Carb Cycling Diet: 7 Days Meal for Rapid Fat Loss

There are several versions of the carb cycling diet plan where two or more high-carb days will be followed by low-carb days or some variation thereof.

On high-carb days, you can increase your carb intake while decreasing your fat intake. On low-carb days, you can choose to eat fewer carbs or eliminate them altogether, while increasing your intake of fat and protein.

Athletes and people who exercise regularly often choose to synchronize their high-carb days with exercise or workouts when their energy levels are high. You may want to consider this for a few days when you are particularly active.

How carb cycling diet works?

Carbs are the main food group that "fuel" our metabolism, making it burn calories and give us energy. Carbs are also very filling. Hence, diets that reduce or strictly limit carb intake make us feel tired and lethargic. They also make us irritable, hungry and prone to binge.

With carb cycling diet plan, one consumes carbs to boost metabolism. This plan uses carb-rich foods to help the body function at optimum peak, burn fat and build muscle. The result is weight loss with less flab. It's that easy! This is what makes the carb cycling diet unique and revolutionary.

But there's a catch. That doesn't mean going overboard with carbs and eating too many of them during the day. The catch is that you follow a carb cycling diet plan where you eat more carbs on certain days and less or no carbs on other days. This allows your body to "cycle" your carb intake so that you can lose weight and build muscle.

The theory behind this is that on days when your carb intake is low and fat intake is high, your body is forced to burn fat for energy. This is what causes weight loss. The purpose of high-carb days is to energize your metabolism and function at peak levels, providing you with energy.

Why carb cycling diet?

Your body is never static. It conducts a symphony of metabolic reactions every moment. As your metabolic furnace burns (either on low heat or red-hot) every minute of every day, nutrients are continuously shuttled into or out of your muscles and fat cells or as fuel for important metabolic reactions. Used to keep you alive.

On high-carb/high-calorie days, your body is mainly in an anabolic state. The term anabolic describes the period when nutrients are being transferred to your cells, and you are in a state of erection. It's in a catabolic state when your body breaks down fat tissue to fuel your cells (on your low-carb/low-calorie days). To achieve fat loss, you want most of the fuel your body burns to come from your fat cells. So you want to be catabolized most of the time!

Now, keep in mind that you don't want to be catapulted all the time. They have their beauty in both anabolic and catabolic states. In the anabolic state, you're building muscle and turning up your metabolic thermostat: Your muscle furnace heats up. When you are catabolic, your metabolic thermostat is turned off. Your muscle furnace cools down slowly, but with a carb cycling diet, you're burning fat faster!

Can you control your furnace's on and off switch?

Yes you can! You control when you build muscle and increase your metabolic rate and when you burn fat. Control the switch and you control your body.

How?

With The Carb Cycling Diet, You Can! Carbohydrates are anabolic foods: When they are broken down into glucose, the body triggers the hormone insulin to drive nutrients into the cells. During this process, your metabolic thermostat is turned on. So when you stop eating carbs, your body goes into a predominantly catabolic state, maximizing the storage and burning of fat for fuel.

When you consume carbs in a day, you move nutrients into your cells, build muscle and rev up your metabolic furnace. The next day, you cut your carbs, essentially flipping the switch to turn your body into a prime-time fat-burning furnace!

How to create carb cycling diet for fat loss?

Follow the recommended daily intake of carbs, protein and fat on high-carb and low-carb days:

High-carb day

Choose your calories' consumption

For men:

For women:

Low-carb day

Choose your calories' consumption

For men:

For women:

No-carb day

Choose your calories' consumption

For men:

For women:

7 days fat loss carb cycling schedule

Low-carb day: Sample meal plan for 1816 calories

Upon wake-up

Breakfast

Morning snack

Lunch

Dinner

Pre-workout

Post-workout

Before bed

High-carb day: Sample meal plan for 2090 calories

Upon wake-up

Breakfast

Morning snack

Lunch

Dinner

Pre-workout

Post-workout

Before bed

No-carb day: Sample meal plan for 1716 calories

Breakfast

Morning snack

Lunch

Evening snack

Dinner

Before bed

Note:

(1) Drink 3-4 litres of water;
(2) Drink 2 cups of green tea a day;
(3) Eat every 2-3 hours;
(4) Calculate your calories according to your height, weight, age and adjust the calories;
(5) Avoid the use of oil. Use what we recommend;
(6) For some time, you can use lentils and black grams instead of Chiku and kidney beans;
(7) Take walnuts once or twice a week instead of peanuts or almonds;
(8) If possible eat salad twice a day (cucumber, tomato, lettuce, carrot);
(9) Avoid eating white sugar, soda, candy, fried foods, white bread, etc;
(10) Alternative supplements: casein protein, BCAA, multivitamins, fish oil, etc;