{"id":25254,"date":"2021-07-28T21:02:07","date_gmt":"2021-07-28T21:02:07","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=25254"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"carb-cycling-meal-plan-2","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/carb-cycling-meal-plan-2\/","title":{"rendered":"12-Week Carb Cycling Meal Plan: Boost Your Fat Loss With This Diet"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/carb-cycling-meal-plan-2\/#What_Is_Carb_Cycling\" >What Is Carb Cycling?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/carb-cycling-meal-plan-2\/#High-Carb_Days\" >High-Carb Days<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/carb-cycling-meal-plan-2\/#Low-Carb_Days\" >Low-Carb Days<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/carb-cycling-meal-plan-2\/#Benefits_of_Carb-Cycling\" >Benefits of Carb-Cycling<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/carb-cycling-meal-plan-2\/#How_to_Carb_Cycle\" >How to Carb Cycle<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/carb-cycling-meal-plan-2\/#Step_1_Learn_Your_Daily_Carb_Needs\" >Step 1: Learn Your Daily Carb Needs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/carb-cycling-meal-plan-2\/#Step_2_Plan_Your_Weekly_Activities\" >Step 2: Plan Your Weekly Activities<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/carb-cycling-meal-plan-2\/#Step_3_Adjust_Your_Daily_Carb_Intake_Accordingly\" >Step 3: Adjust Your Daily Carb Intake Accordingly<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/carb-cycling-meal-plan-2\/#Step_4_Track_Your_Macros\" >Step 4: Track Your Macros<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/carb-cycling-meal-plan-2\/#Step_5_Adjust_and_Repeat\" >Step 5: Adjust and Repeat<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/carb-cycling-meal-plan-2\/#How_Quickly_Does_Carb_Cycling_Work\" >How Quickly Does Carb Cycling Work?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/carb-cycling-meal-plan-2\/#Which_Foods_to_Eat_While_Carb-Cycling\" >Which Foods to Eat While Carb-Cycling<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/carb-cycling-meal-plan-2\/#Whole_Grains_and_Legumes\" >Whole Grains and Legumes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/carb-cycling-meal-plan-2\/#Higher_Fiber_Foods\" >Higher Fiber Foods<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/carb-cycling-meal-plan-2\/#Complex_Carbs_with_Low_Glycemic_Index_GI\" >Complex Carbs with Low Glycemic Index (GI)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/carb-cycling-meal-plan-2\/#Fruits_and_Vegetables\" >Fruits and Vegetables<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/carb-cycling-meal-plan-2\/#Sample_12-Week_Carb_Cycling_Plan\" >Sample 12-Week Carb Cycling Plan<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/carb-cycling-meal-plan-2\/#What_Is_the_Best_Schedule_for_Carb_Cycling\" >What Is the Best Schedule for Carb Cycling?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/carb-cycling-meal-plan-2\/#Carb_Cycling_for_Weight_Loss\" >Carb Cycling for Weight Loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/carb-cycling-meal-plan-2\/#Carb_Cycling_for_Muscle_Gain\" >Carb Cycling for Muscle Gain<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/carb-cycling-meal-plan-2\/#Carb_Cycling_for_Maintenance\" >Carb Cycling for Maintenance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/carb-cycling-meal-plan-2\/#Factors_Influencing_Your_Schedule\" >Factors Influencing Your Schedule<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/carb-cycling-meal-plan-2\/#What_Are_the_Disadvantages_of_Carb_Cycling\" >What Are the Disadvantages of Carb Cycling?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/carb-cycling-meal-plan-2\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/carb-cycling-meal-plan-2\/#Do_you_reach_ketosis_with_carb_cycling\" >Do you reach ketosis with carb cycling?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/carb-cycling-meal-plan-2\/#How_do_I_create_a_carb_cycling_plan\" >How do I create a carb cycling plan?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/carb-cycling-meal-plan-2\/#What_is_the_best_source_of_carbs_for_carb_cycling\" >What is the best source of carbs for carb cycling?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/carb-cycling-meal-plan-2\/#Is_carb_cycling_better_for_fat_loss\" >Is carb cycling better for fat loss?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/carb-cycling-meal-plan-2\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Unpopular opinion: &#8220;Low-carb diets are so hard to stick to!&#8221; 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 &#8211; one that lets you eat some carbs every so often.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Carb_Cycling_Meal_Plan_\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-3.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">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?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are the answers to your most pressing carb cycling questions, along with a sample carb cycling meal plan.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Carb_Cycling\"><\/span><b>What Is Carb Cycling?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Carb cycling is a diet tactic where you eat different amounts of carbohydrates on alternate days, depending on your activity (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/what-to-eat-if-youre-carb-cycling\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Carb_Cycling_Meal_Plan_\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-67926\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4757-20-pounds-in-3-months-1024x640.png\" alt=\"Carb Cycling Meal Plan \" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4757-20-pounds-in-3-months.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4757-20-pounds-in-3-months-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4757-20-pounds-in-3-months.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4757-20-pounds-in-3-months-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4757-20-pounds-in-3-months.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">The idea behind <a href=\"https:\/\/betterme.world\/articles\/carb-cycling-macros\/\">carb cycling<\/a> is that people can&#8217;t stick to the same low-carb diet indefinitely without craving something\u2014usually 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<a href=\"https:\/\/betterme.world\/articles\/low-carb-diet-food-list\/\"> low-carb diet<\/a>.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"High-Carb_Days\"><\/span><b>High-Carb Days<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4224210\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Low-Carb_Days\"><\/span><b>Low-Carb Days<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your carb intake is much lower than usual. You\u2019re probably in a larger <a href=\"https:\/\/betterme.world\/articles\/how-to-calculate-calorie-deficit\/\">calorie deficit<\/a> (eating fewer calories than you burn) as the calories from carbs are drastically reduced.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_of_Carb-Cycling\"><\/span><b>Benefits of Carb-Cycling<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There aren\u2019t many studies on how carb-cycling affects a person\u2019s physique. However, we can get some insight from what we know about macronutrients and how they can be consumed to help encourage weight loss.<\/span><\/p>\n<ul>\n<li><b>Fueling Tough Workouts<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Insufficient carbohydrates can compromise athletic performance, particularly endurance activities or high-intensity training. It may also make sustaining workouts difficult as the body won&#8217;t have enough readily available fuel to keep muscles fueled with ATP.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Carbohydrates are used by muscles for high-intensity activity (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4727532\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Therefore, it\u2019s 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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\u2019t have to start using gluconeogenesis (a process in which the liver converts protein into glucose) as fuel (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK541119\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<ul>\n<li><b>Reducing Hunger and Cravings<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In addition to helping decrease body fat levels by fueling intense workouts, another benefit of carb-cycling is that it doesn\u2019t lead to high-level hunger pangs for many people (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/everyone\/blog\/6468\/carb-cycling\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This may be helpful for people who find that they don\u2019t want to stick to an incredibly low-calorie diet plan because they feel hungry all the time, even though they\u2019ve given up soda, candy bars, chips, etc.<\/span><\/p>\n<ul>\n<li><b>Controlling Blood Sugar<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/everyone\/blog\/6468\/carb-cycling\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re 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.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Carb_Cycle\"><\/span><b>How to Carb Cycle<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Carb cycling can get quite complicated for a beginner.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s a simplified process you can use to get started:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_1_Learn_Your_Daily_Carb_Needs\"><\/span><b>Step 1: Learn Your Daily Carb Needs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The Dietary Guidelines for Americans recommend that carbohydrates make up 45 to 65 percent of your total daily calories (<\/span><a href=\"https:\/\/www.dietaryguidelines.gov\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, the exact amount you need for low-carb and high-carb days is based on the calories you\u2019re taking to create a deficit and lose weight.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The most reliable method of calculating how many calories you should eat each day is by using an accurate calorie needs calculator &#8211; there are several of them available online.\u00a0<\/span><\/p>\n<p><strong>BetterMe will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges and much more. <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Carb_Cycling_Meal_Plan_\" target=\"_blank\" rel=\"noopener\">Try using the app<\/a> and see for yourself!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_2_Plan_Your_Weekly_Activities\"><\/span><b>Step 2: Plan Your Weekly Activities<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_3_Adjust_Your_Daily_Carb_Intake_Accordingly\"><\/span><b>Step 3: Adjust Your Daily Carb Intake Accordingly<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It\u2019s 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&#8217;t frustrate your weight loss efforts.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Use this for guidance:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eat fewer carbs on rest days or on days where you\u2019re restricting calorie intake for weight loss.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eat more carbs on heavy training days, strength training days, and any time you need or use the extra calories.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You should also decide the types of carbs you&#8217;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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Use this for guidance:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eat more simple carbs before and after a workout session for quick fuel and optimal recovery.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eat more starchy and high-fiber carbs throughout the day to promote fullness and better blood sugar control.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_4_Track_Your_Macros\"><\/span><b>Step 4: Track Your Macros<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It can be tempting to &#8220;eyeball&#8221; your meals and hope you&#8217;re getting the figures right. This is even more likely when you&#8217;re busy and can&#8217;t make time to track everything you eat.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_5_Adjust_and_Repeat\"><\/span><b>Step 5: Adjust and Repeat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You may not get it right the first time. During your first few weeks on the carb-cycling plan, you&#8217;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.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Carb_Cycling_Meal_Plan_\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-60914\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/30-Day-Keto-Challenge_-Will-Upping-Your-Fat-Intake-Help-You-Lose-Weight_-1024x576.png\" alt=\"\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/30-Day-Keto-Challenge_-Will-Upping-Your-Fat-Intake-Help-You-Lose-Weight_.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/30-Day-Keto-Challenge_-Will-Upping-Your-Fat-Intake-Help-You-Lose-Weight_-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/30-Day-Keto-Challenge_-Will-Upping-Your-Fat-Intake-Help-You-Lose-Weight_.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/30-Day-Keto-Challenge_-Will-Upping-Your-Fat-Intake-Help-You-Lose-Weight_-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Quickly_Does_Carb_Cycling_Work\"><\/span><b>How Quickly Does Carb Cycling Work?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Age &#8211; <\/b><span style=\"font-weight: 400;\">Metabolism tends to slow down with age, which can affect how quickly you lose weight with carb cycling or any other method (<\/span><a href=\"https:\/\/www.science.org\/doi\/10.1126\/science.abe5017\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hormone Levels<\/b><span style=\"font-weight: 400;\"> &#8211; Imbalances in hormones such as insulin and cortisol can impact weight loss and body composition (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC11174431\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Stress Levels <\/b><span style=\"font-weight: 400;\">&#8211; Stress has been linked to poor food choices and weight gain (<\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.1080\/17437199.2021.1923406\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">), so managing stress levels may be beneficial for success with carb cycling.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sleep Patterns<\/b><span style=\"font-weight: 400;\"> &#8211; Poor sleep can affect hormone levels and metabolism (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4377487\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">), which can impact the effectiveness of carb cycling.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Exercise and Diet &#8211;<\/b><span style=\"font-weight: 400;\"> Incorporating regular exercise and a balanced diet into your routine can significantly enhance the results of carb cycling.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Which_Foods_to_Eat_While_Carb-Cycling\"><\/span><b>Which Foods to Eat While Carb-Cycling<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When you\u2019re on a carb-cycling plan, you&#8217;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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK459280\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Complex carbohydrates have these qualities:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High fiber content<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slow digestion<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Less processed<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Some foods containing complex carbs that you should make part of your carb cycles include:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Whole_Grains_and_Legumes\"><\/span><b>Whole Grains and Legumes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5310957\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.intechopen.com\/chapters\/55808\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some examples of whole grains include oats, brown rice, whole wheat, and quinoa. Legumes include all types of beans and lentils.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Higher_Fiber_Foods\"><\/span><b>Higher Fiber Foods<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Fiber is an essential part of any carb cycling meal plan for weight loss. Your body won\u2019t 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 (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/36193993\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">). It\u2019s also very good for your digestive system. Fruits, vegetables, whole grains, and legumes all have fiber. Some examples include berries, avocadoes, cabbage, and broccoli.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Complex_Carbs_with_Low_Glycemic_Index_GI\"><\/span><b>Complex Carbs with Low Glycemic Index (GI)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">These are normally slower-digesting carbs that come from whole foods as opposed to refined or processed foods (which are high GI) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6213615\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">). They also contain lots of nutritious fiber. Examples include sweet potato, beans, and brown rice.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Fruits_and_Vegetables\"><\/span><b>Fruits and Vegetables<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/plant-based-food\/\">Eating with Purpose: The Journey Toward a Plant-Based Eating<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sample_12-Week_Carb_Cycling_Plan\"><\/span><b>Sample 12-Week Carb Cycling Plan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Carb_Cycling_Meal_Plan_\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-60425\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/Intermittent-Fasting-With-Keto-1024x576.png\" alt=\"Carb Cycling Macros\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/Intermittent-Fasting-With-Keto.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/Intermittent-Fasting-With-Keto-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/Intermittent-Fasting-With-Keto.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/Intermittent-Fasting-With-Keto-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Day One &#8211; High-Carb<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast: <\/b><span style=\"font-weight: 400;\">1 bowl of knock-oats &#8211; 63.5g carbs, 19.6g fat, 14g protein, and 451 calories<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">1 tuna sandwich with 2 slices of whole-wheat bread &#8211; 27.2g carbs, 3.1g fat, 10.5g protein, and 177 calories<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch: <\/b><span style=\"font-weight: 400;\">1 serving of spinach, ham, and pear salad with 1 cup of strawberries and 8 ounces of Greek yogurt &#8211; 53.2g carbs, 3.4g fat, 31.3g protein, and 341 calories<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner: <\/b><span style=\"font-weight: 400;\">1 serving of chicken Diane with 2 servings of pan-roasted asparagus &#8211; 10.9 carbs, 26 g fat, 58.7g protein, and 526 calories<\/span><\/li>\n<\/ul>\n<p><b>Total daily carbs: <\/b><span style=\"font-weight: 400;\">154.8 carbs<\/span><\/p>\n<p><b>Total daily calories: <\/b><span style=\"font-weight: 400;\">1,494 calories<\/span><\/p>\n<p style=\"text-align: center;\"><b>Day Two &#8211; Low-Carb<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast: <\/b><span style=\"font-weight: 400;\">1 serving of low carb Asiago baked eggs made with 2 large eggs &#8211; 1.2g carbs, 36.6g fat, 16.3 g protein, and 397 calories<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">2 ounces of Cheddar cheese slices &#8211; 0.8g carbs, 19.2g fat, 13.6g protein, and 230 calories<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch: <\/b><span style=\"font-weight: 400;\">1 serving of lettuce cucumber walnut salad and 1 ounce of almonds &#8211; 7.6g carbs, 30.9g fat, 10.4g protein, and 355 calories<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner: <\/b><span style=\"font-weight: 400;\">1 serving of bacon tuna salad with 1 serving of brown butter saut\u00e9ed Brussels sprouts &#8211; 23.2g carbs, 28.2g fat, 40.4g protein, and 515 calories<\/span><\/li>\n<\/ul>\n<p><b>Total daily carbs: <\/b><span style=\"font-weight: 400;\">32.8 carbs<\/span><\/p>\n<p><b>Total daily calories: <\/b><span style=\"font-weight: 400;\">1,497 calories<\/span><\/p>\n<p style=\"text-align: center;\"><b>Day Three &#8211; High-Carb<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast: <\/b><span style=\"font-weight: 400;\">1 serving of raspberry frosty blended salad with 4 strips of bacon &#8211; 41.6g carbs, 20.8g fat, 13.9g protein, and 383 calories<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">1 medium banana with 2 servings of turkey lettuce roll-ups &#8211; 32.3g carbs, 3g fat, 19.6g protein, and 224 calories<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch: <\/b><span style=\"font-weight: 400;\">1 simple ham sandwich with two slices of whole-wheat bread and 4 slices of ham &#8211; 31.2g carbs, 14.7g fat, 23.4g protein, and 355 calories<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner: <\/b><span style=\"font-weight: 400;\">1 almond butter chicken salad lettuce wrap with 4 easy parmesan crisps &#8211; 22.9g carbs, 20.9g fat, 65.1g protein, and 540 calories<\/span><\/li>\n<\/ul>\n<p><b>Total daily carbs: <\/b><span style=\"font-weight: 400;\">128 carbs<\/span><\/p>\n<p><b>Total daily calories:<\/b><span style=\"font-weight: 400;\"> 1,502 calories<\/span><\/p>\n<p style=\"text-align: center;\"><b>Day Four &#8211; Low-Carb<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast: <\/b><span style=\"font-weight: 400;\">2 servings of spinach avocado bowl and 1 medium apple &#8211; 25.2g carbs, 26.7g fat and 4.3g protein, and 402 calories<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">1 ounce of pecans &#8211; 1.2g carbs, 20.4g fat, 2.6g protein, and 196 calories<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch: <\/b><span style=\"font-weight: 400;\">2 servings of deli roast beef pepper and provolone lettuce wrap &#8211; 6.8g carbs, 32.6 g fat, 32.6g protein, and 463 calories<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner: <\/b><span style=\"font-weight: 400;\">1 Philly cheesesteak stuffed pepper &#8211; 7.3g carbs, 30.2g fat, 33.7g protein, and 442 calories<\/span><\/li>\n<\/ul>\n<p><b>Total daily carbs: <\/b><span style=\"font-weight: 400;\">40.5 carbs<\/span><\/p>\n<p><b>Total daily calories: <\/b><span style=\"font-weight: 400;\">1,502 calories<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Carb_Cycling_Meal_Plan_\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-61071\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/How-To-Maintain-Weight-After-Keto_-Reintroducing-Carbs-Without-Canceling-Out-Your-Results-1024x576.png\" alt=\"Carb Cycling Macros\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/How-To-Maintain-Weight-After-Keto_-Reintroducing-Carbs-Without-Canceling-Out-Your-Results.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/How-To-Maintain-Weight-After-Keto_-Reintroducing-Carbs-Without-Canceling-Out-Your-Results-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/How-To-Maintain-Weight-After-Keto_-Reintroducing-Carbs-Without-Canceling-Out-Your-Results.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/06\/How-To-Maintain-Weight-After-Keto_-Reintroducing-Carbs-Without-Canceling-Out-Your-Results-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Day Five &#8211; High-Carb<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast: <\/b><span style=\"font-weight: 400;\">1 blueberry almond butter protein smoothie &#8211; 39.6g carbs, 9.6g fat, 52.8g protein, and 451 calories<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">2 stalks of celery with 2 tablespoons of peanut butter &#8211; 10.7g carbs, 16.2g fat, 8.6g protein, and 209 calories<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch: <\/b><span style=\"font-weight: 400;\">2 servings of peanut butter-stuffed dates &#8211; 74.3g carbs, 5.5g fat, 4.3g protein, and 329 calories<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner: <\/b><span style=\"font-weight: 400;\">1 serving of crushed lentil soup with 1 serving of garlic dill new potatoes &#8211; 90.5g carbs, 8.9g fat, 21.7g protein, and 513 calories<\/span><\/li>\n<\/ul>\n<p><b>Total daily carbs: <\/b><span style=\"font-weight: 400;\">215.1 carbs<\/span><\/p>\n<p><b>Total daily calories: <\/b><span style=\"font-weight: 400;\">1,502 calories<\/span><\/p>\n<p style=\"text-align: center;\"><b>Day Six &#8211; Low-Carb<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast: <\/b><span style=\"font-weight: 400;\">1 egg, cheese, and bacon omelet and 2 strips of bacon &#8211; 1.9g carbs, 31.2g fat, 37.2g protein, and 448 calories<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">1 serving of cinnamon flax shake &#8211; 10.5g carbs, 7.8g fat, 26.8g protein, and 238 calories<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> 1 serving of turkey lettuce cheese roll-ups with 1 cup of carrots &#8211; 16.3g carbs, 16.7g fat, 25.2g protein, and 344 calories<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner: <\/b><span style=\"font-weight: 400;\">1 serving of zucchini Alfredo with 2 cups of easy fried spinach &#8211; 8.3g carbs, 44.5g fat, 9.6g protein, and 469 calories<\/span><\/li>\n<\/ul>\n<p><b>Total daily carbs: <\/b><span style=\"font-weight: 400;\">37 carbs<\/span><\/p>\n<p><b>Total daily calories:<\/b><span style=\"font-weight: 400;\"> 1,499 calories<\/span><\/p>\n<p style=\"text-align: center;\"><b>Day Seven &#8211; High-Carb<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast: <\/b><span style=\"font-weight: 400;\">2 servings of cinnamon flax shake &#8211; 29.8g carbs, 15.5g fat, 53.7g protein, and 476 calories<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">1 cup of carrot slices or strips with 5 tablespoons of hummus &#8211; 22.4g carbs, 7.5g fat, 7.1g protein, and 175 calories<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch: <\/b><span style=\"font-weight: 400;\">1 peanut butter and jelly sandwich made with 2 slices of regular multi-grain bread &#8211; 41.7g carbs, 18.4g fat, 12.4g protein, and 371 calories<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner: <\/b><span style=\"font-weight: 400;\">1 serving of steak with tomato bean salad &#8211; 23.2g carbs, 21.8g fat, 45.1g protein, and 471 calories<\/span><\/li>\n<\/ul>\n<p><b>Total daily carbs: <\/b><span style=\"font-weight: 400;\">117.1 carbs<\/span><\/p>\n<p><b>Total daily calories: <\/b><span style=\"font-weight: 400;\">1,493 calories<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Best_Schedule_for_Carb_Cycling\"><\/span><b>What Is the Best Schedule for Carb Cycling?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Creating the best carb cycling schedule depends largely on your individual goals\u2014whether you&#8217;re aiming for weight loss, muscle gain, or maintenance. Here\u2019s a breakdown of how you can structure your carb cycling plan effectively:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Carb_Cycling_for_Weight_Loss\"><\/span><b>Carb Cycling for Weight Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: center;\"><b>Schedule:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Low-Carb Days:<\/b><span style=\"font-weight: 400;\"> 4-5 days a week<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>High-Carb Days:<\/b><span style=\"font-weight: 400;\"> 2-3 days a week<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Example Structure:<\/b><\/p>\n<p><b>Monday to Thursday:<\/b><span style=\"font-weight: 400;\"> Low-Carb Days<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focus on lean proteins, healthy fats, and plenty of vegetables.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Limit your carb intake to about 50-100 grams per day.<\/span><\/li>\n<\/ul>\n<p><b>Friday and Sunday:<\/b><span style=\"font-weight: 400;\"> High-Carb Days<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increase carb intake to 150-250 grams.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Include whole grains, fruits, and starchy vegetables.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Considerations:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Align your high-carb days with intense workouts to replenish glycogen stores and fuel your muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep protein intake consistent to support muscle retention during weight loss.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Carb_Cycling_for_Muscle_Gain\"><\/span><b>Carb Cycling for Muscle Gain<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: center;\"><b>Schedule:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Low-Carb Days:<\/b><span style=\"font-weight: 400;\"> 2-3 days a week<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>High-Carb Days:<\/b><span style=\"font-weight: 400;\"> 4-5 days a week<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Example Structure:<\/b><\/p>\n<p><b>Monday, Wednesday, Friday, Saturday:<\/b><span style=\"font-weight: 400;\"> High-Carb Days<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aim for 200-300 grams of carbs to support muscle growth and recovery.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Include plenty of whole grains, legumes, and fruits.<\/span><\/li>\n<\/ul>\n<p><b>Tuesday and Thursday:<\/b><span style=\"font-weight: 400;\"> Low-Carb Days<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduce carbs to 100-150 grams.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focus on protein-rich foods and healthy fats.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Considerations:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your high-carb days should coincide with your most demanding workout sessions to maximize muscle repair and growth.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ensure you&#8217;re consuming enough calories overall to support muscle development.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Carb_Cycling_Meal_Plan_\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-67863\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4-week-diet-plan-to-lose-10-pounds-1024x576.png\" alt=\"\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4-week-diet-plan-to-lose-10-pounds.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4-week-diet-plan-to-lose-10-pounds-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4-week-diet-plan-to-lose-10-pounds.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4-week-diet-plan-to-lose-10-pounds-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Carb_Cycling_for_Maintenance\"><\/span><b>Carb Cycling for Maintenance<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Schedule:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Balanced Approach:<\/b><span style=\"font-weight: 400;\"> Mix of low, moderate, and high-carb days<\/span><\/li>\n<\/ul>\n<p><b>Example Structure:<\/b><\/p>\n<p><b>Monday, Wednesday, Friday:<\/b><span style=\"font-weight: 400;\"> Moderate-Carb Days<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain a balanced intake of around 150-200 grams.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Consume a mix of proteins, carbs, and fats to sustain your energy levels.<\/span><\/li>\n<\/ul>\n<p><b>Tuesday, Thursday:<\/b><span style=\"font-weight: 400;\"> Low-Carb Days<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Consume about 100 grams of carbs, focusing on protein and fats.<\/span><\/li>\n<\/ul>\n<p><b>Saturday, Sunday:<\/b><span style=\"font-weight: 400;\"> High-Carb Days<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increase to 200-250 grams, enjoying a more varied diet.<\/span><\/li>\n<\/ul>\n<p><b>Considerations:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Flexibility is key\u2014adjust your carb levels based on your energy needs and activity levels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Monitor your body&#8217;s response and make changes as needed to maintain your desired weight and fitness level.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Factors_Influencing_Your_Schedule\"><\/span><b>Factors Influencing Your Schedule<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Workout Intensity:<\/b><span style=\"font-weight: 400;\"> High-intensity workouts may require more frequent high-carb days to support recovery and performance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Personal Preferences:<\/b><span style=\"font-weight: 400;\"> Tailor the plan to suit your lifestyle, food preferences, and how your body responds to different carb levels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Consistency and Patience:<\/b><span style=\"font-weight: 400;\"> Give your body time to adjust and consistently follow the plan for the best results.<\/span><\/li>\n<\/ul>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/best-keto-dessert-recipes\/\">Best Keto Dessert Recipes: Low-Carb Delights You Will Love!<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_Disadvantages_of_Carb_Cycling\"><\/span><b>What Are the Disadvantages of Carb Cycling?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While it\u2019s 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some potential downsides include (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/everyone\/blog\/6468\/carb-cycling\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<p><b>1. Health Risks<\/b><\/p>\n<ul>\n<li><b>Potential Nutrient Deficiencies<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Low-carb days can lead to inadequate intake of essential nutrients, particularly if your diet isn\u2019t well-balanced. Consuming too few fruits, whole grains, and vegetables may result in deficiencies in fiber, vitamins, and minerals.<\/span><\/p>\n<ul>\n<li><b>Blood Sugar Fluctuations<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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\u2019re on medication to lower your blood sugar, changes in carb intake can also result in hypoglycemic episodes, which can be dangerous.\u00a0<\/span><\/p>\n<ul>\n<li><b>Hormonal Imbalances<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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\u2019t carefully managed.<\/span><\/p>\n<p><strong>Intense sweat sessions, working weight loss tips, lip-smacking recipes come in one package with the BetterMe: Health Coaching app\u2014all at your fingertips, <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Carb_Cycling_Meal_Plan_\" target=\"_blank\" rel=\"noopener\">start transforming your life now!<\/a><\/strong><\/p>\n<p><b>2. Challenges in Maintaining the Diet<\/b><\/p>\n<ul>\n<li><b>Complexity and Planning<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<ul>\n<li><b>Consistency and Adherence<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<ul>\n<li><b>Cost and Accessibility<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><b>3. Negative Effects on Physical and Mental Well-being<\/b><\/p>\n<ul>\n<li><b>Energy Fluctuations<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<ul>\n<li><b>Mood Swings and Irritability<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<ul>\n<li><b>Social and Psychological Impact<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Are you familiar with the concept of <\/span><b><a href=\"https:\/\/betterme.world\/articles\/metabolic-confusion\/\">Metabolic Confusion<\/a>? <\/b><span style=\"font-weight: 400;\">Learn all you need to know in our previous article.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Carb_Cycling_Meal_Plan_\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-67887\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/7-day-pescatarian-meal-plan-1024x576.png\" alt=\"Carb Cycling Meal Plan \" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/7-day-pescatarian-meal-plan.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/7-day-pescatarian-meal-plan-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/7-day-pescatarian-meal-plan.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/7-day-pescatarian-meal-plan-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Do_you_reach_ketosis_with_carb_cycling\"><\/span><strong>Do you reach ketosis with carb cycling?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Reaching ketosis, a state where the body burns fat for energy (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499830\/\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">), isn\u2019t 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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Learn about the benefits of<\/span><a href=\"https:\/\/betterme.world\/articles\/keto-carb-cycling\/\"><b> Keto Carb Cycling <\/b><\/a><span style=\"font-weight: 400;\">and how to get started in our previous post.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_do_I_create_a_carb_cycling_plan\"><\/span><strong>How do I create a carb cycling plan?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_the_best_source_of_carbs_for_carb_cycling\"><\/span><strong>What is the best source of carbs for carb cycling?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">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\u2019s essential to choose nutrient-dense options rather than ultra-processed or high-added sugar foods.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_carb_cycling_better_for_fat_loss\"><\/span><strong>Is carb cycling better for fat loss?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/everyone\/blog\/6468\/carb-cycling\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). However, it may not work well for everyone.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Can you safely fast while on a carb cycling diet? Check out our blog post &#8211; <\/span><a href=\"https:\/\/betterme.world\/articles\/carb-cycling-and-intermittent-fasting\/\"><b>Carb Cycling and Intermittent Fasting<\/b><\/a><span style=\"font-weight: 400;\"> &#8211; to learn more.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Carb_Cycling_Meal_Plan_\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-4.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you&#8217;re struggling to stick to a low-carb diet, carb cycling may be the weight loss solution for you. It&#8217;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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To successfully use this diet, it\u2019s helpful to plan and track your macros. It\u2019s also important to remember to time your carb intake with activity levels.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Unpopular opinion: &#8220;Low-carb diets are so hard to stick to!&#8221; 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 [&hellip;]<\/p>\n","protected":false},"author":37,"featured_media":68149,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[172,2],"tags":[],"coauthors":[117,87],"class_list":["post-25254","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-meal-plans","category-nutrition"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>12-Week Carb Cycling Meal Plan: Boost Your Fat Loss With This Diet - BetterMe<\/title>\n<meta name=\"description\" content=\"Should you carb cycle? Here&#039;s everything you need to know about this way of eating and a 12-week \u2605 CARB CYCLING MEAL PLAN \u27a4 to get you started.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/carb-cycling-meal-plan-2\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"12-Week Carb Cycling Meal Plan: Boost Your Fat Loss With This Diet\" \/>\n<meta property=\"og:description\" content=\"Should you carb cycle? Here&#039;s everything you need to know about this way of eating and a 12-week \u2605 CARB CYCLING MEAL PLAN \u27a4 to get you started.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/carb-cycling-meal-plan-2\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/07\/441-carb-cycling-meal-plan-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"ZindzyGracia, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"ZindzyGracia, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"17 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/carb-cycling-meal-plan-2\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/carb-cycling-meal-plan-2\/\"},\"author\":{\"name\":\"ZindzyGracia\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/7f5c4e7bd2161303903550c2b172d6f0\"},\"headline\":\"12-Week Carb Cycling Meal Plan: Boost Your Fat Loss With This Diet\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/carb-cycling-meal-plan-2\/\"},\"wordCount\":3525,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/carb-cycling-meal-plan-2\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/441-carb-cycling-meal-plan.png\",\"articleSection\":[\"Meal Plans\",\"Nutrition\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">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.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">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?\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here are the answers to your most pressing carb cycling questions, along with a sample carb cycling meal plan.\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is Carb Cycling?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Carb cycling is a diet tactic where you eat different amounts of carbohydrates on alternate days, depending on your activity (<\/span><a href=\\\"https:\/\/health.clevelandclinic.org\/what-to-eat-if-youre-carb-cycling\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">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.<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Carb_Cycling_Meal_Plan_\\\"><img class=\\\"aligncenter size-large wp-image-67926\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4757-20-pounds-in-3-months-1024x640.png\\\" alt=\\\"Carb Cycling Meal Plan \\\" width=\\\"770\\\" height=\\\"481\\\" \/><\/a>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The idea behind <a href=\\\"https:\/\/betterme.world\/articles\/carb-cycling-macros\/\\\">carb c ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/carb-cycling-meal-plan-2\/\",\"url\":\"https:\/\/betterme.world\/articles\/carb-cycling-meal-plan-2\/\",\"name\":\"12-Week Carb Cycling Meal Plan: Boost Your Fat Loss With This Diet - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/carb-cycling-meal-plan-2\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/carb-cycling-meal-plan-2\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/441-carb-cycling-meal-plan.png\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Should you carb cycle? 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Here's everything you need to know about this way of eating and a 12-week \u2605 CARB CYCLING MEAL PLAN \u27a4 to get you started.","og_url":"https:\/\/betterme.world\/articles\/carb-cycling-meal-plan-2\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/07\/441-carb-cycling-meal-plan-1024x640.png","type":"image\/png"}],"author":"ZindzyGracia, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"ZindzyGracia, Kristen Fleming, RD","Est. reading time":"17 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/carb-cycling-meal-plan-2\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/carb-cycling-meal-plan-2\/"},"author":{"name":"ZindzyGracia","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/7f5c4e7bd2161303903550c2b172d6f0"},"headline":"12-Week Carb Cycling Meal Plan: Boost Your Fat Loss With This Diet","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/carb-cycling-meal-plan-2\/"},"wordCount":3525,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/carb-cycling-meal-plan-2\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/441-carb-cycling-meal-plan.png","articleSection":["Meal Plans","Nutrition"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">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.\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">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?\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Here are the answers to your most pressing carb cycling questions, along with a sample carb cycling meal plan.\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is Carb Cycling?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Carb cycling is a diet tactic where you eat different amounts of carbohydrates on alternate days, depending on your activity (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/what-to-eat-if-youre-carb-cycling\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">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.<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2171&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Carb_Cycling_Meal_Plan_\"><img class=\"aligncenter size-large wp-image-67926\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4757-20-pounds-in-3-months-1024x640.png\" alt=\"Carb Cycling Meal Plan \" width=\"770\" height=\"481\" \/><\/a>\r\n\r\n<span style=\"font-weight: 400;\">The idea behind <a href=\"https:\/\/betterme.world\/articles\/carb-cycling-macros\/\">carb c ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/carb-cycling-meal-plan-2\/","url":"https:\/\/betterme.world\/articles\/carb-cycling-meal-plan-2\/","name":"12-Week Carb Cycling Meal Plan: Boost Your Fat Loss With This Diet - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/carb-cycling-meal-plan-2\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/carb-cycling-meal-plan-2\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/441-carb-cycling-meal-plan.png","dateModified":"2024-12-16T08:35:01+00:00","description":"Should you carb cycle? 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