by eating less starchy carbohydrates, so you are essentially eating less food overall than your workout days since you don’t need all that extra energy. You will be replacing the lower amount of carbohydrates with more healthy fats to give you the energy you need. Your body is primed to burn fat on a low carb day because your insulin levels will be low and you become mildly ketogenic. Don’t be afraid to eat healthy fats because they help power your hormones like leptin which makes you feel full.

Carbohydrate Intake: 50 grams or less per day

These numbers give you a range to stay within but it’s OK if you have a little more or less sometimes. The key to remember is the quality of foods you are eating 80%-90% of the time. This should include whole foods to fuel your body.

Here is a sample of a 3 carb cycling variation meal plan:

Monday – Low Carb Day
Tuesday – Medium Carb Day
Wednesday – High Carb Day
Thursday – Medium Carb Day
Friday – Low Carb Day
Saturday – Medium Carb Day
Sunday – High Carb Day + Victory Meal

Remember…Carbs are not the enemy.

It’s not about cutting carbs out of your diet or extreme carb restriction. Carbs are not the enemy and eating the right carbs at the right times will help you shed excess fat, increase your energy, help build lean muscle, keep you satisfied and promote hormonal balance. Carb cycling has so many amazing benefits! The key here to remember is that it’s about eating nutritious, whole foods first. This way of eating should focus on creating a healthy lifestyle and helping you reach your fat loss goals in a sustainable, healthy way.

Carb cycling can definitely help you reach your weight loss goals and is your secret weapon when it comes to fat loss!

Your friend and strategist,