Unpopular opinion: “Low-carb diets are so hard to stick to!” Maybe you want to go full keto and hope to get your dream body in a few months, but you hate the idea of giving up carbs entirely. Even worse, your cravings get out of control every once in a while, so you need a more moderate diet – one that lets you eat some carbs every so often.
Carb cycling does exactly that! It may be the happy medium between going carb-free and letting your carb cravings rule you. So, is carb cycling good for weight loss? And how does it work?
Here are the answers to your most pressing carb cycling questions, along with a sample carb cycling meal plan.
What Is Carb Cycling?
Carb cycling is a diet tactic where you eat different amounts of carbohydrates on alternate days, depending on your activity (1).
Unlike intense dieting, which can lead to weight loss then the yo-yo effect once the diet is over, this method helps maintain steady body weight or more gradual weight loss by avoiding the metabolic stress caused by extreme calorie restriction.
The idea behind carb cycling is that people can’t stick to the same low-carb diet indefinitely without craving something—usually carbs. When this happens, they either go back to their old eating habits or quit altogether. Carb cycling aims to make it easier to adhere to and lose weight with a zero-, very low-, or low-carb diet.
In some cases, carb cycling can help combat fatigue and decline in energy levels that often occur when following a low-carb diet over a long period.
High-Carb Days
You eat more carbs than usual and fill up on things such as whole grains, legumes, fruit, and starchy vegetables. Research has suggested that these types of carbs will give you energy and help keep you full (2).
Low-Carb Days
Your carb intake is much lower than usual. You’re probably in a larger calorie deficit (eating fewer calories than you burn) as the calories from carbs are drastically reduced.
Benefits of Carb-Cycling
There aren’t many studies on how carb-cycling affects a person’s physique. However, we can get some insight from what we know about macronutrients and how they can be consumed to help encourage weight loss.
- Fueling Tough Workouts
Insufficient carbohydrates can compromise athletic performance, particularly endurance activities or high-intensity training. It may also make sustaining workouts difficult as the body won’t have enough readily available fuel to keep muscles fueled with ATP.
Carbohydrates are used by muscles for high-intensity activity (3). Therefore, it’s best to consume larger amounts of carbohydrates around a workout as this will give your muscles enough energy without negatively affecting your fat loss efforts.
By consuming a sufficient amount of carbohydrates, you can also help prevent muscle fatigue. In an endurance sport, you want to keep your body fueled with glycogen so your muscles don’t have to start using gluconeogenesis (a process in which the liver converts protein into glucose) as fuel (4).
- Reducing Hunger and Cravings
In addition to helping decrease body fat levels by fueling intense workouts, another benefit of carb-cycling is that it doesn’t lead to high-level hunger pangs for many people (6).
People who are trying to cut back on calories often complain about how hungry they get. Giving up carbs altogether comes with intense cravings that may make it more difficult to stick to the diet.
Carb cycling helps with this because you can eat a higher amount of carbohydrates around periods when your energy requirements are at their highest (during and right after a workout) or when you need extra energy in general (for example, if you have a busy day ahead). You also get to indulge your cravings with a moderate amount of carbs every other day.
This may be helpful for people who find that they don’t want to stick to an incredibly low-calorie diet plan because they feel hungry all the time, even though they’ve given up soda, candy bars, chips, etc.
- Controlling Blood Sugar
Carb cycling could have benefits for blood sugar control. It has the potential to be an excellent tool for pre-diabetics or those with high blood sugar. By training your body to switch back and forth between different fuel types, it may help improve insulin sensitivity, which can help stabilize and even reduce blood sugar levels naturally (6).
If you’re on any medications that affect your blood sugar, you may be at higher risk of hypoglycemia when you make changes to your carbohydrate consumption. If you have insulin resistance or any other health condition, speak to your doctor before you make any major dietary changes, including carb cycling.
How to Carb Cycle
Carb cycling can get quite complicated for a beginner.
Here’s a simplified process you can use to get started:
Step 1: Learn Your Daily Carb Needs
The first step in any carbohydrate-cutting program is figuring out exactly how many grams of carbs you should be eating to support your lifestyle and body weight goals.
The Dietary Guidelines for Americans recommend that carbohydrates make up 45 to 65 percent of your total daily calories (10). So, if you get 2,000 calories a day, between 900 and 1,300 of them should be from carbohydrates. That translates to between 225 and 325 grams of carbohydrates a day.
However, the exact amount you need for low-carb and high-carb days is based on the calories you’re taking to create a deficit and lose weight.
The most reliable method of calculating how many calories you should eat each day is by using an accurate calorie needs calculator – there are several of them available online.
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Step 2: Plan Your Weekly Activities
Do you plan to work out? How often and how intense will your workout sessions be? Categorize your days based on when you are more active and when you plan to rest.
Step 3: Adjust Your Daily Carb Intake Accordingly
It’s important to schedule a high-carb intake for days when you need more energy. This ensures the extra calories are used up and you don’t frustrate your weight loss efforts.
Use this for guidance:
- Eat fewer carbs on rest days or on days where you’re restricting calorie intake for weight loss.
- Eat more carbs on heavy training days, strength training days, and any time you need or use the extra calories.
You should also decide the types of carbs you’re eating based on your weekly activities. Generally, whole/complex carb sources are preferred as they provide more sustained energy and satiety. However, simple carbs are acceptable before or after a workout for quick energy or glycogen replenishment.
Use this for guidance:
- Eat more simple carbs before and after a workout session for quick fuel and optimal recovery.
- Eat more starchy and high-fiber carbs throughout the day to promote fullness and better blood sugar control.
Step 4: Track Your Macros
It can be tempting to “eyeball” your meals and hope you’re getting the figures right. This is even more likely when you’re busy and can’t make time to track everything you eat.
However, tracking macros is extremely important for the success of any carb cycling or weight loss plan. Using a health tracker to keep on top of your macros is a more efficient and practical method than tracking your daily energy expenditure and adjusting for weight loss or muscle gain.
Step 5: Adjust and Repeat
You may not get it right the first time. During your first few weeks on the carb-cycling plan, you’ll notice some aspects that work and others that need tweaking. Pay attention to your hunger and energy levels and how your workouts are going, then add more carbs or scale back as needed.
How Quickly Does Carb Cycling Work?
Carb cycling can lead to noticeable effects quite quickly, often within the first week or two. You may initially experience weight loss due to water weight reduction as your body adjusts to a lower carb intake.
As you continue with the cycle, you may notice changes in body composition over time, such as fat loss and muscle gain, depending on your exercise routine and overall diet.
However, the speed and effectiveness can vary based on individual factors. Age, hormone levels, stress levels, and sleep patterns can all play a role in the rate at which carb cycling or any other weight loss method works. Incorporating regular exercise and a balanced diet into your routine can also impact your results.
- Age – Metabolism tends to slow down with age, which can affect how quickly you lose weight with carb cycling or any other method (11).
- Hormone Levels – Imbalances in hormones such as insulin and cortisol can impact weight loss and body composition (12).
- Stress Levels – Stress has been linked to poor food choices and weight gain (13), so managing stress levels may be beneficial for success with carb cycling.
- Sleep Patterns – Poor sleep can affect hormone levels and metabolism (14), which can impact the effectiveness of carb cycling.
- Exercise and Diet – Incorporating regular exercise and a balanced diet into your routine can significantly enhance the results of carb cycling.
Which Foods to Eat While Carb-Cycling
When you’re on a carb-cycling plan, you’ll have to eat more complex carbs and avoid more refined carbs. Refined carbs are generally highly processed and high in added sugar and/or refined starches (7). Complex carbohydrates have these qualities:
- High fiber content
- Slow digestion
- Less processed
Some foods containing complex carbs that you should make part of your carb cycles include:
Whole Grains and Legumes
Whole grains and legumes are some of the best foods to include in a carb cycling diet meal plan. This is mainly because they contain high amounts of fiber and are slow to digest, which makes them perfect for a carb cycling meal plan (15) (16).
Some examples of whole grains include oats, brown rice, whole wheat, and quinoa. Legumes include all types of beans and lentils.
Higher Fiber Foods
Fiber is an essential part of any carb cycling meal plan for weight loss. Your body won’t absorb the carbs contained in fiber, so they pass through your body undigested. This can help you stay full longer and burn fat because it keeps you feeling full for a while (17). It’s also very good for your digestive system. Fruits, vegetables, whole grains, and legumes all have fiber. Some examples include berries, avocadoes, cabbage, and broccoli.
Complex Carbs with Low Glycemic Index (GI)
These are normally slower-digesting carbs that come from whole foods as opposed to refined or processed foods (which are high GI) (18). They also contain lots of nutritious fiber. Examples include sweet potato, beans, and brown rice.
Fruits and Vegetables
Any fruit or vegetable will be great for your carb cycling meal plan. Although fruits have some natural sugar, they also contain fiber which will slow down how quickly the sugar is absorbed. All fruits and vegetables can be included in your carb cycling plan.
Read more: Eating with Purpose: The Journey Toward a Plant-Based Eating
Sample 12-Week Carb Cycling Plan
This week-long easy carb cycling meal plan can be part of your 12-week routine. You may need to adjust the portion sizes based on your individual energy and macronutrient needs. The key is to strategically choose your high- and low-carb days and keep adjusting your plan based on your results.
Day One – High-Carb
- Breakfast: 1 bowl of knock-oats – 63.5g carbs, 19.6g fat, 14g protein, and 451 calories
- Snack: 1 tuna sandwich with 2 slices of whole-wheat bread – 27.2g carbs, 3.1g fat, 10.5g protein, and 177 calories
- Lunch: 1 serving of spinach, ham, and pear salad with 1 cup of strawberries and 8 ounces of Greek yogurt – 53.2g carbs, 3.4g fat, 31.3g protein, and 341 calories
- Dinner: 1 serving of chicken Diane with 2 servings of pan-roasted asparagus – 10.9 carbs, 26 g fat, 58.7g protein, and 526 calories
Total daily carbs: 154.8 carbs
Total daily calories: 1,494 calories
Day Two – Low-Carb
- Breakfast: 1 serving of low carb Asiago baked eggs made with 2 large eggs – 1.2g carbs, 36.6g fat, 16.3 g protein, and 397 calories
- Snack: 2 ounces of Cheddar cheese slices – 0.8g carbs, 19.2g fat, 13.6g protein, and 230 calories
- Lunch: 1 serving of lettuce cucumber walnut salad and 1 ounce of almonds – 7.6g carbs, 30.9g fat, 10.4g protein, and 355 calories
- Dinner: 1 serving of bacon tuna salad with 1 serving of brown butter sautéed Brussels sprouts – 23.2g carbs, 28.2g fat, 40.4g protein, and 515 calories
Total daily carbs: 32.8 carbs
Total daily calories: 1,497 calories
Day Three – High-Carb
- Breakfast: 1 serving of raspberry frosty blended salad with 4 strips of bacon – 41.6g carbs, 20.8g fat, 13.9g protein, and 383 calories
- Snack: 1 medium banana with 2 servings of turkey lettuce roll-ups – 32.3g carbs, 3g fat, 19.6g protein, and 224 calories
- Lunch: 1 simple ham sandwich with two slices of whole-wheat bread and 4 slices of ham – 31.2g carbs, 14.7g fat, 23.4g protein, and 355 calories
- Dinner: 1 almond butter chicken salad lettuce wrap with 4 easy parmesan crisps – 22.9g carbs, 20.9g fat, 65.1g protein, and 540 calories
Total daily carbs: 128 carbs
Total daily calories: 1,502 calories
Day Four – Low-Carb
- Breakfast: 2 servings of spinach avocado bowl and 1 medium apple – 25.2g carbs, 26.7g fat and 4.3g protein, and 402 calories
- Snack: 1 ounce of pecans – 1.2g carbs, 20.4g fat, 2.6g protein, and 196 calories
- Lunch: 2 servings of deli roast beef pepper and provolone lettuce wrap – 6.8g carbs, 32.6 g fat, 32.6g protein, and 463 calories
- Dinner: 1 Philly cheesesteak stuffed pepper – 7.3g carbs, 30.2g fat, 33.7g protein, and 442 calories
Total daily carbs: 40.5 carbs
Total daily calories: 1,502 calories
Day Five – High-Carb
- Breakfast: 1 blueberry almond butter protein smoothie – 39.6g carbs, 9.6g fat, 52.8g protein, and 451 calories
- Snack: 2 stalks of celery with 2 tablespoons of peanut butter – 10.7g carbs, 16.2g fat, 8.6g protein, and 209 calories
- Lunch: 2 servings of peanut butter-stuffed dates – 74.3g carbs, 5.5g fat, 4.3g protein, and 329 calories
- Dinner: 1 serving of crushed lentil soup with 1 serving of garlic dill new potatoes – 90.5g carbs, 8.9g fat, 21.7g protein, and 513 calories
Total daily carbs: 215.1 carbs
Total daily calories: 1,502 calories
Day Six – Low-Carb
- Breakfast: 1 egg, cheese, and bacon omelet and 2 strips of bacon – 1.9g carbs, 31.2g fat, 37.2g protein, and 448 calories
- Snack: 1 serving of cinnamon flax shake – 10.5g carbs, 7.8g fat, 26.8g protein, and 238 calories
- Lunch: 1 serving of turkey lettuce cheese roll-ups with 1 cup of carrots – 16.3g carbs, 16.7g fat, 25.2g protein, and 344 calories
- Dinner: 1 serving of zucchini Alfredo with 2 cups of easy fried spinach – 8.3g carbs, 44.5g fat, 9.6g protein, and 469 calories
Total daily carbs: 37 carbs
Total daily calories: 1,499 calories
Day Seven – High-Carb
- Breakfast: 2 servings of cinnamon flax shake – 29.8g carbs, 15.5g fat, 53.7g protein, and 476 calories
- Snack: 1 cup of carrot slices or strips with 5 tablespoons of hummus – 22.4g carbs, 7.5g fat, 7.1g protein, and 175 calories
- Lunch: 1 peanut butter and jelly sandwich made with 2 slices of regular multi-grain bread – 41.7g carbs, 18.4g fat, 12.4g protein, and 371 calories
- Dinner: 1 serving of steak with tomato bean salad – 23.2g carbs, 21.8g fat, 45.1g protein, and 471 calories
Total daily carbs: 117.1 carbs
Total daily calories: 1,493 calories
What Is the Best Schedule for Carb Cycling?
Creating the best carb cycling schedule depends largely on your individual goals—whether you’re aiming for weight loss, muscle gain, or maintenance. Here’s a breakdown of how you can structure your carb cycling plan effectively:
Carb Cycling for Weight Loss
Schedule:
- Low-Carb Days: 4-5 days a week
- High-Carb Days: 2-3 days a week
Example Structure:
Monday to Thursday: Low-Carb Days
- Focus on lean proteins, healthy fats, and plenty of vegetables.
- Limit your carb intake to about 50-100 grams per day.
Friday and Sunday: High-Carb Days
- Increase carb intake to 150-250 grams.
- Include whole grains, fruits, and starchy vegetables.
Considerations:
- Align your high-carb days with intense workouts to replenish glycogen stores and fuel your muscles.
- Keep protein intake consistent to support muscle retention during weight loss.
Carb Cycling for Muscle Gain
Schedule:
- Low-Carb Days: 2-3 days a week
- High-Carb Days: 4-5 days a week
Example Structure:
Monday, Wednesday, Friday, Saturday: High-Carb Days
- Aim for 200-300 grams of carbs to support muscle growth and recovery.
- Include plenty of whole grains, legumes, and fruits.
Tuesday and Thursday: Low-Carb Days
- Reduce carbs to 100-150 grams.
- Focus on protein-rich foods and healthy fats.
Considerations:
- Your high-carb days should coincide with your most demanding workout sessions to maximize muscle repair and growth.
- Ensure you’re consuming enough calories overall to support muscle development.
Carb Cycling for Maintenance
Schedule:
- Balanced Approach: Mix of low, moderate, and high-carb days
Example Structure:
Monday, Wednesday, Friday: Moderate-Carb Days
- Maintain a balanced intake of around 150-200 grams.
- Consume a mix of proteins, carbs, and fats to sustain your energy levels.
Tuesday, Thursday: Low-Carb Days
- Consume about 100 grams of carbs, focusing on protein and fats.
Saturday, Sunday: High-Carb Days
- Increase to 200-250 grams, enjoying a more varied diet.
Considerations:
- Flexibility is key—adjust your carb levels based on your energy needs and activity levels.
- Monitor your body’s response and make changes as needed to maintain your desired weight and fitness level.
Factors Influencing Your Schedule
- Workout Intensity: High-intensity workouts may require more frequent high-carb days to support recovery and performance.
- Personal Preferences: Tailor the plan to suit your lifestyle, food preferences, and how your body responds to different carb levels.
- Consistency and Patience: Give your body time to adjust and consistently follow the plan for the best results.
Read more: Best Keto Dessert Recipes: Low-Carb Delights You Will Love!
What Are the Disadvantages of Carb Cycling?
While it’s popular for its potential benefits in weight management and muscle gain, carb cycling has some disadvantages that should be considered before you start the diet.
Some potential downsides include (1):
1. Health Risks
- Potential Nutrient Deficiencies
Low-carb days can lead to inadequate intake of essential nutrients, particularly if your diet isn’t well-balanced. Consuming too few fruits, whole grains, and vegetables may result in deficiencies in fiber, vitamins, and minerals.
- Blood Sugar Fluctuations
The alternating intake of carbohydrates can cause fluctuations in blood sugar levels, which may be challenging for individuals with insulin resistance or diabetes. Sudden changes in carbohydrate consumption can affect insulin sensitivity and energy stability. If you’re on medication to lower your blood sugar, changes in carb intake can also result in hypoglycemic episodes, which can be dangerous.
- Hormonal Imbalances
Frequent shifts in carbohydrate intake may impact hormones such as insulin and cortisol, potentially leading to hormonal imbalances. This could affect metabolism and overall health, particularly if the cycle isn’t carefully managed.
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2. Challenges in Maintaining the Diet
- Complexity and Planning
Carb cycling requires meticulous planning and tracking of your carbohydrate intake, which can be time-consuming and complex. This may be particularly challenging for individuals with busy lifestyles or those who are new to dietary planning.
- Consistency and Adherence
Sticking to the regimen can be difficult, particularly when managing low-carb days. Social events, dining out, and travel may pose challenges in maintaining the cycle consistently.
- Cost and Accessibility
Access to high-quality, nutrient-dense foods that fit within the carb cycling plan can be costly and may not be easily accessible for everyone, which could limit adherence to the diet.
3. Negative Effects on Physical and Mental Well-being
- Energy Fluctuations
On low-carb days, some people may experience fatigue, lack of energy, or brain fog due to reduced glycogen stores and limited carbohydrate availability for immediate energy needs.
- Mood Swings and Irritability
The changes in blood sugar levels and calorie intake can affect mood and mental clarity. Some individuals may experience irritability or mood swings, particularly on low-carb days.
- Social and Psychological Impact
The dietary restrictions and planning that are required for carb cycling can lead to stress or anxiety, impacting social interactions and overall mental well-being. The focus on food and macronutrient tracking may also contribute to an unhealthy relationship with food.
Are you familiar with the concept of Metabolic Confusion? Learn all you need to know in our previous article.
Reaching ketosis, a state where the body burns fat for energy (20), isn’t the goal of carb cycling. On low-carb days, carbohydrate intake is reduced but not eliminated to maintain healthy glycogen levels and support physical activity. Learn about the benefits of Keto Carb Cycling and how to get started in our previous post. To create a carb cycling plan, you need to determine your goals, daily calorie needs, and activity level. You must then decide on the frequency and distribution of high-, moderate-, and low-carb days that work best for you. Monitor progress and adjust as needed to meet your goals. Some of the best sources of carbs for carb cycling include whole grains, fruits, starchy vegetables, and legumes. These provide complex carbohydrates, fiber, vitamins, and minerals that are essential for overall health and energy production. It’s essential to choose nutrient-dense options rather than ultra-processed or high-added sugar foods. Carb cycling may be a better approach for fat loss if you find it easier to follow than a continuous low-carb diet. It can help maintain muscle mass and support intense workouts while creating a calorie deficit for weight loss (1). However, it may not work well for everyone. Can you safely fast while on a carb cycling diet? Check out our blog post – Carb Cycling and Intermittent Fasting – to learn more.Frequently Asked Questions
Do you reach ketosis with carb cycling?
How do I create a carb cycling plan?
What is the best source of carbs for carb cycling?
Is carb cycling better for fat loss?
The Bottom Line
If you’re struggling to stick to a low-carb diet, carb cycling may be the weight loss solution for you. It’s a low-carb diet with intermittent periods of high-carb intake, which can help reduce cravings and allow you to stick to your goals in the long term.
To successfully use this diet, it’s helpful to plan and track your macros. It’s also important to remember to time your carb intake with activity levels.
DISCLAIMER:
This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.
BetterMe, its content staff, and its medical advisors accept no responsibility for inaccuracies, errors, misstatements, inconsistencies, or omissions and specifically disclaim any liability, loss or risk, personal, professional or otherwise, which may be incurred as a consequence, directly or indirectly, of the use and/or application of any content.
You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation. Never disregard professional medical advice or delay seeking it because of BetterMe content. If you suspect or think you may have a medical emergency, call your doctor.
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