By this point, you’ve probably tried many diet plans along your weight loss journey. It can be difficult to navigate your carb, protein, and fat intake, especially while adhering to an exercise regimen. One step toward consistency may be implementing a carb-cycling meal plan which allows more flexibility in your diet.
Carb cycling involves alternating between low-carb and high-carb days. It is said to help you burn fat, but you may need supplementation for assistance, such as fat-burning supplements. Keep reading to learn what carb cycling is, its benefits, and a sample meal plan to get started.
Is Carb Cycling Safe?
Carb cycling can be safe for the average person as long as they choose nutrient-dense foods for all low-carb, moderate-carb, and high-carb days. If you are still determining whether or not this way of eating is for you, consult with your doctor or a dietitian for guidance.
What Is Carb Cycling?
A carb cycle meal plan alternates between greater or fewer carbohydrates over a desired period. It is often practiced in those who want to lose weight or support their intense workout days with more carbs, then balance it out on lower-carb days. Proponents claim it can help support weight loss and may also help regulate blood sugar.[1]
On high-carb days, your body will benefit from the fuel that carbohydrates provide. You’ll need more carbs to drive your high-intensity workouts, and fortunately, the excess will be burned through after you’ve worked out. The low-carb days offer some balance, as your metabolism will be boosted and weight loss is supported.
Of course, there may be variations based on individual needs. A carb cycling meal plan for males and a carb cycling plan for females will generally be very similar, but due to hormonal differences, one gender’s nutritional needs may somewhat vary from the other.
In addition, consuming more protein and fat will also help with staying full longer on low-carb days and curbing cravings. This will give the energy needed for the workout regimen and will support fat loss while maintaining muscle.
Focusing on more nutritious carbs on higher-carb days, such as whole grains, quinoa, lentils, chickpeas, potatoes, and squash, will also provide more benefits and steady energy.
Benefits Of Carb Cycling
Boosts Energy
Consuming more carbs on your higher-intensity workout days helps fuel your activity. For instance, glucose from carbs provides quick surges in energy,[2] which are most effective in endurance sports.
Builds Muscle And Burns Fat
A steady balance of the macronutrients carbs, protein, and fat supports weight management. Alternating carb intake based on your physical activity level can help support your workouts, enhancing endurance and promoting muscle growth. A focus on getting adequate protein every day will help with this. This also drives fat loss during the time of activity.
Encourages Satiety
Eating greater portions of protein[3] and fat on your lower-carb days can help you feel full for longer, as opposed to the cravings that are associated with carbs. This is especially true if you often consume refined carbs like white bread and junk foods.
Drawbacks Of Carb Cycling
Not As Beneficial If You Are Sedentary
If you aren’t intensively active, carb cycling may not provide as much benefit. In this case, eating more carbs on certain days may turn fat if not burned off through activity. Your lower-carb days can still help balance out the energy equation, but you’ll most likely just stay stagnant in this case.
Calorie Counting Obsession
It’s possible to become so wrapped up in counting carbs and calories that you can’t see the full picture. You may also feel overwhelmed when planning meals because you are so focused on the numbers versus the food that you actually enjoy.
Erratic Metabolism
Since carb cycling involves adjusting your carb intake depending on the day, this can lead you to enter ketosis on low-carb days. This leads to the burning of fat for energy versus stored glucose, but then once you start to eat more carbs again, ketosis is complete.
What Food To Eat?
What does a typical week on a carb cycling meal plan look like? For starters, you’ll want to include healthy carb sources like oatmeal and whole-grain starches. Your meal composition will vary depending on the day, your activity level, and the carbs, protein, and fat in your plan on any given day.
Additionally, lentils and beans, as well as high-fiber fruits and vegetables, are excellent choices. Some healthy fats include avocados, as well as nuts, like almonds and walnuts, and seeds, such as chia or sunflower seeds.
Sample Carb Cycling Meal Plan For Weight Loss
The following meal plan contains various overall daily calories, but the week averages 1,712 calories daily. The low-carb days contain 30 grams of carbs or fewer, the moderate-carb days contain 100 to 125 grams of carbs, and the high-carb days contain 175 to 275 grams of carbs.
Please note the lower carb days contain a higher percentage of fat and protein to aid in satiety and balance in your daily calorie intake.
Day 1: Low-Carb
Calories: 1,738 Protein: 193 grams Fat: 94 grams Carbs: 30 grams
Breakfast:
- Shrimp & scallop egg omelet
- 3 ounces shrimp & scallop, 3 eggs, 1 teaspoon sesame oil, 1 tablespoon fish sauce, ¼ cup diced red onion, ¼ cup diced scallion
Lunch:
- Chicken salad over lettuce
- 1 cup chicken salad, ½ tablespoon tahini & 1 teaspoon sesame seeds
Snack:
- Chia seed & spinach protein shake
- ½ scoop vanilla protein powder, 4 ounces unsweetened almond milk, ¼ cup spinach, 1 tablespoon chia seed
Dinner:
- Turkey Meatballs & edamame beans
- 3 ounces ground turkey, 2 eggs, crushed garlic, dried basil & oregano, 1 tablespoon olive oil, ½ cup edamame beans, ¾ cup gluten-free soy sauce
Day 2: High-Carb
Calories: 1,787 Protein: 89 grams Fat: 59 grams Carbs: 225 grams
Breakfast:
2 pancakes, 1 tablespoon agave syrup
Lunch:
Toasted BLT, side cup of mixed berries
Snack:
1 pita slice, 1 tablespoon hummus, ¼ cup diced tomato & avocado
Dinner:
Spaghetti & meatballs with shrimp, Caesar salad
Day 3: Moderate-Carb
Calories: 1,855 Protein: 148 grams Fat: 87 grams Carbs: 120 grams
Breakfast:
- Oatmeal with sunny side eggs & avocado
- 1 sunny side up egg, 3 avocado slices, ½ cup diced tomato, 1 ounce shaved white cheddar, 1 tablespoon chopped chives
Lunch:
- 1 Cobb salad, 2 tablespoons Balsamic vinaigrette
- 4 baked chicken wings
Snack:
- 1 cup nonfat, plain Greek yogurt
- ½ cup strawberries, 1 teaspoon cinnamon
Dinner:
Garlic shrimp stir-fry, ½ cup Soba noodles
Day 4: Low-Carb
Calories: 1,664 Protein: 179 grams Fat: 92 grams Carbs: 30 grams
Breakfast:
Scrambled eggs, ½ grapefruit, 1 tablespoon of nonfat cottage cheese
Lunch:
4 boneless grilled pork strips, 1 cup edamame, broccoli spears, 3 teaspoons sesame oil
Snack:
Peanut butter balls, 2 tablespoons toasted coconut, 1 ounce melted chocolate, ½ teaspoon chia seed, ½ tablespoon vanilla extract, ¼ cup chopped almond
Dinner:
Blackened salmon filet & sautéed kale, 1¼ teaspoon olive oil
Day 5: High-Carb
Calories: 1,993 Protein: 143 grams Fat: 77 grams Carbs: 182 grams
Breakfast:
Eggs Benedict
Lunch:
- Grilled chicken on whole wheat pita
- ½ cup whole grain brown rice, ¼ cup black beans, diced peppers, ½ ounce diced chickpeas, diced tomatoes, sliced onions, 2 tablespoons Balsamic vinaigrette
Snack:
Tuna salad with whole wheat crackers, ½ serving of orange
Dinner:
Shrimp alfredo with Caesar salad
Day 6: Moderate-Carb
Calories: 1,347 Protein: 85 grams Fat: 59 grams Carbs: 119 grams
Breakfast:
2 slices whole wheat toast, 2 tomato slices, 1 tablespoon cream cheese, chopped chives, ground pepper
Lunch:
Turkey melt, sweet potato fries
Snack:
- ½ cup rolled oats, ½ cup unsweetened almond milk, ¼ cup chopped apples, ¼ cup blueberries, 1 teaspoon honey, 1 teaspoon cinnamon
Dinner:
Chicken cordon bleu casserole, broccoli with cheese, steamed carrots
Day 7: Low-Carb
Calories: 1,606 Protein: 133 grams Fat: 106 grams Carbs: 30 grams
Breakfast:
- Tofu & shredded hash browns, ½ cup spinach, 1 teaspoon ground ginger, 1 tablespoon grapeseed oil, chopped red bell pepper, ¼ teaspoon Greek seasoning, ½ teaspoon turmeric
- 1 shrimp quiche
Lunch:
- Salmon stuffed avocado ½ cup nonfat plain Greek yogurt, 1 teaspoon lime juice, chopped parsley, 1 teaspoon Dijon mustard, chopped celery, chopped chives,
- ½ cup egg salad on the side
Snack:
- Almond & chia protein shake
- ½ scoop chocolate protein powder, 1 cup unsweetened coconut milk, ½ teaspoon cinnamon
Dinner:
6-ounce pan-seared steak, 1 cup sauteed spinach & onions, ½ ounce russet potato, ½ cup edamame beans, olive oil, minced garlic
Summary
As you embark on your carb cycling journey, remember to aim for balance when deciding what works best for you. When you need a boost of carbs, consider carb supplements that don’t alter blood sugar levels or cause stomach complications.
When looking to carbs for energy and weight loss benefits, consider healthy carbs to eat, like bananas, beets, oats, carrots, and berries. Whether it’s a low or high-carb day, remember to choose high-quality carbs to help your body prosper!
+ 3 Sources
- Yin, Raynold V, and Olivia J Phung. “Effect of Chromium Supplementation on Glycated Hemoglobin and Fasting Plasma Glucose in Patients with Diabetes Mellitus.” Nutrition Journal, vol. 14, no. 1, 13 Feb. 2015, https://doi.org/10.1186/1475-2891-14-14.
- The Nutrition Source. (2012). Carbohydrates. [online] Available at: https://www.hsph.harvard.edu/nutritionsource/carbohydrates/.
- Morell, P., and S. Fiszman. “Revisiting the Role of Protein-Induced Satiation and Satiety.” Food Hydrocolloids, vol. 68, July 2017, pp. 199–210, https://doi.org/10.1016/j.foodhyd.2016.08.003.