Brenda Khan
Carb cycling is a dieting approach that involves alternating low-carb days with high-carb days. Carb cycling can be done in different ways, depending on an individual's body composition, activity level, and goals. For example, a typical carb cycling plan may consist of five or six low-carb days and one to two high-carb days. On high-carb days, individuals may consume around 100-150 grams of carbohydrates, while on low-carb days, they aim for 20-50 grams.
The idea behind carb cycling is to match the body's need for glucose, providing more carbs during periods of high activity or intense workouts and less carbs during rest days. Carb cycling is particularly popular among athletes and those following a low-carbohydrate diet, as it can help break through weight loss plateaus, improve athletic performance, and support muscle growth.
However, it's important to note that there isn't extensive scientific research on the effectiveness of carb cycling, and it may not be suitable for everyone. Some individuals may find it too complex or restrictive, especially when combined with the keto diet. Additionally, those who are just starting a low-carb diet or have a history of eating disorders are generally advised against carb cycling.
| Characteristics | Values |
|---|---|
| Definition | Carb cycling is a dietary plan in which you alternate your carb intake daily, weekly and monthly. |
| Purpose | To match your body’s need for glucose. |
| Who is it for? | Athletes, people on a rigorous training program, people who want to break through a weight loss plateau, people who want to regulate hormones, people who want to improve gut health, people who want a more flexible metabolism, people who want to control cravings. |
| Who is it not for? | Pregnant or breastfeeding people, people with a history of eating disorders, people with busy schedules. |
| How does it work? | You can cycle your carbs once a week, once a month, or during a specific season. |
| How often? | 3 on, 1 off; 6 on, 1 off; training/rest days; special athlete structures. |
| How long? | A cycle can last anywhere from one week to one year. |
| What to eat? | Vegetables, fruits, whole grains, legumes. |
| What not to eat? | Refined carbs like white rice, sodas, most breakfast cereals, anything made with white flour. |
What You'll Learn
Carb cycling can help with weight loss plateaus
Carb cycling can be an effective strategy for keto dieters. It can help with weight loss plateaus, break the monotony of dieting, and fuel high-intensity workouts.
Carb cycling is a dietary plan that alternates between low and high-carb days. It was initially developed by competitive bodybuilders to burn fat, build muscle, and train harder before an event.
On a keto diet, you get most of your calories from fat, moderate calories from protein, and very few from carbohydrates. This combination puts your body into a fat-burning state called ketosis.
However, when you consume fewer calories, your metabolism slows down, leading to a weight loss plateau. Carb cycling revs up the metabolism again and prevents this adaptation. Alternating between high-fat, low-carb days will help put your body in a fat-burning state.
Additionally, carb cycling can help regulate hormones such as leptin, which controls hunger and satiety. On high-carb days, eating more calories from carbohydrates improves leptin function and decreases hunger.
It's important to note that there isn't much research on the cyclical keto diet, and the benefits are mostly speculative. However, many people, especially athletes, report its benefits in breaking through weight loss plateaus.
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It can increase athletic performance
Carb cycling can be an effective strategy for keto dieters, and one of its potential benefits is increasing athletic performance.
Carbohydrates are the body's most preferred source of energy. Carb cycling involves eating more carbs on days you exercise, and less on rest days. This strategy can be particularly useful for athletes who are following a rigorous training programme.
On high-intensity workout days, eating more carbs can help your body use glycogen as fuel. Glycogen is another name for carbs stored in the liver and muscles. Exercise depletes glycogen stores, so replenishing them by eating a variety of healthy carbohydrate sources, such as sweet potatoes, chocolate milk and rice, can help you get back into the gym sooner by preventing muscle soreness.
On low-activity and low-carb days, increase your consumption of protein and healthy fats to aid in muscle recovery.
Carb cycling can also help regulate hormones. For example, on high-carb days, eating more calories from carbohydrates improves leptin function. Leptin is an appetite suppressant and a weight-regulating hormone. It also decreases hunger.
Additionally, carb cycling can help with weight loss plateaus. Switching between high-fat, low-carb days will help put your body in a fat-burning state.
There is limited scientific research on the effectiveness of carb cycling. However, there is some evidence that it can be beneficial for athletic performance. For example, studies show that athletic performance improves after a "carb-loading" phase. Other studies show that carbohydrates can help rebuild and repair muscles after exercise, which will lead to muscle growth.
Overall, carb cycling can be a useful strategy for keto dieters who want to increase their athletic performance. By timing carb intake with workout days, keto dieters can make sure they have enough energy to power through their workouts and help their bodies recover afterwards.
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It can help regulate hormones
Carb cycling can help regulate hormones in the body, particularly leptin, which is an appetite-suppressing hormone. On high-carb days, eating more calories from carbohydrates improves leptin function and decreases hunger. This is especially beneficial for those who are dieting and trying to lose weight.
Leptin controls hunger, satiety, and many other aspects of your metabolism. Most people who try to lose weight are limited by their body’s leptin sensitivity. Their fat cells have become leptin-resistant enough to believe that they’re starving, even in a land of plenty.
The occasional carbohydrate-rich meal might pulse your body’s leptin levels just enough to help you break through a weight-loss plateau. It is worth noting that thin individuals seem to benefit from leptin-boosting refeeds more than others, so you might consider waiting until you are close to your weight-loss goals before reintroducing carbs.
Additionally, carb cycling can help regulate hormones in the body by increasing testosterone and insulin levels. Testosterone is well-known for its role in increasing muscle mass by increasing muscle synthesis. Meanwhile, increased insulin levels will help replenish your glycogen stores, which helps your muscles repair following exercise.
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It can be good for fat loss
Carb cycling can be good for fat loss in several ways. Firstly, it can help to regulate hormones that control hunger and weight regulation, such as leptin and ghrelin. By optimising leptin levels, carb cycling can help to break through weight loss plateaus and control cravings. Secondly, carb cycling can lead to greater metabolic flexibility, allowing the body to burn fat more efficiently and resulting in improved weight loss. Additionally, carb cycling can increase energy levels and physical ability, making it easier to stick to a workout routine and burn more calories. Furthermore, the inclusion of high-carb days can improve gut health by increasing the consumption of fibre and supporting the growth of beneficial gut bacteria. Finally, carb cycling can aid in muscle growth and recovery, which is important for maintaining a healthy metabolism and promoting fat loss.
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It can be used for muscle growth
Carb cycling can be used to promote muscle growth. Carb cycling involves eating a low-carb diet for a certain number of days, followed by one or two "refeed" days of higher-carb consumption. This strategy can be beneficial for muscle growth because carbohydrates stimulate the release of insulin, a hormone that promotes muscle growth.
During the refeed days, individuals can consume healthy, complex carbs such as whole-wheat pasta, brown rice, fruits, and vegetables, which provide vitamins, minerals, and fibre. These nutrients not only fuel the body but also help stabilise blood sugar levels. Additionally, the cyclical increase in carbohydrate intake can lead to a higher percentage of muscle mass per pound of body weight, which in turn can improve metabolism and promote greater weight loss.
Carb cycling can be particularly beneficial for athletes or individuals with rigorous exercise routines. By timing the refeed days to coincide with high-activity days or intense workouts, individuals can optimise their muscle glycogen stores, leading to improved performance and recovery. Studies have shown that athletic performance improves after a "carb-loading" phase, and carbohydrates aid in muscle repair and growth.
It is important to note that the effectiveness of carb cycling for muscle growth may vary among individuals, and there is limited scientific research directly supporting this claim. Additionally, the standard ketogenic diet has been shown to support muscle growth and exercise performance in athletes, so transitioning to a cyclical keto diet solely for muscle growth may not be necessary.
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Frequently asked questions
Carb cycling is a dietary plan that involves alternating between low-carb and high-carb days. It is designed to give the body the amount of glucose it needs while also providing the benefits of a low-carb diet.
Carb cycling is particularly useful for athletes and people with an active lifestyle as it can help enhance their performance and aid in muscle recovery. It is also a good option for those who find the restrictions of a low-carb diet too challenging and feel that they would benefit from structured refeed days.
There are different ways to approach carb cycling. It can be done weekly, monthly, or seasonally. For example, you could have five or six "low-carb" days followed by one or two "high-carb" days. The key is to time your carb intake to match your body's needs, such as aligning high-carb days with high-intensity workouts.
Carb cycling can be done safely as long as proper nutrition is prioritised and the body is adequately fuelled. However, some people may experience side effects such as lethargy or intense cravings when they first start, especially if they are not used to a low-carb diet. It is important to consult a healthcare professional before making any significant dietary changes.
Carb cycling can support weight loss, improve athletic performance, regulate hormones, and provide metabolic benefits. It can help break through weight loss plateaus and improve muscle growth. It also allows for more flexibility in food choices and can be a more sustainable approach for those who find a strict low-carb diet challenging.
