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.
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.
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).
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.
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.
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).
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.
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.
Carb cycling can get quite complicated for a beginner.
Here’s a simplified process you can use to get started:
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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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.
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:
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:
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.
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.
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.
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:
Some foods containing complex carbs that you should make part of your carb cycles include:
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.
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.
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.
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
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
Total daily carbs: 154.8 carbs
Total daily calories: 1,494 calories
Day Two – Low-Carb
Total daily carbs: 32.8 carbs
Total daily calories: 1,497 calories
Day Three – High-Carb
Total daily carbs: 128 carbs
Total daily calories: 1,502 calories
Day Four – Low-Carb
Total daily carbs: 40.5 carbs
Total daily calories: 1,502 calories
Day Five – High-Carb
Total daily carbs: 215.1 carbs
Total daily calories: 1,502 calories
Day Six – Low-Carb
Total daily carbs: 37 carbs
Total daily calories: 1,499 calories
Day Seven – High-Carb
Total daily carbs: 117.1 carbs
Total daily calories: 1,493 calories
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:
Schedule:
Example Structure:
Monday to Thursday: Low-Carb Days
Friday and Sunday: High-Carb Days
Considerations:
Schedule:
Example Structure:
Monday, Wednesday, Friday, Saturday: High-Carb Days
Tuesday and Thursday: Low-Carb Days
Considerations:
Schedule:
Example Structure:
Monday, Wednesday, Friday: Moderate-Carb Days
Tuesday, Thursday: Low-Carb Days
Saturday, Sunday: High-Carb Days
Considerations:
Read more: Best Keto Dessert Recipes: Low-Carb Delights You Will Love!
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
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.
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.
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
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.
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.
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
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.
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.
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?
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.
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