What is Carb Cycling?
Carb cycling is simply alternating between low and high-carb eating days. There are many different styles and variations of carb cycling, but each program should be based on the individual’s lifestyle, eating habits, food preferences . . . and will power! As with almost any objective, preparation is the key for success.
What’s in your food?
Before you begin, it is important that you understand the macronutrients found in your food and why they are important in your body. The primary macronutrients are; protein, fat, and carbohydrates.
Protein is the most satiating macronutrient, meaning it leaves you feeling the fullest for the longest. It functions in building, rebuilding and repairing muscle tissue in the body and can be found primarily in meat, fish, and poultry.
Fat is second to protein in satiety, it comes in good and bad forms. Good fat is mono or poly-unsaturated fat, it is necessary for brain function, lubricates joints and organs and can be found in things like nuts, seeds, peanut butter and avocados. Bad fat is saturated – it has no beneficial purpose and is not necessary in any quantities whatsoever. It is found in fried, greasy, processed foods.
Carbohydrates are the preferred source of immediate energy for the body and they come in two forms: simple and complex. Complex carbohydrates are slower digesting, stabilize blood sugar levels, provide satiation and can be found in foods such as sweet potatoes, quinoa, whole grains and whole wheats. Simple carbohydrates break down fast, spiking and dropping blood sugar levels leading to crashes in energy and spikes in appetite. Simple carbs can be found in foods high in sugar such as candy or sweets, white rice, enriched and processed foods.
Benefits of a Carb Cycling diet
Choosing to cycle your carbs can have many positive impacts on your body composition, overall health, energy levels, and fitness goals. As a personal trainer I have had great success for my clients (who vary in age from adolescence to 60+) as well as myself with body transformation utilizing carb cycle variations.
Carb cycling has become popular with those wishing to drop body fat. This method of dieting is effective in facilitating the loss of body fat while simultaneously building lean muscle mass and strength. This unique method of controlled eating allows you to enjoy foods that you prefer, without restricting or going hungry. You will likely notice an increase in energy levels while attaining a freedom from that annoying body fat that is weighing you down! By taking the time to plan out your meals, you will surely learn more about the foods you are eating, and how to make better choices in the future to help keep the body you desire.
Starting a Carb Cycle program
Whenever beginning a new diet or training program, it’s best to apply the KISS principle: Keep It Simple Stupid. The most basic form of a carb cycle diet alternates every day from high to low carb. If you’re wondering how to figure out what constitutes a ‘high’ or ‘low’ day follow these guidelines: on a high carb day you can eat between 1-3 grams of carbohydrates per pound of your bodyweight, and on a low carb day you can consume just .75 grams or less per pound of bodyweight. Start at a range that is reasonable for you to achieve, and increase the intensity over time to keep you progressing forward. In the template below I have outline a beginner’s carb cycle plan, including 2-3 cheat meals throughout the week to keep you enjoying your guilty pleasures while still having success in losing weight! If you are already familiar with carb cycling or are presently more advanced in your fitness journey, the advanced carb cycle may be a better option for you.
Some rules for success
Beginning a new way of eating is an exciting challenge sure to lead to a healthier life, but the first rule for success is to prepare. Without preparation you are almost sure to fail, so set time aside during your day off to prepare and a majority of your meals for the week ahead. If your goal is weight loss, be sure that your total calories consumed are less than the calories you burn on a daily basis. If you eat more calories than you burn, you will not lose weight regardless if you cycle your carbs or not.
We should all be drinking 80-100 oz. of water every day. When trying to lose body fat it is particularly important to keep well hydrated. The body cannot efficiently metabolize fat if you are dehydrated, so try to drink a gallon a day.
Plan four to six smaller, appropriately portioned meals per day. Eat breakfast within an hour of waking; it is important to kick start your metabolism for the day ahead. Try to space your meals so that you’re eating every 2 ½ – 3 hours. Portions should be small enough so you can eat every few hours without exceeding your daily calorie limit.
Last but not least, try to avoid carbohydrates in your last meal of the day, unless they come from a vegetable source. Follow these simple rules while implementing your carb cycling routine, and watch the fat melt off your body!
Matt Mickey earned a Bachelor’s of Exercise Science (with a Minor in Nutrition) from West Chester University of Pennsylvania. He certified as a personal trainer with the American College of Sports Medicine and the National Strength and Conditioning Assn. You can reach Matt at mmickey15@gmail.com