A popular dietary technique called ‘carb cycling’ alternates days with high and low carbohydrate intake. Although the efficacy is debated, carb cycling for fat loss and increased energy is considered to be effective. However, there isn’t enough evidence from science to say that it works.
In this blog, we’ll discuss the famous carb cycling diet, explore how to create a carb cycling meal plan and discuss carbohydrate cycling meal tips.
What is Carb Cycling?
Carb cycling, also known as the intermittent low-carb diet, is a method of eating carbohydrates in which you alternate between:
- High intakes
- Moderate intakes, and
- Low daily intakes, depending on your exercise routine and goals.
It’s believed that consuming high-carb foods speeds up your metabolism, while low-carb days put you in a fat-burning situation.
Elite athletes may find relief from carbohydrate cycling in which they might switch up their carb intake according to their training schedule. It’s also gaining popularity for people as the method of carb cycling for fat loss that helps you lose weight without compromising activity level.
How to Plan a Carbohydrate Cycling Diet Plan?
You can program your carb cycling diet based on a variety of factors, such as:
- Body Composition Goals: Some people will reduce carbs during a carb cycling diet plan and then add them back during a ‘muscle building’ or performance phase.
- Training and Rest Days: One popular approach is a higher carb intake on training days and a lower carb intake on rest days.
- Scheduled Refeeds: Another popular approach is to do one day or several days of very high carb intake as a ‘refeed’ during a prolonged diet to replenish glycogen stores.
- Special Events or Competitions: Athletes will often ‘carb load’ prior to an event, and many physique competitors will do the same before a bodybuilding show or photoshoot.
- Type of Training: Individuals will tailor carb intake depending on the intensity and duration of a particular training session. The longer or more intense the training is, the more carbs they will consume and vice versa.
- Body Fat Levels: Many individuals will make their carbohydrate cycling based on their level of body fat. The leaner they become, the more high-carb days or blocks they include.
2 days with high carbs, 2 days with moderate carbs, and 3 days with low carbs might make up a weekly carb cycling diet plan. While fat consumption fluctuates depending on carbohydrate intake, protein intake is often consistent throughout the carb cycling meal plan. Low-carb days include a high-fat diet, whereas high-carb days typically have a low-fat diet.
What Should You Eat if You’re Carb Cycling?
Given below is a 7 day carb cycling plan, which you can follow:
Day 1: High Carb – You can have vegetable ‘upma’ made with whole grain semolina for breakfast. Take fruit salad with yoghurt as your mid-morning snack. For lunch, have a whole wheat roti with paneer curry and brown rice. In the afternoon snacks, have some fruit like apple slices with almond butter. For dinner make lentil soup, mixed vegetable curry and brown rice.
Day 2: Low Carb – You can have ‘moong dal chilla’ with mint chutney for breakfast. Take cucumber and carrot sticks as your mid-morning snack. For lunch, have a grilled chicken salad with olive oil dressing. In the afternoon snack, have a boiled egg. For dinner, make grilled fish, stir-fried vegetables and quinoa.
Day 3: No Carb – You can have scrambled eggs with spinach and tomatoes for breakfast. Take green tea as your mid-morning snack. For lunch, have tofu stir-fry with bell peppers and broccoli. In the afternoon snack, have mixed nuts. For dinner, make grilled lamb chops, sauteed spinach and mushroom soup.
Day 4: High Carb – You can have ‘poha’ with vegetables for breakfast. Take Lassi (yoghurt drink) as your mid-morning snack. For lunch, have roti, dal, vegetable curry, etc. In the afternoon snack, have papaya slices with lime juice. For dinner, make chicken biryani, raita (yoghurt dip) and salad.
Day 5: Low Carb – You can have ‘besan chilla’ with mint chutney for breakfast. Take coconut water as your mid-morning snack. For lunch, have grilled paneer with spinach and mushrooms. In the afternoon snack, have cottage cheese with cucumber. For dinner, make grilled vegetables, brown rice, and lentil soup.
Day 6: Moderate Carbs – You can have vegetable ‘daliya’ for breakfast. Take almonds and walnuts for a mid-morning snack. For lunch, have chapati, chana masala curry and salad. In the afternoon snack, have Greek yoghurt with honey. For dinner, make grilled chicken, stir-fried vegetables and quinoa.
Day 7: Low Carb – You can have a vegetable omelette with whole wheat toast for breakfast. Take green tea for a mid-morning snack. For lunch, have tandoori chicken with mint chutney. In the afternoon snack, have carrot and cucumber sticks. For dinner, make grilled fish, sauteed spinach and brown rice.
Carb Cycling Meal Tips
Here are some tips to help you pick the carbs that are best to eat:
- Eat high-fibre fruits and vegetables.
- Choose dairy products such as yoghurt, cheese and milk that are low in fat.
- Increase your intake of legumes, such as peas, beans and lentils.
- Consume a lot of whole grains.
- Refined carbohydrates, added sugar, and highly processed foods should be avoided.
Conclusion
The carbohydrate cycling diet plan is a short-term eating plan used by bodybuilders and endurance athletes to vary their consumption of carbohydrates according to the length and intensity of their activities. Those who want to opt carb cycling for weight loss and want to stay active can also follow it. Consult an RDN or a carb cycling calculator to calculate your daily carbohydrate intake according to your exercise routine, and keep in mind that more studies need to be done on the long-term efficacy of carb cycling.
