True to its name, carb cycling alternates high-carb days with low-carb days to lose weight and gain muscle. Enthusiasts of this eating plan say it's a perfect middle ground for those who want to try a low-carb diet but don't want to do it all the time. But how can you implement carb cycling, and does it actually help you lose weight?
Let's take a closer look at the mechanics of carb cycling, how it factors into weight loss and the best foods to eat on a carb cycling diet.
Carb cycling is exactly what the name suggests -- cycling between high and low-carb days. The goal of carb cycling is to reduce carb intake without feeling restricted.
Many people think that carbs are only in processed or starchy foods, like desserts, soda, potatoes, bread, rice and pasta. But carbs are naturally present in a variety of healthy foods, like fruits, vegetables, whole grains, legumes and beans. The thought is that restricting these processed and starchy foods may lead to a calorie deficit and weight loss.
There are no set instructions for carb cycling, but the general guidelines advise consuming 45-65% of your daily calories from carbohydrates one day, followed by about half that number of carbs the next day. You'll eat more protein on low-carb days to make up for the calorie reduction from carbs.
Here's what this might look like for a person who eats 2,000 calories per day:
These ranges are not set in stone, and they may require some adjusting. But it's best to pair the high and low-carb days with the appropriate activity level.
Eat high-carb on days when you're doing high-intensity exercise, like running, cycling, powerlifting or any other form of endurance activity. Carbohydrates are the primary fuel source for exercise, and eating plenty of carbs on high-intensity days will ensure adequate energy levels. Low-carbs days are reserved for lower-intensity workouts, like yoga, pilates, walking or rest days.
Here's how a typical exercise week may look when carb cycling:
Some people alternate every other day, while some do two days in a row of low-carb and then high-carb. It's up to you to make a schedule that works for your routine.
There isn't any research on carb cycling and how it affects weight loss. Although low-carb diets are popular for weight loss, research suggests that they don't necessarily result in shedding pounds. A recent research review looked at over 60 studies that compared low-carb to balanced-carbohydrate diets for weight loss. The researchers concluded that the difference in carbs did not affect weight loss efforts.
As a matter of fact, research in the Journal of Obesity & Metabolic Syndrome states that there is no single best diet for weight loss. The study authors cite that maintaining a calorie deficit is the most relevant science-based strategy for losing weight. In theory, reducing carbs may lead to a calorie deficit, resulting in weight loss.
On both low- and high-carb days, prioritize high-quality sources of carbohydrates, like fruits, vegetables, beans, legumes and whole grains. These foods are rich in fiber, which promotes digestion and heart health, and they also contain numerous vitamins, minerals and antioxidants. It's okay to eat less nutrient-dense carbs, like desserts and snacks, sparingly throughout the week. But on low-carb days, prioritize nutritious whole foods to get enough fiber and prevent constipation.
When increasing your protein intake on low-carb days, eat a variety of high-quality protein sources, like poultry, eggs, dairy, beans, legumes and soy products. Limit red and processed meats as much as possible.