The Basics Of Carb Cycling
Yesterday I talked about the simplest nutrition strategy that I recommend. Today I will explain a slightly more complicated yet still easy to follow plan. It is equally if not more effective. As always, figuring out what will work for you is most important. Find something you can realistically stick with. Below I explain the basics. I will dive deeper into the nutritional content of food and specifics about macro nutrients in future blogs. I kept it fairly simple for this description.
WHAT is Carb Cycling?
Carb cycling is an eating plan with alternating high carb and low carb days. It’s simple and effective. You can even have a cheat day!
These are some basic rules:
- Eat a few times a day at least.
- Have a plan and stick with it EVERY day. But if you miss a day jump right back in ASAP
- Stay Hydrated.
WHY Carb Cycling?
- It is SIMPLE.
- It fits into any lifestyle.
- You can easily burn body fat with a basic nutrition strategy.
- You’ll have more energy and you will gain more from your workouts.
HOW does it work?
In order to lose body fat and gain lean muscle mass our bodies need the right combination of proteins, carbs, and healthy fats.
The Basics:
Protein builds and maintains muscles and muscles burn calories. Protein also breaks down more slowly than carbs and fat, which burns even more calories and helps you feel fuller longer.
Carbs are the preferred fuel source for your muscles and organs, and they come in healthy versions, and not-so-healthy versions. DO NOT be afraid of the carbs! You need healthy carbs. Healthy carbs are important for burning calories (they break down more slowly than those unhealthy carbs so they keep your blood sugar steady) In short, don’t avoid them, healthy Carbs help you burn more calories!
Healthy fats (unsaturated fats) eaten in moderation help the development and function of your eyes and brain and help prevent heart disease, stroke, depression, and arthritis. Healthy fats also help keep your energy levels steady and keep you from feeling hungry.
Why do we alternate high carb and low carb days in carb cycling? On high carb days you’re stocking up so that on low carb days your body burns fat! This pattern tricks your metabolism into burning a lot of calories, even on those low carb days. It’s an amazing and proven process.
Basic Format:
Schedule:
Day 1 Low Carb/High Fat
Day 2 High Carb/Low Fat
Day 3 Low Carb/High Fat
Day 4 High Carb/Low Fat
Day 5 Low Carb/High Fat
Day 6 High Carb/Low Fat
Day 7 Cheat Day
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Portions:
These portion sizes are easy to follow and relate to your body composition. And these “measuring cups” are always with you!
Protein: Palm of hand
Carbs: Cupped hand
Vegetables: Fist
Healthy Fats: Thumb
LOW CARB DAYS:
It’s OK to have some carbs from the vegetables or proteins you eat just try not to go overboard (try to stay under 75g).
Remember LOW Carb isn’t NO Carb…just get the timing right and limit the carbs!
Your totals for each day should fall within these ranges:
Protein: 3–6 Palm-sized portions
Vegetables 4–8 Fist-sized portions
Carbs 1–2 Cupped Handfuls
Fats 6–8 Thumb-sized portions
HIGH CARB DAYS: Focus on high protein, higher carb, and lower fat. Your protein options will remain the same as low carb days. We swap the focus from fat intake to carb intake. Don’t be afraid of the carbs!! Your body needs them, just be sure to choose the healthy options. Limit the fat intake to 2–3 thumbs maximum on High Carb days.
You will naturally eat a little more (higher calorie intake) on High Carb days.
Your totals for High Carb Days should fall within these ranges:
Protein: 3–6 Palm-sized portions
Vegetables 3–6 Fist-sized portions
Carbs 3–6 Cupped Handfuls
Fats 2–3 Thumb-sized portions
The key to success here is to eat most of your carbs after your workout! If it is a rest day (no workout) have them after the time of day that you have been the most active.
Again, this is an overview and I’ve spared you a lot of scientific details. I typically customize the program for clients based on activity level, preferences, food choices, goals, etc. This basic plan can you get you started if you would like to try it out!
Just remember the basics 5 healthy habits!
- Eat whole foods. Less than 5 ingredients. Whole fruits and vegetables are always optimal. Load up on these as a general rule and ditch the processed food.
- Slowly, mindfully consume your moderate size portion until you are almost full. You don’t always have to be in the clean plate club.
- Eat most of your carbs after exercise. Your body handles them best at this time
- Eat healthy fats and lean protein
- Drink warm lemon water every morning on an empty stomach
