What is Carb Cycling?
Carb Cycling is a term that simply refers to changing the amount of carbohydrates you consume each day.
Most diet strategies that utilize this method usually accomplish the ‘cycling’ portion by creating a ‘cycle’ or a routine. For instance, my recommended meal plan suggests using a 4 day rotation.
Day 1: 0 Carbs
Day 2: 50g Carbs
Day 3: 50g Carbs
Day 4: 100g Carbs
Day 5: 200g Carbs
Finally, the cycle will repeat with day 1 again.
What are the benefits of Carb Cycling?
Carb cycling is an excellent way to understand how your body burns calories.
By manipulating the carbohydrate values in your diet you are able to see and feel the difference in your workouts. In other words, you will either feel high or low energy, or even more or less vascular.
You can control your urge to cheat on your diet by following a carb cycle.
For instance, on your low carb days you will have to resist the temptation. However, on your high carb days you can squeeze in a burger, frys, or even some dessert. This variation of carbohydrates allows you more flexibility and ‘freshness’ in your diet.
There are several peer-reviewed studies that suggest alternating low and high carb diets can improve insulin response (¹, ²).
Example Macronutrients
Day 1 – 0g Carbs:
Protein: 300g – 1200 calories
Fats: 88.8g – 765 calories
Carbs: 0g – 0 calories
Day 2 – 50g Carbs
Protein: 300g – 1200 calories
Fats: 66.6g – 600 calories
Carbs: 50g – 200 calories
Day 3 – 50g Carbs
Protein: 300g – 1200 calories
Fats: 66.6g – 600 calories
Carbs: 50g – 200 calories
Day 4 – 100g Carbs
Protein: 260g – 1040 calories
Fats: 62.2g – 560 calories
Carbs: 100g – 400 calories
Day 5 – 200g Carbs
Protein: 200g – 800 calories
Fats: 44.4g – 400 calories
Carbs: 200g – 800 calories
What Would I Do?
The carb cycle above is what I used to prepare for my show. With that being said, it should only be used if your caloric goal is below 2000-2400 per day. Furthermore, your calorie goals are strictly dependent upon your height, weight, and structure.
The program that I use is based on calories in vs calories out. Additionally, it contains elements of carb cycling to optimize recovery and constantly force the body to adapt.
A low carb cycle plan will deplete your body and is the preferable choice for dialing in for a photo-shoot, or some type of social event.
This type of meal plan is optimal for short term use and will yield the quickest results. It is not recommended to use this kind of dieting strategy year long, only short term. Long term goals should start on a heavier carb cycle and taper down as the desired date nears.
Summary
In conclusion it is safe to say that carb cycling is an extremely effective form of dieting. This notion becomes even more true when you have tried and FAILED other strategies.
Much of the data and conclusions surrounding the efficacy of carb cycling are heavily supported in research studies.
The best diet is the one that works for you. In other words, the diet that you should choose is the one that you enjoy and will stick to it.
It is practically impossible to sustain anything that we do not enjoy, so do not start here if it is too difficult.