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 carb cycling? ›
Carb cycling is a dietary approach in which you alternate carb intake on a daily, weekly, or monthly basis. People may use it to lose fat, maintain physical performance while dieting, or overcome a weight loss plateau.
What is a carb cycling cheat day? ›
While not as precise, a cheat meal or refeed day can help prevent adaptation by changing your normal carb intake. To do this without hindering your weight loss, eat low carb for several days before. Then, on the cheat or feed day, eat high carb—or between five and 10 times higher than your typical intake.
Is there scientific evidence for carb cycling? ›
"Carbs are important for fluid balance,4,5 so too few carbs coupled with activity may upset fluid homeostasis," Bonci says. Although clients may see some weight loss from carb cycling, there's no scientific evidence to support its efficacy.
What is a carb cycle for dummies? ›
What Is Carb Cycling?
- Eating 1-2 high-carb days per week, with the remainder of the week low-carb. (See our Cyclical Keto Diet article for specific macro ratios, calorie examples, and more.)
- Eating all your carbs in one meal daily. (50–100 grams is a good starting point.)
- Eating high-carb the last week of every month.
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.
Does carb cycling trick your body? ›
The idea behind carb cycling is to prevent the body from adapting to this new metabolic state. In other words, blood leptin levels are increased temporarily on days when you have a larger intake of carbs, which may improve metabolism and the body's ability to burn fat as fuel in the long term.
Why carb cycling is better than keto? ›
Enhanced Metabolic Flexibility: Alternating between high and low-carb days can improve the body's ability to shift between using carbs and fats as fuel sources seamlessly. Maintained Muscle Mass: On high-carb days, the body has enough fuel to support intense workouts, helping in muscle building and retention.
What are the side effects of carb cycling? ›
Does carb cycling have side-effects?
- sleep disturbance.
- tiredness or lack of energy.
- constipation.
- headache.
- bloating.
- mood swings or bad temper.
- bad breath.
Carb cycling is a dietary strategy that involves manipulating your carb intake and timing to achieve certain goals. It can be used for weight loss, maintenance, and performance improvement. Carb loading is similar but only requires you to follow a low-carb diet for several days leading up to an event (like a race).
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 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 foods have the highest carbs? ›
Starches: Wheat, oats, corn, potatoes, and dried beans. Sugars: Sugar, and honey, plus sugar found in fruits, milk, sodas, bread, cakes and other products. Fibers: Undigested parts of plant food (fruits, vegetables and whole grains)
What is carb cycling for belly fat? ›
How to Carb Cycle. 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 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.
Is carb cycling healthier than keto? ›
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.
