THE CARB
CYCLING DIET
THE CARB CYCLING DIET
THE CARB CYCLING DIET
The Burn Fat - Build Muscle Plan
That Lets You Enjoy Carbs
1
THE CARB CYCLING DIET
By Sal Di Stefano
Co-Founder of Mind Pump Media
All content within this book is not intended as
medical diagnosis or treatment and should not
be considered a substitute for, nor does it replace
professional medical advice, diagnosis, or treatment.
If you have any concerns or questions or think you
have any type of medical condition, you should
always consult with a physician or other healthcare
professional before making substantial changes to
your diet. Statements referenced within this book
have not been evaluated or approved by the Food
and Drug Administration.
©2023 MAPS Fitness Products,
LLC. All rights reserved.
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THE CARB CYCLING DIET
CONTENTS
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04
06
13
CHAPTER 1:
Carb Cycling –
The Ultimate
Diet Strategy
CHAPTER 2:
The Science Behind
Carb Cycling
CHAPTER 3:
The Benefits of
Carb Cycling
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25
30
CHAPTER 4:
How to
Carb Cycle
CHAPTER 5:
The Best Carbohydrates for Cycling
REFERENCES
THE CARB CYCLING DIET
Chapter
1
CARB CYCLING - THE ULTIMATE
DIET STRATEGY
Looking for a better way to lose weight, gain muscle, improve your athletic performance,
or all of the above?
Consider carb cycling! It’s one of the most popular diets around – and for some
great reasons. You can burn fat by cutting carbs some days of the week but still eat
your favorite good-for-you carbs on other days to preserve or build muscle. Days are
basically rotated between high and low carbohydrates, with some days having no carbs
whatsoever if you want.
CARB CYCLING IS THE BEST OF BOTH WORLDS!
In recent years, I’ve observed the rising popularity of low-carb diets like keto, Atkins,
and so many others like them. It’s true​;,​
​​ carbs have been a hot topic for a long time, and
we know that many successful diets restrict them, especially the unhealthy carbs found
in processed foods, baked goods, and other ultra-palatable junk. But the attempt to
forever restrict carbs has lots of downsides. One of the biggest is that carb restriction is
unsustainable for the long term, and we inevitably go back to not only eating them but
overeating them.
Also, studies show that eating a diet low in carbohydrates for long periods of time is often
not ideal for many people. Carbs help energize the body so that it can perform basic
daily functions. Many high-carbohydrate foods are packed with vitamins, minerals, fiber,
and antioxidants – all of which we need for great health. Without carbs, we miss out on
these benefits. On the other hand, too many carbs on a regular basis can spike blood
sugar levels on a more permanent basis. We need a good balance.
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THE CARB CYCLING DIET
For fat loss, muscle growth, and other benefits, carb cycling is a much better way of doing what both
low- and high-carb diets do​,​without the disadvantages. This high-low type of eating lets you eat carbs
and get their benefits​,​while still triggering your body to burn fat and retain your lean muscle. It works
by providing fuel for your body, charging up your metabolism, balancing hormones, and managing
your body composition so that you carry less body fat and more lean muscle.
When I’ve done carb cycling – with higher carbs on my workout days of Monday, Wednesday, and
Friday – I’ve noticed that I’m much stronger, my workouts are more productive, and the diet is much
more enjoyable than many plans I’ve tried in the past.
So in this ebook, I will go into detail about carb cycling, including what it is, the science behind it, the
benefits, how to do it, sample plans, and carbohydrate recommendations for success.
WHAT IS CARB CYCLING?
HIGH-CARB DAYS
On high-carbohydrate days, you typically consume about 60 percent of your calories from
quality, complex carbs. Another way to calculate your intake is to eat 1 to 3 grams of carbs
for every pound of your body weight. On days with planned high-intensity workouts, you
eat more starchy carbs such as root vegetables, whole grains, and fruit. On these days, your
body needs more fuel to perform.
LOW-CARB DAYS
Carb cycling is a simple, straightforward dietary strategy. It involves undulating your carb intake,
usually on a weekly basis. So over the course of a week, you’d organize your carb intake in the
following way:
These are exactly what they sound like: a day with low to no carbohydrate intake. For some
people, this might mean going no higher than 50 grams of carbs a day – the amount that is ​
generally​​general​required to achieve ketosis – the state in which your body burns fat. Or on
low-carb days, you might eat .2 to 1 gram of carbs for every pound of body weight. Lowcarbohydrate days are best reserved for days when you’re not working out at all​,​or if you’re
performing ​a ​light activity​,​because you need fewer carbs when you’re less active.
Overall, how many carbohydrates you eat on high- versus low-carb days will vary greatly
depending on your calorie needs, your gender, the type and amount of activity you do, and
your goals (weight loss? muscle growth? athletic performance?).
Carb cycling is designed to do what so many exercisers, athletes, and others have been
attempting to achieve for decades: providing carbs for energy but keeping those carbs
from overwhelming the body and turning into fat.
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THE CARB CYCLING DIET
Chapter
2
THE SCIENCE BEHIND
CARB CYCLING
I admit that all of this sounds great in theory, but does carb cycling work? And what
exactly does science have to say about this diet? Truth be told, not much. The research is
fairly new, and there’s not a lot of data on the long-term effects of swinging between lowand high-carb intake. The evidence around carb cycling is mostly anecdotal, but here’s a
rundown of a few studies that have emerged in recent years.
HIGH-CARB DAYS ENHANCE PERFORMANCE
The reason carbs boost performance is this: once consumed, carbs are partially converted
to glycogen, which is stored in your muscles and liver and then used for energy in your
workouts. After an intense training session, your glycogen stores can become depleted.
A higher-carb intake is best for glycogen repletion and, ultimately, performance
compared to a low-carb diet. Case in point: A 2016 study published in the International
Journal of Exercise Science emphasized that a moderately low-carb diet is less than
optimal for performance but that a diet richer in carbs is necessary during periods of
higher-intensity training.
In this study, exercisers increased their carb intake from under 6 grams per kilogram
of body weight daily to 6 to 8 grams per kilogram daily. When carbs were increased
on certain days, their bodies more adequately refilled their tanks of muscle glycogen,
improving performance and reducing muscle breakdown.
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THE CARB CYCLING DIET
HIGH-CARB DAYS IMPROVE THE FUNCTION OF
APPETITE-REGULATING HORMONES
Two of the hormones in question here are ghrelin and leptin. Ghrelin is referred to as the “hunger
hormone” because when released, it stimulates your appetite. In contrast, leptin controls long-term
energy balance and is considered a satiety hormone. It tells your brain and body, “I’m full.”
When the carbohydrate composition of a meal is adjusted, both hormones are affected. In a
2018 study published in BMJ, ghrelin and leptin were significantly lower in participants on a lowcarbohydrate diet compared with those assigned to a high-carbohydrate diet. So basically, you can get
hungrier on a low-carb diet – which is why cycling back and forth from low-carb to high-carb days may
help better tame your appetite.
If you’re trying to lose fat, leptin is of particular concern because it plays a key role in hunger and
metabolic adaptation (the process by which the body alters how efficient it is at turning the food you
eat into energy). Your brain uses leptin levels to make decisions about hunger, calorie intake, nutrient
absorption, and energy use – all factors related to fat loss and weight management.
Now here’s where it gets interesting: When you cut calories and carbs, even just for a few days, your
leptin levels drop. This signals your brain that you must eat to stop yourself from starving.
A higher-carb diet, however, increases leptin levels plus prevents a dip in your metabolic rate,
according to one study published in 2000 in the International Journal of Obesity and Metabolic
Related Disorders.
Leptin is interrelated with other hormones, too. When it drops, so do thyroid and reproductive
hormones.
Okay, so what does this have to do with carb cycling?
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THE CARB CYCLING DIET
Here’s the deal: by periodically eating more calories from carbohydrates (known as “refeeding”), your
leptin levels temporarily rise. This signals your brain that you’re well-fed and that you no longer feel
hungry. This high-carb refeeding makes it easier to stick to low-carb days because your appetite is
better regulated.
Plus, there are very real psychological benefits. When you’re going low-carb, switching to high-carb
days on purpose feels really good, physically and mentally.
LOW-CARB DAYS CAN SWITCH YOUR BODY TO A
PREDOMINANTLY FAT-BURNING STATE
One of the best ways to accelerate fat-burning is to lower your dietary carbohydrate intake to a level
that results in ketosis (fat-burning) while increasing fat intake for a period of several weeks, according
to a 2015 study in the European Journal of Sport Science. This creates a fat-based energy system
known as “fat adaptation,” in which the body is “trained” to burn fat as fuel over carbohydrates.
In another study, volunteers who consumed a lower-carbohydrate diet versus a lower-fat diet lost
more intra-abdominal adipose tissue, also known as visceral fat. It is located inside the abdominal
cavity, packed between the organs (stomach, liver, intestines, kidneys, and so forth), and is strongly
associated with an increased risk of cardiovascular and metabolic disease. Also, the participants
who consumed the lower-carbohydrate diet had 4.4 percent less total fat mass and increased insulin
sensitivity (meaning their body processed and used insulin more normally – which can help prevent
type 2 diabetes). This study was published in the Journal of Nutrition in 2015.
The bottom line is that low-carb diets are definitely fat burners. But is carb cycling good for fat
burning too?
Yes. Carb cycling is a form of what researchers call “intermittent energy restriction,” and it has fatloss benefits. Technically, intermittent energy restriction involves short periods of energy restriction
or eating in a calorie deficit – which can be accomplished by reducing carbs - interspersed with
periods of energy balance such as consuming more calories or eating at your maintenance calories.
Intermittent energy restriction is not the same as intermittent fasting; however, in which you eat during
a specific window of time but then do not eat at all during a specified fasting window.
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THE CARB CYCLING DIET
In a 2018 study reported in the International Journal of Obesity, fifty-one men with obesity were
randomized to 16 weeks of either: (1) a static calorie consumption diet (eating the same number of
calories daily) or (2) intermittent energy restriction (technically carb cycling). Those who carb-cycled
lost more weight and fat than those who stayed on the static plan. Carb cycling is thus a great strategy
if one of your fitness goals is to lose body fat.
CARB CYCLING HELPS MANIPULATE INSULIN.
Insulin is an important hormone that controls many bodily processes. It acts mainly as an usher to carry
blood sugar into cells to be burned for energy. It also signals the body to store fat or build muscle.
A 2013 study in the British Journal of Nutrition suggested that intermittent energy and carbohydrate
restriction (carb cycling) may improve insulin sensitivity and weight control. The participants
(overweight women), who cut calories and carbs two days a week, were split into two groups. One
group consumed as much protein and fat as they wanted but restricted their overall carbohydrates and
calories. The other group did the same, but protein and fat were restricted.
The group allowed to consume protein and fat as desired experienced a 5 percent or greater weight
loss and had greater insulin sensitivity. Two points: First, carb restriction improves insulin sensitivity,
and second, the additional allowed protein probably triggered the additional weight loss since protein
has the highest thermic effect of food (TEF) compared to fat and carbohydrates. TEF refers to the
amount of calories you burn just to digest the food you eat. Eating a larger percentage of protein daily
means more of the calories you eat are burned off through TEF. So both of these scenarios support
weight management.
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THE CARB CYCLING DIET
CARB CYCLING WORKS WELL WITH RESISTANCE TRAINING
Resistance training breaks down muscle tissue, only to make it grow back stronger. This process takes
a lot of energy, and your body relies on carbs, its primary fuel source, to do this.
Carbohydrate intake boosts insulin production. Insulin regulates amino acid and glucose entry into
muscle cells following higher carbohydrate intake, which has important anabolic (muscle-building)
effects.
If you don’t eat enough calories and carbs following your workouts, you may “starve” your muscles
of the fuel they need to grow back bigger and stronger. This fuel includes carbs and protein. Both are
needed in the post-workout period in order to create a hormonal environment conducive to muscle
growth. For this reason, it’s essential to consume higher carbs after tough workouts.
This benefit was first demonstrated in a study in which nine experienced male weight lifters were given
water (control); carbohydrate only (1.5 grams per kilogram of body weight); protein only (1.38 grams
per kilogram of body weight), or a carbohydrate-protein mixture (1.06 grams of carbohydrate per
kilogram, of body weight and 0.41 grams of protein per kilogram of bodyweight). They supplemented
immediately and 2 hours after a standardized weight-training workout.
The carbohydrate supplement and the carbohydrate/protein supplement stimulated higher insulin
concentrations than the protein-only supplement and the control. Insulin is one of the body’s most
anabolic muscle-building hormones.
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THE CARB CYCLING DIET
The carbohydrate/protein supplement also
triggered an increase in growth hormone 6 hours
after the exercise session, and this increase was
greater than the protein-only supplement and the
control. Produced by your pituitary gland, growth
hormone (GH) plays a key role in height, weight
management, cellular repair, and metabolism. It
is also involved in muscle growth, strength, and
exercise performance. Levels tend to drop as we
age.
The results suggest that a protein/carb
supplement (like a shake) taken after resistance
training produces a hormonal environment during
recovery that is conducive to muscle growth by
stimulating insulin and growth hormone.
Higher carbs throughout the day are important
too. As reported in 2021 in Plos One, 26
resistance-trained athletes completed 12
weeks of an intermittent energy restriction diet.
During a 1-week diet break, they increased their
carbohydrate intake. Although the higher-carb
diet had no significant effect on reducing fat mass
(no surprise there), it led to small but significant
increases in mean body weight and lean muscle
mass.
The diet also increased muscular endurance.
This is the ability of a muscle or muscle group
to exert force over a prolonged period of time.
Overall, muscle endurance in the legs (but not
arms) improved, including significant increases
in the work completed by the quadriceps and
hamstrings in a maximum-effort 25-repetition set.
The participants also reported significantly lower
sensations of hunger.
Protein is the macronutrient of choice when it
comes to building muscle, but don’t overlook
the important role of carbohydrates if you want
results, as shown in this study. Carbs consumed
on their own don’t build muscle, but they
provide the calories and help stimulate hormone
responses that optimize the muscle-building
process.
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THE CARB CYCLING DIET
CARB CYCLING COMPARED TO OTHER
NUTRITIONAL STRATEGIES
I’ve been asked about the benefit of carb cycling
versus just eating roughly the same amount of
calories each day. Without dragging on too much,
think of it this way. Our body fluctuates constantly
depending on how much activity we did that day
(and thus the fuel we need), how much sleep we
got that night, how stressed we are, and so forth.
Let’s be honest here. On your off day, when you’re
sitting on your couch all morning and afternoon
watching Netflix, you PROBABLY don’t need the
same 3,000 calories, including calories from carbs,
that you also ate on a day you hit heavy volume at
the gym. Yet, this is what people do because they
think they have to follow a super monotonous
plan based on a static number of calories a day.
Suppose you need 1,800 calories a day on your
current fat-loss diet. That’s 12,600 calories a week
you get to spend. Knowing this, you now have
the option to eat more flexibly on some days if
you’re feeling hungrier, and less on others (where
your output isn’t as high). Just make sure the
overall weekly caloric intake hits that 12,600.
I also get asked where keto nutrition fits into
the whole carb cycling scenario. First, a little
background: The ketogenic diet was first used
by doctors in the early 20th century to control
seizures in epileptic patients. This medical
ketogenic diet consisted of 80 percent fat, as
little carbohydrates as possible, and a low to
moderate amount of protein in the range of 15 to
20 percent of total calories. The incredibly high
fat intake combined with the non-existent carb
intake forces the body to produce ketones for
energy since it can’t produce sufficient glycogen.
It’s these ketones that seem to control or mitigate
some of the effects of certain neurological
disorders. For decades, this was the only way the
keto diet was used.
While keto has medical benefits for select
people, it certainly isn’t a sustainable diet for the
masses. It doesn’t give you magical fat-burning
powers, and it doesn’t promote performance
improvements for most athletes. As with all diets,
there is always an individual variance in how
people may respond to keto. For some people, it
may feel the best. And for others, it won’t.
That being said, I have seen too many people
gain MORE body fat on the ketogenic diet
than I have seen who have lost weight and kept
that weight off. It’s not because the diet itself
promotes fat gain. Fat gain comes from an energy
surplus. If you eat more calories than you burn,
you’ll store that excess energy in the form of body
fat. Whether this excess energy is from carbs or
not is irrelevant.
The reason I see people gaining fat from a
ketogenic diet is due to the psychology behind
the diet – a component rarely considered. It’s
almost always about which diet works best, but
never about which diet works best FOREVER. As
a personal trainer, I’ve seen consistent patterns
of rebounds in weight with clients who restricted
carbs too much too quickly. Like clockwork, if
a client restricted anything in dramatic fashion,
they’d lose weight only to find it right back on
their body shortly afterward.
A ketogenic diet is extremely restrictive, and it
feels restrictive, especially after you’ve been on
it for months. Once someone feels like the diet
is too restrictive to maintain (which happens to
everyone I’ve ever known on a ketogenic diet),
they re-introduce carbs back into their diet. And
this is when all hell breaks loose.
It’s not that carbs are so appetite-stimulating that
former ketogenic dieters lose control (although
some carb-heavy processed food choices
CAN stimulate appetite); it’s that breaking free
psychologically from restriction can create a
binge environment. When coming off a restrictive
ketogenic diet, you are VERY likely to consume
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THE CARB CYCLING DIET
a LOT of carbs, go way over your calorie
requirements, and gain weight.
So with carb cycling, you get the benefits of lowcarb dieting, even a keto diet, but without the
deprivation that dooms most diets. If you love
keto but miss carbs, here’s more good news: two
or three of your low-carb days can even be keto,
but you get to eat and enjoy carbs on other days.
You don’t get that psychologically restrictive
feeling that makes you fall off your diet wagon.
If you want to lose body fat and keep it off
forever, your best approach is one that considers
your personal psychology around food. For
example, if you like carbs, then you won’t do well
restricting them. You’re going against the grain
of your fundamental preferences, and you’ll be
miserable.
The key here is understanding that your food
preferences will be unique to you. Look at your
diet, identify your goals and find something you
can stick to in the long term. Carb cycling is a
great way to make this happen.
3
Chapter
THE BENEFITS OF CARB CYCLING
The science behind carb cycling gives a glimpse into its benefits. But let’s unpack the
advantages a little more so that you can see if carb cycling is right for you.
FUEL MORE INTENSE WORKOUTS
As I’ve pointed out, too few carbs in your diet can jeopardize
your athletic performance, especially endurance and cardio
work or high-intensity training. It can also make sustaining
workouts tough because your body won’t have enough readily
available fuel to keep your muscles fueled with ATP (the energy
currency of every cell). With endurance activities, in particular,
you want to keep your body well-stocked with glycogen so that
your muscles do not start using gluconeogenesis (a process in
which the liver converts protein into glucose) as fuel.
PROMOTE AND PRESERVE MUSCLE GAIN
To put on muscle without adding too much body fat, it is useful
to carb cycle in a way that allows for muscle growth but at the
same time limits carbs periodically in order to burn fat.
To review, carbs prime the body hormonally for muscle growth
because they trigger the release of insulin from the pancreas.
Those carbs are broken down into sugars to be used as energy.
Among other duties, insulin is an anabolic hormone. It does this by ushering amino
acids and carbohydrates into muscle cells, speeding up growth and repair, and making
them more efficient during exercise. Remember, too, that carbs pump muscle cells full of
glycogen, which gives you the power to work out harder and thus trigger greater muscle
growth.
ACCELERATE FAT LOSS
Carb cycling is a powerful way to burn fat by using it for fuel
instead of carbs. Here’s how this works: when carbs are present
in the body, they turn to sugar. Sugar, or glucose, is used for
fuel because it supplies quick energy. But when there’s no
glucose in the body to use for fuel – as during your low or nocarb days - it has to use something else, and that something
is body fat. So with carb cycling, you’re using the low-carb
approach to burn fat on a periodic basis.
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THE CARB CYCLING DIET
BREAK PLATEAUS AND OVERCOME
METABOLIC ADAPTATION
The dreaded fat-loss plateau! You hop on the scale, and nothing has
changed for a while. What gives? You’ve been losing fat for weeks or
even months and haven’t strayed far from your diet or resistance training
workouts. But you can’t seem to get the scale to shift. It happens to all
of us at one point or another. Stalled weight loss is incredibly frustrating
and incredibly common.
WHEN YOU EAT LESS—SAY, TO LOSE FAT—YOUR BODY RESPONDS IN A VARIETY OF WAYS.
FOR EXAMPLE:
our basal metabolic rate (BMR) drops. Your BMR is the minimum level of energy required to
Y
support processes like breathing, digestion, and circulation—all of the bodily functions that
happen beyond your control.
You use up less energy when you exercise.
our normal daily activity outside of your workouts decreases, meaning you move around
Y
less without even realizing it.
So as you lose weight, you must continue to cut back on how much you eat in order to keep seeing
results, or else you’ll hit a plateau. Example: Let’s say you start an 1,800 calorie-a-day diet and lose
weight steadily for a while. Over time, you stop shedding weight. So you might have to cut back to
1,500 calories to jumpstart weight loss again. What’s happening is a metabolic adaptation, and you
can see why it’s frustrating. Metabolic adaptation explains how you can maintain a caloric deficit for
a few weeks, lose weight, then suddenly stop dropping pounds while eating the same number of
calories.
The more your metabolism adapts, the more you must cut back on your food intake. As a result, the
more difficult it will be to reach your goal—and keep your weight off down the road.
Carb cycling helps prevent all this havoc – and even offers additional health benefits. In one study,
when 74 adults followed a “calorie shifting diet” (in which carbs also increased and decreased) for six
weeks, their resting metabolic rate tended to remain unchanged. They also experienced a decrease in
glucose, total cholesterol, and triglycerides. Feelings of hunger decreased, and satisfaction increased
among those on the calorie-shifting plan more so than those on the “classic calorie restriction diet.”
With clients I’ve trained, I’ve observed that cycling carbs tends to reduce the effects of metabolic
adaptation and break plateaus. The rationale: Regularly mixing in high-carb, high-calorie days
“jumpstarts” your metabolism and keeps it from adapting.
So if you’ve hit a plateau, start carb cycling!
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THE CARB CYCLING DIET
BALANCE VARIOUS HORMONES
When you continuously subsist on a low-carb/low-calorie diet, certain other hormones besides leptin
and ghrelin (mentioned above) will be negatively affected. The most notable disruption is the lowering
of your thyroid hormones. This impacts your metabolism since thyroid hormones act on cells in the
body to boost your metabolic rate.
This is why carb cycling comes in handy during such instances because carbs specifically have been
shown to stimulate metabolic rate, thyroid function, and leptin production.
Other hormones can get messed up, too, with prolonged low-carb dieting. A 2017 study published
in Frontiers of Physiology pointed this out. It was of interest to me because it involved female fitness
competitors, and I have worked with many of these competitors, helping them get ready for their
competitions.
The purpose of this study was to investigate the effects of a 4-month fat-loss diet in these women.
There was a diet group and a control group. The diet group worked on losing body fat by reducing
their carbohydrate intake and increasing aerobic exercise while maintaining a high level of protein
intake and resistance training in addition to moderate fat intake. The control group didn’t follow any
type of diet; they just ate as they normally would.
Results: on average, the low-carb diet led to a 12 percent decrease in body weight and a 35 to 50
percent decrease in fat mass, whereas the non-dieting control group maintained their body and fat
mass.
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THE CARB CYCLING DIET
The dieters’ hormonal system was altered, however. The carb-restrictive diet decreased concentrations
of leptin, the thyroid hormone triiodothyronine (T3), testosterone, and estrogen, and these reductions
caused menstrual irregularities. Once the women resumed their regular diets, including eating
adequate carbohydrates, body weight and all hormones except T3 and testosterone returned to
normal.
As for men, low-carb dieting can lead to low testosterone. One of the fundamental hormones of the
human body, testosterone, is responsible for many functions. It helps build strength, is responsible for
libido, and helps give us the drive we need to accomplish our goals. Although testosterone is known
as the “male hormone,” it is also an important hormone for women.
If you’re a guy, having low testosterone can be an absolute disaster, with effects ranging from
muscle weakness to a higher risk of heart disease, cancer, and depression. Usually, the higher your
testosterone (within normal, natural ranges), the better.
In a 2010 study published in the European Journal of Applied Physiology, researchers at the University
of North Carolina studied the impact of carb intake on testosterone levels in men performing intense
training 14. The subjects followed a high- or low-carb diet for three days while undergoing intense
aerobic training. Testosterone levels were measured at baseline and on the fourth day 1. Scientists
found that those in the high-carb group had higher testosterone levels compared with those in the
low-carb group 1.
The key message here is that you have to be very careful with prolonged carbohydrate restriction or
risk hurting the balance of hormones involved in metabolism and muscle building. Carb cycling offers
a solution.
REDUCE HUNGER
AND CRAVINGS
Another benefit of carbcycling I’ve alluded to is
that it does not lead to big
hunger pangs and cravings.
People who cut back on
calories and carbs often
complain about cravings,
how hungry they get, and
how they can’t stick to the
diet because of this. Carb
cycling helps with this
because it normalizes leptin
levels.
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THE CARB CYCLING DIET
CONTROL BLOOD SUGAR AND INSULIN
The benefits of carb cycling for blood sugar and insulin
control are huge. It is potentially an excellent tool for
those with poorly regulated blood sugar. By manipulating
insulin levels on low-carb days, it may help stabilize and
even reduce them naturally. When you cycle your carbs,
your body’s insulin sensitivity could potentially increase, as
shown in research.
Carb cycling may be a good option if you have insulin
resistance. Insulin resistance is when your body starts to
produce more and more insulin, causing your body to try
to store more and more fat.
Carb cycling solves this by giving you the freedom to
eat some carbohydrates on certain days of the week and
fewer carbohydrates on other days. This helps your body
get more efficient at using insulin because you’re not
overeating carbs and forcing your body to overproduce
this hormone.
If you have insulin resistance or any other health condition,
always speak to your doctor before making any major
dietary changes, including carb cycling.
SHOULD YOU CARB CYCLE?
Based on the benefits, should you try carb cycling? Though
carb cycling isn’t right for everyone, it can work for most
people. You’ll get the most from carb cycling if:
You already have good nutrition, workout, and lifestyle
habits in place. You’re already eating lots of minimallyprocessed whole foods and little highly-processed food.
You’re exercising. You’re getting plenty of quality sleep
(which is key to muscle growth and fat loss). So because
these habits are already in place, carb cycling becomes
something to experiment with if you want to take
everything up a notch or two.
You want to get leaner. Cycling carbs intake helps prevent metabolic adaptation so that you don’t
plateau. Plus, cycling intake can make a carb reduction feel like less of a grind. That’s because it lets
you block off “eat less carb” days that trigger fat loss.
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THE CARB CYCLING DIET
You want to cut body fat to change the appearance of your physique for competition.
Carbohydrate intake can cause some fluid retention in the body, which can impact both weight and
appearance on competition day – so you might want to schedule your low-carb days on that day as
well as the day before it. Low-carbohydrate diets have a diuretic effect and can thus reduce bloat. This
is because lower levels of insulin cause less sodium reabsorption. The sodium then draws more fluid
into the kidneys to be ready for elimination.
Carb cycling also gives you the energy to power through your pre-contest workouts so that your
physique looks even better on the day you compete.
You don’t tolerate carbs well. Some people with underlying metabolic issues (such as poor blood
sugar control or gut inflammation) may not feel that well (think: bloat, fatigue, or tummy troubles) after
eating carbohydrates.
Also, many healthy carbs, namely grains, contain gluten, a protein found in wheat, barley, and rye.
A sensitivity to gluten can cause digestive problems, fatigue, depression, joint and muscle pain, and
even autoimmune disorders, among other conditions.
You find it an enjoyable way to eat. When it comes to nutrition, it’s what you do consistently that
matters most and helps you stick with it. And that will be much more likely to happen when you eat
what you enjoy. So if you like eating potatoes, sandwiches, whole-grain or bean pastas, brown rice,
and other carbs with your meals, carb cycling is the way to go. But if you hate restricting carbs for a
long time, it’s probably not going to last long.
Also, the beauty of carb cycling is that it gives you the flexibility to work around obstacles that may
otherwise impede your progress – like parties, birthdays, holidays, and other events where you can
enjoy carbs. All of this makes carb cycling psychologically appealing.
Believe me, as you progress more and more into a leaner, more defined body, you will look forward to
those high-carb days.
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THE CARB CYCLING DIET
4
STEP 1:
Chapter
HOW TO CARB CYCLE
The best way to carb cycle is to
follow a plan that consists of three
to four high-carb days that coincide
with your most intense workouts,
interspersed with low-carb or nocarb days. Simply continue to cycle
those days until you reach your
desired goal.
As with any diet or nutritional
protocol, planning is essential. Here
are guidelines to help you map out
the right carb cycling plan for you
and your goals.
UNDERSTAND WHAT EACH DAY
IS DESIGNED TO DO.
Remember, low-carb days allow for
a rapid reduction in overall calories
from the one nutrient you don’t
need to survive – carbohydrates.
Unlike protein and fats, carbs are
considered non-essential.
High-carb days allow for a
“refeeding” effect and promote a more anabolic internal environment while maintaining
calories at a maintenance level or slightly above.
Your plan may look something like this:
Sample Weekly Carb-Cycling Plan
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SUNDAY:
Low
MONDAY:
High (workout day)
TUESDAY:
Low
WEDNESDAY:
High (workout day)
THURSDAY:
Low
FRIDAY:
High (workout day)
SATURDAY:
High or low
THE CARB CYCLING DIET
STEP 2:
CALCULATE YOUR CALORIC NEEDS, AND CYCLE CARBS ACCORDINGLY.
First, figure out your weekly maintenance calories. Using a food-tracking app such as My
Fitness Pal or Fat Secret, track your intake for two weeks, but don’t try to change anything
yet. You’re creating a baseline from which to make changes later. Simply take note of your
calories and how many grams of fat, protein, and carbohydrate you typically consume.
At the end of two weeks, figure out your average caloric intake for each week. Let’s use the
example of Stephanie, who works out with weights two or three times a week. Following
this step, she calculated her average weekly calories to be 14,000, or 2,000 calories a day
(her baseline).
Second, figure out how many carbohydrates you need for successful carb cycling. There are
different ways to do this:
01
Using Stepanie’s example again: If she wants to lose weight, she might eat 1,800
calories on her low-carb days, and 2,000 calories on her high-carb days. Her drop
in calories should come from removing carbs. The caloric drops don’t even need to
be that steep. If you feel you require more calories for energy, add in calories from
essential fats (see step 4).
02
Calculate your high-carb days at 60 percent carbs of total calories; and your low-carb
days at 10 to 20 percent carbs of total calories.
03
For a more individualized approach, use these calculations.
MEN – CALCULATING YOUR CARBOHYDRATE INTAKE
High-Carb Day
2–3 grams of carbs (x your body weight)
1 gram of protein (x your body weight)
40 grams of fat, approximately
Low-Carb Day
0.5–1.5 grams of carbs (x your bodyweight)
1 gram of protein (x your bodyweight)
0.15–0.35 grams of fat (x your bodyweight)
WOMEN – CALCULATING YOUR CARBOHYDRATE INTAKE
High-Carb Day
About 1 gram of carbs (x your bodyweight)
1 gram of protein (x your bodyweight)
40 grams of fat, approximately
Low-Carb Day
0.2–0.5 grams of carbs (x your bodyweight)
1 gram of protein (x your bodyweight)
0.1–0.2 grams of fat (x your bodyweight)
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THE CARB CYCLING DIET
STEP 3:
STEP 4:
CYCLE YOUR CARBS AROUND YOUR WORKOUTS.
This is a logical yet often forgotten part of this diet. Your cycling of carbohydrates should
align with the demands of your training; for example – you should have your high-carb
days on your harder training day to promote recovery and glycogen repletion, and I would
suggest aligning the low-carb/no-carb day(s) with the days you either rest or have the
lowest training demand.
PROTEIN AND FAT ARE YOUR FRIENDS.
Keep your daily protein intake high regardless of whether you’re eating low carbs or high
carbs. Basically, the amount of protein to consume should be based on 1 gram of protein
per pound of bodyweight. This quantity promotes both muscle growth and satiety. Good
sources of protein include all animal meats, poultry, fish, eggs, and dairy, as well as plant, or
vegan proteins, such as nuts, seeds, and legumes.
As for fat, as carbs go down, fats should go up. As carbs go up, fats should drop.
Do not be afraid of fat. Fat is also an essential nutrient and must be consumed for simple
survival. Fat helps our body function in terms of energy, nutrient absorption, cell growth,
and organ protection. Adding fat to your diet also helps you feel full faster and longer. It
makes food more tasty; this helps you eat fewer calories overall.
Fat also plays a crucial role in hormone regulation—particularly that of testosterone and
growth hormone—both of which are essential for developing lean muscle and strength.
Oftentimes, my clients on a diet that was very low in fat had trouble building muscle.
The daily essential fat requirement for most people is 40 to 70 grams, and this represents
the minimum requirement. Some people feel great with more fat in their diet than what is
deemed essential, whereas others do fine with less. Generally, the healthiest sources of fat
come from some plants and from well-raised, healthy animals and fish, although organic
butter and full-fat dairy products are acceptable too.
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THE CARB CYCLING DIET
STEP 5:
TRACK YOUR MACROS
Counting your macros is one of the most common tools used to reach your fitness goals.
If you’re unsure what this is, it simply means you are keeping track of the number of grams
of protein, carbohydrates, and fats you are eating. Tracking is super-important in carb
cycling because you want to make sure you’re consuming low carbs and high carbs on your
designated days.
STEP 6:
Download a food-tracking app to help you. Tracking your progress isn’t some obsessive or
self-absorbed activity. It is a way to reinforce yourself in a positive way and helps sustain
your momentum while carb cycling.
So, stay on top of your macro targets, do resistance training, and focus on sleep and recovery.
These play a big role in your overall physique and health and your success in carb cycling.
CHECK YOUR PROGRESS.
After carb cycling for 4 to 6 weeks, evaluate what progress you’ve made. If you’re closing
in on your desired body fat level, you may want to cut back to fewer low-carb days and
more high-carb days. Or, you can even have “moderate” carbs some days of the week.
(Moderate, in general, is around 45 percent of total calories from carbs.)
This strategy prevents your body from adapting and slowing down its metabolism. You
could even cycle low, moderate, and high carbohydrate days to “throw” your body off.
A good measure of progress is how you look in the mirror, how your clothes feel, and how
you feel in general. The scale, tape measure, and your body fat percentage are also helpful.
PLANNING YOUR MEALS
I generally don’t recommend that you follow a set meal plan. Meal plans have a lot of
problems. They are rigid and restrictive. They do not consider individual food preferences,
cultural tastes, and personal food tolerances. They foster an all-or-nothing eating mentality,
such as: “Well, I didn’t stick to my meal plan, so I might as well eat everything in sight.”
This mindset keeps you stuck and warps your relationship with food. You have trouble
eating anything in moderation and are constantly yo-yo-ing from one extreme to another,
flipping from restriction to binge eating.
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THE CARB CYCLING DIET
Finally, meal plans typically emphasize eating the same foods over and over.
Unfortunately, this kind of repetitive eating increases the odds of immune responses, such as food
intolerances. It’s essential to vary your food choices so that you take in as many nutrients as possible.
That said, I do want to give an example of a low- and high-carb day. The high-carb day incorporates
quality carb sources – no junk, while the low-carb day is very low in carbohydrates. After you have
reached your desired goal, you can follow more general guidelines that will become a part of your
everyday lifestyle.
Although there’s room for customization, here’s a template of how to design a typical carbcycling diet meal plan:
EXAMPLES OF CARB CYCLING MEALS
HIGH-CARB DAY
BREAKFAST:
3 scrambled eggs, 3 slices of sprouted-grain bread, 1 cup fresh fruit salad (1
chopped apple, ½ cup sliced strawberries, ½ cup blueberries, for example)
LUNCH:
6 ounces tuna salad (made with 2 tablespoons mayonnaise) on top of a bed
of lettuce and a sliced tomato; 1 large baked sweet potato
POST-WORKOUT
MEAL:
Smoothie blended with 1 frozen banana, ½ cup frozen pineapple chunks, 1 ½
cups almond milk, ¼ cup raw oats, 2 scoops of whey vanilla protein powder
DINNER:
1 grilled or pan-fried pork chop, 1 cup cooked rice, 1 corn on the cob, and 1
cup steamed green beans
NUTRITION:
2,451 calories; 247 grams of protein; 284 grams of carbohydrates; and 48
grams of fat.
LOW-CARB DAY
BREAKFAST:
23
3 scrambled eggs, 4 ounces turkey sausage patties, 1 sliced tomato
LUNCH:
6 ounces baked chicken thighs, I cup mashed cauliflower, and ½ sliced
avocado drizzled with 1 tablespoon olive oil
LUNCH:
Handful of raw nuts such as almonds or walnuts
DINNER:
6 ounces grilled sirloin steak, 1 cup of steamed broccoli or green beans, 1
cup of mixed green salad drizzled with 1 to 2 tablespoons of olive oil and
vinegar.
NUTRITION:
1,772 calories; 138 grams of protein; 33 grams of carbohydrates; and 111
grams of fat.
THE CARB CYCLING DIET
CARB CYCLING PLATES
One of the easiest ways to plan your meals is by designing your plate with appropriate portions of
macronutrients. You can easily create nutritious carb-cycling meals without measuring or weighing your
foods. Using this method gives you smart amounts of protein, healthy fat, and clean carbohydrates for
successful carb cycling.
For a high-carb day, for example, divide your plate into thirds. Fill each third with a protein, starchy
carbs, and low-calorie high-fiber veggies and/or fruit, respectively. Add a fat in as needed, such as
butter over potatoes or olive oil over salad.
For a low-carb day, divide the plate into thirds, too. Fill one-third of the plate with protein; the other
two-thirds with low-calorie, high-fiber veggies. Add a fat in as needed, such as butter over veggies,
olive oil over salad, or one-half of an avocado, sliced.
In the next chapter, I’ll list all the carbohydrates you can enjoy on the carb cycling plan.
24
THE CARB CYCLING DIET
Chapter
5
THE BEST CARBOHYDRATES
FOR CARB CYCLING
When carb cycling, always eat carbs from clean foods, not junk foods. Junk carbs can
convert into body fat, defeating one of the primary benefits of carb cycling. Here’s a
closer look at the best sources of carbs and what they do for your health and fitness.
UNDERSTANDING CARBS
“Carbohydrate” is an umbrella term that encompasses sugar, fruits, vegetables, fibers,
and legumes. Of the three macros, carbohydrates are not essential, although they are a
prioritized source of energy for the body. They can be easily converted into energy by
the body, but too many carbohydrates can be a problem. After you eat, carbs are broken
down into glucose. Excess glucose gets stored in the liver as glycogen or, with the help
of insulin, is converted into fatty acids. They are then circulated to other parts of the body
and stored as body fat.
TYPES OF CARBS
Simple Carbohydrates:
These are a bond of one or two sugars (monosaccharides or disaccharides) combined
in a simple chemical structure. These are quickly utilized for energy and trigger a rapid
rise in blood sugar and insulin secretion from the pancreas.
Food examples: candy, soft drinks, corn syrup, fruit juice, honey, and table sugar
Complex Carbohydrates:
These comprise three or more sugars (oligosaccharides or polysaccharides) bonded
together in a more complex chemical structure. They take longer to digest and
therefore have a more gradual effect on the increase in blood sugar.
Food examples: apples, broccoli, lentils, spinach, unrefined whole grains,
and brown rice
Starches:
These are complex carbohydrates that contain a large number of glucose molecules.
Food examples: potatoes, chickpeas and other legumes, pasta, and wheat. Fiber:
This is the non-digestible complex carbohydrates that encourage healthy bacterial
growth in the colon and act as a bulking agent, easing elimination. Fiber is also a
great weight-loss tool. It supports weight control by helping you feel full on fewer
calories. Science suggests that dietary fiber helps reduce your risk of cardiovascular
diseases¸ obesity, and type 2 diabetes.
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THE CARB CYCLING DIET
There are two types of fiber:
Insoluble fiber absorbs water in the intestines, thereby softening and bulking the stool. Benefits
include regularity of bowel movements and a decreased risk of diverticulosis (the formation of
pouches in the large intestine).
Food examples are brans, seeds, vegetables, brown rice, and potato skins.
Soluble fiber helps decrease blood cholesterol and LDL levels (the artery-clogging type), reduces
straining with elimination, and blunts post-meal rises in blood glucose.
Food examples are fleshy fruits, oats, broccoli, and dried beans.
CLEAN CARBS FOR CYCLING
When planning your meals, choose carbs from
the following categories:
Low-Calorie, High-Fiber Carbs
Some of the healthiest foods in the world - such
as leafy greens veggies, cruciferous veggies
like broccoli and cauliflower, summer squash,
asparagus, herbs, and spices, for instance — are
naturally low in carbs and, therefore, perfect for
both high-carb and low-carb days.
A nutritional bonus of these foods is that they
contain plenty of dietary fiber and antioxidants,
which fight free radical damage and slow the
effects of aging.
Here’s what to include:
26
Asparagus
Chicory
Onions, all varieties
Bean sprouts
Cucumbers
Scallions
Bell peppers
Eggplant
Spinach
Broccoli
Green beans
Tomatoes
Brussels sprouts
Green leafy vegetables
Winter squash
Cabbage, all varieties
Herbs and spices
Yellow summer squash
Cauliflower
Kale
Zucchini
Celery
Leeks
Chard
Lettuce, all varieties
THE CARB CYCLING DIET
ROOT VEGETABLES
You can eat root vegetables on your high-carb days
and a few on your low-carb days (they are higher in
starch, so make sure you carefully track your carbs
on low-carb days).
Root vegetables are loaded with fiber which
can help to fill your stomach, feed the beneficial
bacteria in your gut, and promote the movement of
foods through your digestive tract.
Many root vegetables are rich in antioxidants that
can help to fight inflammation. Plus, they provide
many nutrients, including vitamin C, vitamin A,
many B vitamins, vitamin K, vitamin E, calcium, iron,
potassium, and manganese.
Root vegetables to choose from include:
Artichokes
Garlic
Sweet Potatoes
Beets
Parsnips
Turnips
Carrots
Potatoes
Yams
Celeriac
Radishes
Legumes
LEGUMES
All types of beans and legumes are excellent
sources of fiber and are naturally fat-free, sodiumfree, and cholesterol-free. They also supply plantbased protein and have therefore been identified
as a meat alternative. Enjoy legumes mostly on
your high-carb days.
B
eans (kidney, navy, pinto, black,
cannellini, and so forth)
Lentils
Peas
Peanuts
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THE CARB CYCLING DIET
GRAINS
Grains are packed with many nutrients, including fiber,
B vitamins (thiamin, riboflavin, niacin, and folate), and
minerals (iron, magnesium, and selenium). People who
eat whole grains as part of a nutritious diet have a
reduced risk of some chronic diseases.
These foods are best incorporated into your
high-carb days:
Amaranth*
Oatmeal*
Barley
Pastas (whole wheat, **bean-based)
B
reads (whole-grain, sprouted)
Quinoa*
Buckwheat*
Rice*
Corn*
Sorghum*
Millet
Wheat
*These are gluten-free grains. If using oats, check their label to be sure they are GF-Certified.
FRUIT
Fruits are super-nutritious, packed with fiber, vitamins, minerals, antioxidants, and many phytonutrients
(plant-derived micronutrients). Low-sugar fruits such as berries can be enjoyed on your low-carb days;
other fruits can be worked into your high-carb days.
Apples
Limes
Bananas
Mangoes
Blueberries
Peaches
Cantaloupe
Pears
Cherries
Pineapple
Coconut
Plums
Grapefruit
Raspberries
Grapes
Strawberries
Kiwis
Watermelon
Lemons
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THE CARB CYCLING DIET
REMEMBER, QUALITY MATTERS!
Because they’re loaded with sugar and junk, very high in calories, and essentially bankrupt in terms of
nutrients, avoid processed high-carb foods, such as the following.
White bread
French fries
Pastries
White pasta
Pizza
Cakes
Foods made with white flour
Cookies
Refined cereals
T
ortillas and wraps
(except for low-carb products)
Muffins
Pancakes
Carb cycling is a versatile eating plan. It can be used by endurance athletes, fitness competitors, and
bodybuilders to alternate carbohydrate intake based on the intensity and duration of workouts. It can
also be followed by people who want to eat low-carb for fat loss and higher carbs for muscle growth
while enjoying carbs and the energy and nutritional variety they supply.
Although diets can be overly restrictive and hard to stick to, you’ll find that carb cycling is easy to
follow and stay with and even fits into a hectic schedule.
When you carb cycle, be sure to get enough quality sleep and manage daily stress. Both a lack of
sleep and too much emotional stress can contribute to overeating, hormonal imbalances, weight gain,
and even weakened immunity. Carb cycling does not work well unless these factors are under control.
Finally, don’t forget to track how many carbohydrates you eat each day, gear the amount to your
workout schedule, and gauge your progress to see how well carb cycling is working for you.
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THE CARB CYCLING DIET
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