Carb Cycling is a method used to manipulate your carb intake to lose fat, maintain muscle performance, and most importantly overcome a weight loss plateau.

ANYONE FEEL LIKE THEY HAVE HIT A PLATEAU?
Carb Cycling also manipulates your insulin levels. Insulin is a hormone that lowers the level of glucose or type of (sugar) in the blood. Carb Cycling overtime can improve how your body maximizes the benefits of carbs and teaches the body to burn fat as fuel.

There are several ways to carb cycle, and it comes down to the goals that are you trying to achieve. Weight loss, muscle gain, performance training, ect.

I did carb cycling for a 90 day period and lost 15 lbs. I also have my clients use it when they have hit a plateau and want to see more results.

HIGH CARB cycling days can…..
Refuel muscle glycogen back to the muscle, improve performance, and can help reduce muscle breakdown.
Strategically it can improve the function of the weight and appetite regulating hormones; leptin and ghrelin.
High Carb days have positive effects on hormones, thyroid hormones, testosterone, and leptin.

LOW CARB cycling days puts the body in a fasted based energy state, it can improve metabolic flexibility, and the bodies ability to burn fat as fuel in the long term. Going low carb can increase insulin sensitivity, improved cholesterol, enhanced metabolic health, and again increase fat burning in the body.

Combining the two can help you reach optimal health and help you reach your goals.

Here is an example of a carb Cycling Plan:
2 High Carb days
2 moderate carb days
3 low carb days

4 Moderate carb days
2 low carb
1 High carb reset day

There are several ways to do this based on the goal you are trying to achieve. Just remember eating carbs around the workout aides in muscle recovery, nutrient delivery, and glycogen (energy) replenishment.

Here is a carb cycling plan based on someone’s macros and training days: Protein always stays the same.
Monday: Weight Training High Carb Low Fat (200-300 grams of carbs)
Tuesday: Cardio Moderate Carbs Mod Fat (100-150 grams of carbs)
Wednesday: Rest Day Low Carb High Fat (30 – 50 grams of carbs)
Thursday: Weight Training High Carb Low Fat (200-300 grams of carbs)
Friday: Weight Training High Carb Low Fat (200-300 grams of carbs)
Saturday: Rest Day Low Carb High Fat (30 – 50 grams)
Sunday: Rest Day Low Carb High Fat (30 – 50 grams)