Carb Cycling for Fat Loss

In this article, I am going to show you how to start carb cycling for fat loss.

Let me ask you this…

What if you don’t have to put on full-restrictions on your diet just like the keto and paleo diet?

What if you can still enjoy your favorite carb-rich meals and still lose weight at the same time?

Would you be interested?

So read this article till the very end as you are going to discover How To Eat Carbs and Still Lose FAT!

Now, this is the same technique used by fitness models and actors all over the world. For example, Hugh Jackman lead actor from the movie wolverine has used carb cycling to get shredded.

This will be very beneficial if you have stopped losing weight any further even if you are eating the same number of calories which has earlier helped you to lose fat but now you are stuck, now this is one of my favorite technique, and most people inside the 12 weeks lean body program have used it. Such as Ankit and Dheeraj have both hit a weight loss plateau when they have joined the 12 weeks lean body program and used this in order to bring down their body fat percentage.

It has been the traditional belief that foods packed with carbs will cause you to pack on the weight. Even healthy carbs like starchy vegetables and whole grains are high in carbs, so many classic diets restrict them as well. The result is that we have become to believe that carbs are bad for us. Not only do they hinder fat loss, but they are downright unhealthy. Well, science has recently turned that belief upside down by telling us that carbs maybe your best friend in the battle to lose weight. Leveraging carbs to help us lose weight is called carb cycling. It is a method whereby eating carbs can lead to losing fat rather than gaining weight!

Carb cycling is done through a weekly eating plan with a few basic rules to stick to. Other than that, you have a full run of what you eat. Your meal plans can consist of all your favorite healthy foods, including carbs. You even have cheat meals to indulge in your less healthy favorite foods to satisfy your cravings! This will result in fat loss with less of a struggle.

Many of us struggle with our weight and strive to be fit and healthy. We’ve all experimented with different diets and eating regimens. We’ve tried diets that promised amazing fat loss, in X number of days. We’ve tried diets that promised we’d never feel hungry or sluggish. We’ve tried diets that you could eat everything and lose fat – only to find that “everything” meant in half spoonfuls. We have been let down repeatedly. We either fall off the wagon and binge like crazy or get too discouraged to continue. Most, if not all traditional diets simply do not work for us.

What makes the carb cycling plan different?

First, it makes a lot of sense because it addresses our metabolism rather than our stomach. After all, it’s our metabolism that burns calories and melts off those kilos. Secondly, although it has been recently hailed as a breakthrough in the field of healthy eating and weight loss, it has been popular among athletes for decades, especially those doing high resistance training. Many of them rely on carb cycling to build lean muscle and boost their energy levels. Thirdly, a carb recycling plan is not as restrictive as other diets. It’s therefore easy to follow. Fourthly, the plan is used only to achieve shorter-term fat-loss goals, after which you must stop. However, you can use elements of it to develop lifelong healthy eating habits to stay fit and healthy for the rest of your life.

How Carb Cycling Works?

Let me give you an example to make this easy for you to understand! Remember how those old railway trains used to run? Workers had to stand in front of a huge coal furnace, shoveling in huge quantities of coal. If the furnace was regularly fueled, the train would keep running at full speed. If the coal input slowed down, the train would lose speed. If the furnace was not regularly fed with coal, the train would come to a standstill.

Our body’s metabolism is very similar to this process. Carbs are the main food group that “fuels” our metabolism so that it burns calories and gives us energy. Carbs are also very filling. Therefore, diets that cut out or strictly limit carb intake make us feel tired and sluggish. They also make us irritable, hungry, and more likely to binge.

With the carb cycling plan, a person consumes carbs to boost metabolism. The plan causes the body to use carb-rich foods to function at the optimal peak, which in turn leads to burning fat and building muscle. The result is fat loss with less flab. It’s that simple! This is what makes carb cycling unique and revolutionary.

But there’s a catch.

This doesn’t mean going overboard with the carbs and eat tons of them day in, day out. The catch is that you follow the carb cycling plan where you eat more carbs on certain days and less or no carbs on other days. This allows your body to optimally “cycle” your carb intake so that you lose weight and build muscle mass. The theory behind this is that on the days when your carb intake is low and fat intake is higher, your body is forced to burn fat for energy. This is what causes weight loss. The purpose of the High carb days is to keep your metabolism fueled and functioning peak level, providing you with energy.

How does a weekly carb cycling plan look like?

The weekly plan alternates high carb days with low carb days to keep your metabolism in a regular cycle of fat burning.
On high carb days, you can increase your carb intake while decreasing your fat intake. On low carb days, you can choose to eat small quantities of carbs or eliminate them altogether, while increasing fat and protein intake. Athletes and people who exercise regularly often choose to synchronize their high carb days with practice or workouts when their energy levels are high. You may want to consider this for certain days when you are particularly active.

A typical 7-day plan looks like this

So as you can see that you have to alternate between a high carb day and a low carb day where once a week you can have a cheat meal to satisfy your cravings, you can keep that on weekends so that if I go out with your friends and family you can have your favorite food:

Monday: High carb intake
Tuesday: Low carb intake
Wednesday: High carb intake.
Thursday: Low carb intake.
Friday: High carb intake.
Saturday: High carb day – or the option of rewarding yourself. You can indulge (moderately) in your favorite foods. This day you can have a “cheat meal”.
Sunday: Low carb day.

Check out MY EXPERIENCE WITH KETO DIET!

Versions of the 7-day plan

Now there are several versions of the plan where two or more high carb days will be followed by low carb days or some variation of this. Some examples are:

Alternative plan 1:

Day 1: High carbs
Day 2: Low carbs
Day 3: Zero carbs
Day 4: Low carbs
Day 5: High carbs
Day 6: Low carbs
Day 7: Zero carbs

Alternative plan 2:

Day 1: High carbs
Day 2: Low carbs
Day 3: Zero carbs
Day 4: Low carbs
Day 5: High carbs
Day 6: Low carbs
Day 7: Zero carbs

There are a variety of other versions as well, such as 4 high carb days followed by three low carb days. However, as a beginner, you will want to start with the simple alternate day plan.

You can switch to a different cycle when you get the hang of it and feel you are ready. Or, you can stick to the basic plan throughout your journey until you have achieved your fat loss goal.

If you find that carb cycling works for you, you may want to delve deeper into these other plans. In this case, you can check out my 12 weeks lean body program. Where I will help you customize a plan that suits your fat goals, gender, and lifestyle.

The alternate-day plan we will use here is just the simplest for a beginner and will work for anyone.

What You Eat

Carbs: They are the main source of fuel for the body and essential for boosting metabolism. They are also essential for making the fat-burning cycle work.

Protein: This is the foundation of your carb cycling plan and will help you to preserve or even build muscles.

Fats: Fat intake will remain consistent throughout the plan. You may raise your fat intake a little bit on low carb days for more energy.

Calculating your daily intake

For the best results, you need to calculate your daily intake of carbs, proteins, and fats. This a very easy process of multiplication

So during your low carb days

Women simply must multiply their body weight by 0.6. Men should multiply bodyweight by 0.9. The resulting number will represent the carbohydrate intake in grams per day.

Proteins: Women can calculate their daily intake by multiplying their body weight by 1.2. Men can calculate their daily intake by multiplying their body weight by 1.5.
The resulting number will be the required daily intake of protein per day.

Fats: To calculate daily fat intake, women should multiply their body weight by 0.5, while men should multiply by 0.8.
The resulting number is your daily intake of fats in grams.

To calculate the total number of calories, add the totals from the three food groups.

High carb days

The same calculation is used, except that in this case, your intake of carbs and proteins will be higher. Your intake of fats will decrease.

Carbs: Women should multiply their body weight by 1.4 while men will multiply by 1.7.

Proteins: Women multiply their body weight by 1.4 and men by 1.7 (yes, it’s the same ratio as for carbs)

Fats: Women should multiple bodyweight by o.3 whereas men should multiply by o.6.

The total of the three numbers will give you the total number of calories you can consume for High carb days. It is up to you how you divide your daily intake throughout meals, whether you are having three meals or six meals per day.

Calories

As for daily calorie consumption, the recommended range is 1500 – 2300 for women and 1500 – 3000 for men. This is the general recommended range that you should stay within. However, don’t beat yourself up if you exceed it a little on some days. I highly recommend that you invest in a calorie counting app. As for how many calories are contained in the foods you consume, you can easily look this up online and prepare a reference list to store on your computer.

Portions

Carb portions range from 200 grams to 300 grams on high carb days and 50 grams to 150 grams on lower carb days.
We will discuss portions and food types later in this video. This was a very simple explanation of how the carb cycling plan works. Next, let’s find out why it works and how it can benefit you.

How to set up your carb cycling meal plan

A little bit of preparation before starting your plan will save you a lot of time, hassle, and mistakes. Here are the basics you need to have in place to start off on the right foot.

Choose Your Plan

First, decide on which days will be your high carb days and which will be low carb days. For the purpose of simplicity, we will use the alternating high carb/low carb day plan. If you would like to use another of the versions described above, just switch the meal plans around to fit your days.

Ideally, your high carb days should correspond to days when you are the most active, However, this is not a rule.

Next, pick your “cheat day”.

This is the plan you will stick to for the next month. It is not recommended to switch plans midway as it will disrupt the existing cycle.

Decide On The Number Of Meals

How many meals you eat per day is totally up to you. Some people prefer four to six smaller meals instead of the traditional three. This type of plan may suit you if you are used to snacking more during the day. The 3-meal plans include healthy snacks as well. If you are the type of person who frequently feels hungry, then more meals a day will work better.

More advanced carb cyclers may incorporate fasting or eating just two meals a day. However, this is not recommended for beginners.

Set Your Week’s Meal Plan

This is the fun part! It’s better to plan your meals weekly, biweekly or even monthly if you’re really organized. This will save you the hassle of scrambling to put a meal together at the last minute. The meal plan should list the day, whether it is a high or low carb day and the number of meals. Each meal should be followed by the time you will have it. The times are just a general framework. You can have your next meal a little earlier on days when you feel hungry.

There are also be those crazy days when you just can’t stick to your schedule. You can have meals a little later but don’t skip them altogether so as not to disrupt your metabolism. Include the portions of food you will have for each meal

Stock Up On The Food You Need

Your cupboards and fridge should have all the ingredients you need for your meal plans. It’s a good idea to shop weekly for all the food that you need. You can freeze some foods; store others and vegetables will not have time to go bad. Remember that you must follow your chosen plan for at least four weeks before changing high carb and low carb days.

Stock Up On Long-Life Healthy Carbs

A lot of healthy carbs like potatoes, nuts, and legumes have a long shelf life. Buy them in bulk so that you never run out of carbs.

Recommended Food Portions

In addition to calorie and gram intake, the recommended quantities for carbs, some meal plans include portions in half-cups or cups (if you are using meal plans you found online for example). This is perfectly fine. There is no need for complicated conversions.

Notice that on low carb days, your fat and protein intake will be higher. Make sure you are eating healthy fats and proteins.

Invest in a small food scale easily measure gram and oz. portions.

To follow is the recommended daily intake of carbs, proteins, and fats.

HIGH CARB DAYS

FOOD TYPE GRAMS PER POUND OF BODY WEIGHT

Carbs 2 – 2.5 gm.
Proteins 1 gm.
Fats 0 -0.15 gm.

LOW CARB DAYS

FOOD TYPE GRAMS PER BODY WEIGHT

Carbs 0.5 gm.
Proteins 1.5 gm
Fats 0.35

Once you have these basics set up, you are now ready for the next step – what to eat and what to avoid.

What to eat and what to Avoid

Healthy vs. Unhealthy Carbs

First and foremost, you need to eat healthy carbs and avoid unhealthy carbs like the plague. Healthy carbs are known as complex or unprocessed carbs. Processed carbs are those that are loaded with useless calories and really have zero nutritional value.

This is one restriction that you really need to follow for your carb plan to work. So, if you are addicted to white bread, summon up the willpower to avoid it except for maybe one slice on cheat days. Luckily, the list of healthy carbs is so varied that there is something on it for everyone.

HEALTHY UNPROCESSED CARBS

Brown rice
whole wheat flour
Natural sweeteners like honey or molasses
Whole grain bread
Whole grain pasta
White potatoes
Sweet potatoes
Lentils
All types of beans and legumes
Oatmeal
Sprouted grains like buckwheat, oats, and quinoa
Fruits rich in carbs like bananas, peaches, plums, pineapple, and berries
Some vegetables with low amounts of carbs include tomatoes, mushrooms, cabbage, Brussel sprouts, and peppers.
Pea’s
Beets
Dates

UNHEALTHY Processed CARBS

White flour
Table sugar
Soft drinks
Processed cereals
Store-bought cookies and cakes
Pizza
French fries
Muffins
White pasta
Tortillas and wraps
Processed chips and similar snacks
Corn Ice cream
Jams and jellies
Couscous Processed fruit juices
Bagels and pretzels
Chocolate and candy
Pancakes
Beer

Healthy vs. Unhealthy Fats And Proteins

Vegetables, proteins, and fats are the basis of your low carb days. But if you’re eating unhealthy fats and proteins on low carb days, that just defeats the purpose. Healthy fats and proteins not only boost the process of carb cycling but also give you more energy. Make sure you include a good variety of these in your plan.

HEALTHY DAYS AND PROTEINS FOR LOW CARB DAYS

Grass-fed lean meat
Organic eggs
Poultry
Fish, especially that high in healthy Omega-3 fats like tuna, salmon, and mackerel
Raw dairy products like goat cheese, feta, and ricotta
Low-fat dairy products
Nuts and seeds
Olive oil, rice bran oil, and coconut oil
Leafy greens and all non-starchy vegetables
Avocadoes
Apples and apricots
Almond butter

UNHEALTHY FATS AND PROTEINS

All types of processed meats
Hot dogs and sausage
Heavy cream and milk
Peanut butter

Hopefully, you get the idea. Now, you can begin to incorporate healthy foods into your meals and start carb cycling

Normal Side Effects to Expect

Don’t worry. The side effects are nothing remotely dangerous. Consider them as minor symptoms that may cause some discomfort.

Any disruptive changes in diet or exercise routines may have some temporary side effects. It’s like when you work out after a period of inactivity. Your muscles will ache for a couple of days afterward. But you know it’s a result of your workout.

Some people starting the carb cycling plan have reported experiencing some side effects. These should pass or decrease significantly within a week or so.

1. Water weight gain.

Expect to see some water weight gain especially on high carb days. This is because your body stores four times more water for every gram of carbs you consume. This should normalize over time.
You will notice less water weight gain on low carb days. So, rest assured that you are not gaining real weight.
Exercising on high carb days may also help with this issue. Note: Despite this water weight gain, you still need to drink lots of water throughout the day.

2. You may feel more tired and lethargic than usual during the first week or so.

This is normal. You will regain your usual energy – in fact, you will notice increased energy – once the carb cycling kicks in.

3. You may experience constipation or bloat.

This is due to your high carb intake, especially more starchy foods like potatoes and rice. Herbal teas, especially chamomile, is a wonderful cure for this. You can also replace your fruit intake with stewed fruit until your digestion improves.

4. You may feel irritable and experience mood swings.

This is a normal complaint. It could be that for you, the carb cycling plan is restrictive. What does that mean? If you are used to eating more carbs than the quantities prescribed in this plan, then you are restricting yourself. This deprivation may cause some irritability and moodiness for the first few days.

5. You may experience cravings due to the switch from unhealthy carbs and fats to healthy ones. Willpower and the cheat day will help you overcome this.

6. Your body may crave more carbs on low carb days.

Other than the above, the harmless side effects, there is no real danger in following a carb cycling diet. However,
always listen to what your body tells you. If these side effects last for more than two weeks, then the carb diet may just not for you.

Few More Helpful Tips That May Help You

Here are some sensible tips to make your carb cycling plan more effective. You may be practicing some of them already.

1. Cheat meals are not an open invitation to go overboard and stuff yourself with all your favorite food. Have a slice of pizza or a Big Mac if you’re really craving that. Just remember that the cheat meal is there as an option and not as a mandate.

Your carb cycling results depend on how much you “cheat”. If you do it every week then, of course, your fat loss will be slower. If you want faster results, keep cheat meals to a minimum.

2. Don’t skip breakfast and always make sure you eat protein and fiber. This is essential for beating those cravings and keeping you full until the next meal.

3. Consider resistance or aerobic exercise to maintain your muscle mass and make the most of carb cycling. If this doesn’t appeal to you, any exercise you prefer will be beneficial. Walking, cycling or swimming are good alternatives.

4. If you are active in sports or work out regularly, synchronize high carb days with your high activity days. This will help you shed those kilos faster. Plus, you will have higher energy levels on those days.

5. Avoid “drinking” your calories. This includes smoothies, sweetened tea, and coffee or fruit juices. Stick to water or herbal tea. If you must have your morning coffee, try to take it black. As for tea, it doesn’t taste too bad when sweetened with honey.

6. Supplements can maintain your carb cycling at an optimal level and improve digestions. Omega-3, Vitamin B 12, and probiotics are good choices.

7. Get creative with meal plans. Work with a wide variety of foods that you have, to create delicious dishes. Search online for new recipes to try and experiment with new carb combinations. Also, experiment with things you’ve never tried before, like quinoa, kale, or hummus. You might be pleasantly surprised!

8. Get enough sleep to stay energetic and avoid stress. Give your body the rest it needs for optimal carb cycling. This is just good common sense for anyone striving for better health.

Conclusion

This was a simple presentation of the carb diet and how it works. I have covered all the information you need to know to get started.

So, what are the main takeaways?

Carb cycling works by fueling your metabolism to burn fat and build muscle simultaneously.
Carb cycling is based on a 7-day plan where you have high carb days and low carb days.
You plan your meals around the recommended daily intake of carbs, proteins, and fats for that day.
You lose fat!

Diets that eliminate carbs just don’t work for everybody. The deprivation and resulting cravings can be too much.
Because the 7-day carb cycling plan is not restrictive, you have a much higher chance of sticking to it. Even on low carb days, you are still able to eat carbs. This could possibly be the easiest and least painful way of losing weight. If you find the flexibility and wide variety of foods appealing, then it’s worth a try. It is certainly far less rigid and restricting, and people have reported that they hardly ever feel hungry. And of course, there is the ultimate benefit of losing fat and building muscle mass simultaneously.

So, go ahead, stock up on healthy carbs and proteins, have fun with your meal plans, and start looking better, feeling better, and getting in shape today! And if you want a completely customized training and nutrition plan do apply for my 12 weeks lean body program.