The “carb cycling” diet is all about building energy. It’s well-tailored for anyone in the midst of high-intensity training or competition. If that’s not you … well, maybe pass on that second bowl of pasta.
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The short-term diet is especially good for endurance athletes who want tomaintain or lose weightwhileoptimizing their energy. It’s all about eating carbohydrate-rich food that provides the right fuel at the right time for peak performance.
As you might have guessed, carb cycling is NOT a weight-loss program. It shouldn’t be on the table for casual fitness buffs, either, says sports health dietitian Kate Patton, RD, LD.
So, who can benefit from carb cycling and how does the plan work? Let’s find out.
Benefits of carb cycling
For marathoners, triathletes and other serious athletes, carb cycling can be an effective way to train, says Patton.
The reason? Carbs equal energy in the world of athletic performance. Your digestive system breaks down carbs into glucose, or blood sugar. Your body absorbs glucose and uses it to fuel to power muscles.
“When you’re an athlete, your body is more efficient and your metabolism is pretty high,” explains Patton. “If your workouts are high intensity, you’ll need the extra fuel. You’ll burn through these extra carbs.”
The carb cycle diet
Carb cycling can be adjusted to training schedules, says Patton. There’s no one way to do it.
Some may opt to try a scripted five-day plan. With this method, you eat a low amount of carbs for three days (averaging about 100 grams [g]–125 g each day) then follow with two high-carb days (175 g–275 g) and increased physical activity.
Others take a simpler approach: Just eat more carbs on big workout days to optimize energy and minimize fatigue. On lower-intensity days, dial down the carbs to keep your weight in check.
And in regard to weight, be aware that you might gain pounds on high-carb days even with the increased physical activity due to increased carbohydrates stored in your muscles. “Again, though, carb cycling isn’t meant for losing weight,” notes Patton. “It’s about fueling your body.”
What can you eat while carb cycling?
The same rule of thumb about eating good carbs and avoiding bad ones pertains to carb cycling, too, says Patton. Focus on eating complex, nutritious carbs that help sustain energy and stabilize blood sugar levels.
Good carbohydrates are high in fiber content and slow to digest. They’re also usually unprocessed, meaning they still include natural ingredients.
Foods that contain good carbs include:
- Whole-grain starches.
- Oatmeal.
- Sweet and white potatoes with the skin.
- Fruit.
- Legumes such as beans, lentils and split peas.
- Vegetables.
Bad carbs are typically found in highly processed food that’s also low in fiber. Items that fall in the “bad carb” category usually include white flour and/or sugar. (Examples of foods to avoid include white bread, sugary cereal, cakes and cookies.)
How to count carbs
Many fitness-tracking devices allow you to track your daily food intake and count calories.
Or you can use one of the many apps available online. Patton says Cronometer™, MyFitnessPal™ and Lose It!™ are helpful.
“There’s nothing dangerous about carb cycling in the short-term,” says Patton. “But it’s important to also follow an overall nutritious diet so your blood pressure, sugar and cholesterol levels remain in a healthy range.”
FAQs
Carb cycling involves going back and forth between high-carb days and low-carb days. There may even be “no-carb” days. You would usually have a high-carb day when you plan on exercising hard. On those days, your body needs more fuel, so you might eat 2 to 2.5 grams of carbs for every pound of your body weight.
What is an example of carb cycling? ›
Carb cycling is a dietary plan where people alternate their carb intake daily, weekly, or monthly. For example, some people may have a high carb and low fat diet some days and consume a diet low in carbs and high in fat on other days.
Is carb cycling good to lose weight? ›
Answer: Yes, carb cycling can benefit fat loss by helping the body to utilize carbs for energy and recovery on active days and switching to using fats for energy on low-activity days. Carb cycling also helps to manage insulin release better, which helps to limit the amount of carbs our body stores as fat [15].
How long does it take to see results of carb cycling? ›
“It helps them mentally and emotionally feel like they're never deprived of foods they can't have on a typical diet,” she says. On this and other cycles, individuals will feel results in about a week, and start to see them in two weeks, says Powell.
What are the side effects of carb cycling? ›
You might experience headaches and low energy levels, or an upset tummy,but these side-effects won't last as you get used to a lower carb intake. You can help yourself by drinking lots of water and taking it easy for a few days.
How do you carb cycle for beginners? ›
You may include a "no-carb" day, when you have fewer than 30 grams of carbs for the entire day. Another option is to follow a plan where you spend 3 days eating a low amount of carbs: about 100-125 grams each day. Then, you spend 2 days eating a high amount of carbs (175-275 grams) on days you are more active.
What happens if you eat no carbs for a week? ›
Severe carb limits can cause your body to break down fat into ketones for energy. This is called ketosis. Ketosis can cause side effects such as bad breath, headache, fatigue and weakness. It's not clear what kind of possible long-term health risks a low-carb diet may pose.
What is carb cycling for belly fat? ›
A simple way to cycle carbohydrates is to eat low carb for three days followed by two higher carb days. The low carb days will help with weight loss and insulin sensitivity. The high carb days aid in recovery, replenish glycogen, and support muscle growth.
What's better keto or carb cycling? ›
The choice between carb cycling and keto depends on your personal health goals, lifestyle, and metabolic flexibility. While both can be beneficial, they come with their own sets of pros and cons.
What does 50 carbs a day look like? ›
Bread: Around 2 to 3 slices of white or whole wheat bread typically contain around 50g of carbohydrates. Oats: Approximately 50g of dry oats (about 1/2 cup) provides around 50g of carbohydrates. Fruits: Consuming around 2 medium-sized bananas or 3 medium-sized apples can give you close to 50g of carbohydrates.
Skip refined, sugary foods and go for whole foods like sweet potatoes, oatmeal, whole-wheat bread, brown rice, fruit and quinoa. These starches are high in fiber and have a more complex carbohydrate structure, requiring your body to burn a bit more energy to break them down.
Do you gain weight back after carb cycling? ›
And in regard to weight, be aware that you might gain pounds on high-carb days even with the increased physical activity due to increased carbohydrates stored in your muscles. “Again, though, carb cycling isn't meant for losing weight,” notes Patton. “It's about fueling your body.”
Does carb cycling make you look leaner? ›
The low-carb days will help reduce water retention, making you look leaner, and the additional high-carb day helps with your training and muscle gain or retention. The low-carb days also allow you to eat more fat and protein, if that's what you prefer. Your low- and high-carb days don't have to be lined up in a row.
Does carb cycling make you bloated? ›
The body needs some carbs to function. Reducing carbohydrates in your diet to a very low level can cause fatigue, cravings, constipation, bloating, sleep disturbances, irritability, and indigestion. These problems are likely if you take your carb cycling to extreme lengths.
What is V shred carb cycling? ›
This approach leverages the impact of carbohydrates on your body's energy levels and metabolism to optimize performance, fat loss, and muscle preservation. At its core, carb cycling is rooted in adjusting your carbohydrate intake to match your body's varying energy demands.
Does carb cycling help balance hormones? ›
Carb cycling can be particularly helpful for women trying to build lean body mass and avoid excess body weight. This is because carb cycling can help to balance insulin levels and appetite-regulating hormones (6, 7).
What is the difference between keto and carb cycling? ›
Getting started with either carb cycling or keto primarily involves planning your diet. For carb cycling, you'll need to alternate between high, moderate, and low-carb days according to your workout intensity and health goals. With keto, you'll mostly consume fats, moderate proteins, and very low carbs.
What are carb cycling rest days? ›
Carb cycling schedules
"On high-carb days, individuals consume more carbohydrates to fuel intense workouts and replenish glycogen stores," says Messer. On low-carb days, also called a rest or recovery day, "carbohydrate intake is reduced, and the focus is on consuming more proteins and healthy fats."
How many carbs per day to lose weight? ›
As far as how many carbohydrates to eat, Pratt says 100 to 150 grams of carbohydrates is safe for most people who are trying to lose weight. It may be better for some people to eat carbs consistently throughout the day. “You can also break it up evenly with 40 to 50 grams of carbs per meal,” she says.
