Although it sounds like it, carb cycling has nothing to do with riding a bike. It is an eating plan that involves increasing carbs on certain days of the week while decreasing them on other days---getting your carbs in waves throughout the week. Rather than keeping a daily goal, you keep a goal for the week. This type of plan allows for flexibility with your diet, but it takes planning.
Cycling over the Hump
If you have been consistent with a low-carb diet (one-third or less of your daily calories come from carbs) and your weight loss is slowing, carb cycling might help. Carb cycling can help get you over that hump. There are three reasons why we run into barriers to losing weight the low-carb way: strict diet, metabolism, and stored energy.
1 Strict Diet
Following a low-carb diet all the time can be tough and sometimes not realistic given your social calendar. Carb cycling allows you to plan around situations that make the low-carb diet too difficult to follow. For example, if you know that you will be going out for dinner on Friday or will be having a family brunch, you can plan to consume more carbs on those days and restrict your carbs on the days before and after. Also, if you are planning on an active day, you can have a higher carb meal the night before and feel more energized for your activities the following day.
2 Metabolism
When you restrict your calories, your body slows down your metabolism level, which makes it harder to lose weight. Restricted calories or restricted carbs can also affect the hormones that balance your food intake with energy levels. A hormone called Leptin makes you feel full. It sends a signal to your brain to eat less. Like all hormones, the levels fluctuate from morning till night. It’s one reason you can go all night without getting hungry but can be hungry 3 hours after eating. When these hormone levels get low, it triggers a stronger appetite, which makes weight loss difficult. Cycling your carbs builds up your leptin hormone levels to keep the food cravings in check. Increases in leptin also increases your energy levels.
3 Stored Energy
After you eat carbs, your body converts them from sugar to a form; it can store in your liver and your muscles. This stored energy is called glycogen. There is generally more than a day’s worth of energy in storage. When you exercise, the stored energy in your muscles is depleted. Low-carb diets also deplete your stored energy. This can make you feel tired. Some call it “the low carb flu.” Carb cycling recharges the energy stores a couple of times a week, which decreases fatigue. This can be especially helpful if you’re exercising a lot while trying to lose weight. The stored energy will allow peak performance at physical activities.
Plan to Start
Take your daily carb goal and multiply by seven. This is your weekly goal. For example, if you’re trying to keep your carbs to 200 grams per day, your weekly carb goal is 1,400 grams. If you eat 150 grams a day for 4 days, that gives you 3 days where you can eat about 250 grams of carbs.
Time Carbs with Activity
If you exercise heavily a few days a week, time your carb cycling so you have higher carbs on your higher activity days.
Higher Carbs, Lower Fat
One thing to watch for is that you don’t go from high carbs to higher carbs. For this to work, you have to be diligent on the low carb days to keep your carb level within your target. Also, the high carb days should not also be high fat days. Try to keep your fat consumption within limits. Also, get the extra carbs from good sources: whole grains, brown rice, vegetables, and fruits. Don’t turn high carb days into high sugar days — you’ll regret that.
Maintain an Even Protein Level
Try to keep your protein consumption consistent from day to day. Your body needs new protein every day to keep your muscles from shrinking. On the low carb days, your fat intake will be higher, and on high carb days, your fat intake will be lower---but keep your protein steady.
The Payoff
Try it for a month and then see how you’re doing. If it’s not working, make some modifications to your plan. Carb cycling is more complicated than a simple low carb diet, but it might have a big payoff in better health and energy as well as helping you lose weight. Try cycling; you could be zipping around in no time.
