What is the Carb Cycling Diet?
The carb cycling diet varies your carb intake, allowing you to lose weight without giving up your favourite carb-rich foods. You vary your carb consumption between high and low intakes on a daily, weekly, or monthly basis. For example, you would eat a low-carb diet on Mondays, Wednesdays and Fridays and a high-carb diet on Tuesdays and Thursdays. Or, you can cycle three low carb days followed by 2 high carb days. Low carb days help with fat loss, while high carb days help muscle growth and performance.
How and Why Does Carb Cycling Work?
Carb cycling works because cycling low carb and high carb days offers your body different benefits.
High carb days stimulate an insulin response that helps your muscles grow. High carb days also replenish your glycerin stores that fuel your muscles and make you feel energized! Low carb days trick your body into burning fat for fuel (instead of sugar from carbs), promoting fat loss. As you can see, the cycling increases your muscle and decreases your fat, making weight loss quick and sustainable.
6 Carb Cycling Diet Rules
1. Eat 5 to 7 times a day
2. Don’t drink your calories
3. Eat lots of vegetables for fibre (try to have veggies in every meal)
4. Be prepared! Meal planning will ensure you don’t snack on bad foods
5. Perform intensive full-body weight lifting workouts on high carb days
6. Do cardio or rest days on low carb days
Day 1 (Low-Carb)
Day 2 (Low-Carb)
Day 3 (High-Carb)
Breakfast: 3 Fried Eggs, 1 Slice bacon, and 1 piece of gluten-free toast with butter
Lunch: Avocado Chicken Salad with 2 servings of fruit
Snack: 2 oz. cheddar cheese and 1 cup blueberries
Dinner: Grilled steak with roasted rosemary potatoes
Day 4 (Medium-Carb)
Breakfast: 2 Fried Eggs, 2 slices bacon, and 1 cup blueberries
Lunch: Grilled Chicken, brown rice, and sauteed spinach
Snack: 2 oz. cheddar cheese and 1 apple
Dinner: Sheet Pan Haddock With Roasted Veggies
Day 5 (Low-carb)
Breakfast: Low-Carb No Egg Breakfast Bake With Sausage, Peppers, and Mushrooms
Lunch: Keto Ground Beef Taco Salad
Snack: hard-boiled egg
Dinner: Keto Mini Zucchini Avocado Burgers
Day 6 (High-Carb)
Breakfast: Sausage, egg, and mushroom scramble with 1 piece of gluten-free toast with butter
Lunch: Keto Easy Shrimp and Asparagus Bake
Snack: jerky with 1 serving fruit
Dinner: Buttered Rosemary Chicken Drumsticks and Baked Sweet Potatoes