Carb cycling can be simply explained as a form of zig zag dieting. It is a method which uses a period of low carb days with a high carb day every now and then. The theory behind this is that during the low carb days, your body will be in fat burning mode. However, due to the low carbs, it will slowly become more sluggish and your metabolism will drop.
Once this happens, a high carb day will be very beneficial and spike insulin levels and give your metabolism a boost. This will increase fat burning and you will be able to go on another short period of low carbs.
The Carb Cycling method has been proven to be very effective and is employed by the top fitness models and personal trainers around the world. It is sustainable for as long as you wish without being too demanding or stressful on your physical and mental well-being.
However, many beginners make a few common mistakes with carb cycling.
The first mistake is not knowing how long to be on a low carb diet. This will take some experimenting. If you gain weight easily and you are overweight, it may be better to be on a low carb diet for 5 to 6 days. If you have a higher metabolic rate and just wish to lose a few extra pounds, a short period of 3 to 4 days of low carbs followed by a high carb day will suffice.
The important thing is to monitor how your body is reacting to the carb cycling. If there are no positive results, just add another day or two to the low carb period.
The second mistake is not consuming the correct amount of calories daily. You are aiming for a 500 to a 600 calorie deficit daily. You do not want to go above or below this range. If you go below, your fat loss will be slow. If you consume too little calories, your body will go into starvation mode and you will not lose weight either.
Many beginners do not count their calories. Since carbs are calorie dense, when you cut out your carbs, it’s essential to see that your calorie consumption for the day is not below a 500 calorie deficit.
The third mistake is consumption of the wrong types of carbs. You want to eat clean starchy carbs like white or brown potatoes, white or brown rice or other tubers. Eating doughnuts and cakes on your high carb day will not be beneficial. Your diet must be clean and that means your carb intake must be clean too.
The fourth mistake is exceeding your calorie intake on a high carb day. A high carb day is also known as a “cheat day”. Many people go crazy on their cheat day and stuff themselves with all types of junk food. This is wrong. You only want to aim for a caloric surplus of about 600 to 700 calories. That’s it.
If you exceed your calorie intake by 2000 calories, those excess calories are going to be converted to fat. You would have undone your previous low carb cycle. That will be unproductive to say the least. So, watch your calories closely.
There is an excellent resource about carb cycling. It is hailed as the bible of carb cycling and you will learn a lot from it. You may read it at the 4 Cycle Fat Loss Solution. The creator, Shaun Hadsall, has helped many people lose weight with these awesome tips.
