The Carb Cycling Diet

 

The carb cycling diet involves a cycling (or alternating) eating plan. One day, a dieter will eat a high-carbohydrate meal followed by a low-carbohydrate meal until the day ends. The next day they will resume with a high-carb meal and then the meal that follows the alternating schedule. This schedule will cycle as the plan continues.

Carb cycling allows dieters to enjoy rewards as part of built-in reward days. These rewards allow people to eat their favorite foods throughout the diet. This keeps people from abandoning diets that include dramatic shifts from what they normally eat.

Below are four classic cycling strategies which should give you some pretty good direction. If you are interested in learning more about great carb diet strategies check out expert Shaun Hadsall’s ebooks:

The 4 Cycle Solution

Carb Cycling Diets

  • Easy
  • Turbo
  • Classic
  • Fit

Each plan differentiates between high-carb and low-carb days. However, they have the same basic routine. Each day, a person will:

  • Drink a gallon of water
  • Select foods from an approved list
  • Eat exactly five meals
  • Eat a high-carb breakfast packed with protein and carbs
  • Eat a meal every three hours until they have eaten five meals in the day

The benefits of the plan are that it promotes a sustainable plan to lose weight and keep it off without completely altering a diet.

“If people eliminated, or cut down on junk food alone, they would lose a lot of weight and look and feel much better for it. Quitting junk food, however, is usually too much to ask for most people. Most junk food is simply calorie dense garbage, totally devoid of any nutrients,” said Kevin Mills.

The Diets

Each diet has a unique schedule. Officially, there are four types of days that can be included in each week.

  • Low-Carb Day
  • High-Carb Day
  • High-Carb Day with Reward
  • Reward Day

People using the carb cycling diet should try to work out on days where they eat the most carbs because the extra calories will go towards muscle building and energy.

Easy

On the easy plan, dieters won’t lose weight as quickly on this plan, but they will see a steady weight loss and development of a consistent schedule.

  • Day 1 — Low-Carb
  • Day 2 — High-Carb with Reward
  • Day 3 — Low-Carb
  • Day 4 — High-Carb with Reward
  • Day 5 — Low-Carb
  • Day 6 — High-Carb with Reward
  • Day 7 — High-Carb with Reward

Classic

The classic plan provides dieters with consistent weight loss. The weight loss will be less than the aggressive plans, but more than the easy plan.

  • Day 1 — Low-Carb
  • Day 2 — High-Carb
  • Day 3 — Low-Carb
  • Day 4 — High-Carb
  • Day 5 — Low-Carb
  • Day 6 — High-Carb
  • Day 7 — Reward Day

Turbo

The turbo plan produces the quickest and most weight loss. In it, women shouldn’t consume fewer than 1,200 calories a day and men shouldn’t consume fewer than 1,500.

  • Day 1 — Low-Carb
  • Day 2 — Low-Carb
  • Day 3 — High-Carb
  • Day 4 — Low-Carb
  • Day 5 — Low-Carb
  • Day 6 — High-Carb
  • Day 7 — Reward Day

Turbo

The fit cycle plan of the carb cycling diet is designed for those looking to lose fat but not muscle. It maintains a high amount of carbs so that users can remain athletic and active, yet lean.

  • Day 1 — High-Carb
  • Day 2 — High-Carb
  • Day 3 — Low-Carb
  • Day 4 — High-Carb
  • Day 5 — HighCarb
  • Day 6 — Low-Carb
  • Day 7 — Reward Day