Carb cycling?

Carlyannabelle
Carlyannabelle Posts: 621 Member
edited December 18 in Food and Nutrition
Has anyone heard of it or tried it? Has it worked for you? My trainer has been talking to me about cycling my carbs to lose body fat. For 3 days you are to eat as little to no carbs at all, but get as much protein as you can. On day 4 you carb load, the more carbs you consume the better. Then the next day you are back to all protein, no carbs. I guess it is something that body builders due to cut fat before a competition. He said it is safe and healthy. Has anyone had any success with this plan and is it worth it? I am still skeptical. Thanks.
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Replies

  • shannonperry13
    shannonperry13 Posts: 99
    bump for later.
  • Stompp
    Stompp Posts: 216
    I apologize, I have no info for you, but I would love to hear some results..
  • Quickster34
    Quickster34 Posts: 209 Member
    There are several variations you can do with regards to carb cycling, the main idea behind it is to get your body to use fat stores for energy since the carbs wont be readily available to use. you will definitley notice a decrease in energy with this depending on how many low carb days you have per week, personally it wasnt worth it as i had no energy to workout but depending on your routine and goals its a viable option.
  • chefkev
    chefkev Posts: 155 Member
    wow, um, I would really want to know more about that.

    I am low carb all the time and a recovered diabetic.

    And under monthly Dr care. (so before anybody flames me, my blood work is better than yours.)

    Not exactly sure what the desired biological reaction is supposed to be. Not long enough low carb to be ketogenic, then blasting it with carbs anyway. Sounds interesting.

    And I have tons of energy and training for a triathlon in August.
  • migueljr17
    migueljr17 Posts: 1 Member
    I am currently cycling my carbs. I am 175lbs and the lowest I go is 75g of carbs and always stick to 1.5 - 2g of protein per body weight. My low carb day is usually a cardio day. My highest days are when I do legs and when I work muscles that I really want bigger or that need work. The other days I fluctuate in between just to mix it up. It works pretty well for me. As far as it being healthy or not, that I'm not so sure but I have done the Keto Diet where you consume only 50g of carbs daily so 75g of carbs once a week isnt too bad. And of course always make your carbs 100% whole grain.
  • TinkrBelz
    TinkrBelz Posts: 866 Member
    OK, I do not do this exactly, but I sort of do. I eat 100 carbs per day. Then on Friday, I call this my cheat day. I eat whatever I want. I spike my calories and my carbs. I like doing this because mentally, it helps to know that I can eat fun stuff on Friday, but I keep reading how carb cycling and/or zigzag diet is great. That way your body does not get used to your low calorie or low carb diet.

    I even read one lady that does low carb for 5 weeks, then one week she eats whatever.

    Sorry that I do not have more. I do think doing no carbs for 3 days would be difficult...maybe you can tweak it to make it easier on your lifestyle.
  • sd101483
    sd101483 Posts: 419 Member
    I just recently started carb cycling, but a little different than you describe.

    Long story short, I did really well losing weight and then quickly gained it all back - not sure why yet, likely life stressors and just not eating as well as I thought. As of right now, no matter what I do, I lose and gain the same 2 - 5 lbs, week after week.

    I just read Choose to Lose by Chris Powell. It's an every other day sorta of thing. Sunday is a free day (eat what you want, if you want) & rest day. Monday is low carb, tuesday high, wednesday low, thursday high, friday low, saturday high. You eat a good filling breakfast of protein and carbs every day. Your low carb days are filled with protein, veggies, and good fats. You eat 5 small meals, every 3 hours. High carb days are complex carbs with every meal., and protein too, of course. On the low carb days, you do your strength training (after a high carb day), and you get cardio 6 days a week. You follow this for 3 weeks then do a "slingshot week" which is high carbs every day for that week, to confuse your body basically. That's the basics.

    In one week I lost 2.2 lbs, and as of this week, it's still off - that's a major feat for me right now! This is just following the high/low days. I haven't gotten back into the groove of working out yet. I'm on week 2 and I'm still down, and the scale is going down more. So, can't wait to see what happens when I add in exercise. So far, it's working, and it's pretty darn easy to incorporate. I highly recommend the book for more info and insight - quick and easy read. It's something I can stick to for sure.

    Good luck!
  • stylistchik
    stylistchik Posts: 1,436 Member
    I'm curious about this because I've been trying it but I didn't know it was a real 'thing." I somehow ended up with conflicting fitness goals (how awful! :laugh: ) and I am trying to lose a little more body fat but I am also training for a marathon. Cutting carbs works wonders for leaning out (not cutting completely- just reducing) but on long run days I NEED those carbs. So basically I've been trying to do low carb on my alternate workout days and higher carb the night before a long run and on long run days. I haven't done it long enough to notice a difference yet. Anyone have a similar experience?
  • KittieLea
    KittieLea Posts: 1,156 Member
    Yes! I have tried carb cycling twice since completeing Jamie Eason's LiveFit program. Here are some calculators and meal guides for you to do it:

    HIGH CARB CALCULATOR:
    http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer-phase-3-day-75.html

    LOW CARB CALCULATOR:
    http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer-phase-3-day-76.html

    I had success both times I did carb cycling. It's only recommended for you to do it 2-3 weeks at a time because any longer will deplete more muscle than you want. The results you get are pretty good and you can really see how much you've leaned out and show off all your hard earned work. Try it! It does take extra planning but if I can do it, you can too. The first time might be a trial period for you but that's okay, it's not for the faint at heart! Carb cycling is great for when you have an event coming up where you really want to get shredded and show off ;)

    Good luck!
  • lizzzylou
    lizzzylou Posts: 325
    I don't have any studies done on it to quote or long term experiments, etc; however, from personal experience I have had success. I have done my own little variation on it but for about 5 days I eat “really well.” With lean protein meats (salmon, chicken, porkchops etc) with spinach, broccoli, cauliflower, etc., cottage cheese, greek yogurt, jello, etc as snacks. And then have a day or two of carbs! Yay! Plus your day of carbs starts to feel like your cheat days, even though you’re not eating really all that badly.
  • kg6blue
    kg6blue Posts: 59 Member
    I've been told by my trainer to limit my carbs to 100 grams a day and make them more at the beginning 1/2 of the day instead of the end... this I find is easier to do on days where I don't exercise much, but when exercise calories come into play and I'm suppose to eat 1800-2000 calories... VERY HARD to stay below that 100 gram amount.

    Is Low carb a relative term when it comes to % of calories each day? I mean 100 grams of carbs out of 1200 calories is very different on a body than 100 grams of carbs on 2000 calories, right?

    Or am I missing something?

    Thanks for the OP great topic!
  • regmcc
    regmcc Posts: 81 Member
    Bump
  • chefkev
    chefkev Posts: 155 Member
    I've been told by my trainer to limit my carbs to 100 grams a day and make them more at the beginning 1/2 of the day instead of the end... this I find is easier to do on days where I don't exercise much, but when exercise calories come into play and I'm suppose to eat 1800-2000 calories... VERY HARD to stay below that 100 gram amount.

    Is Low carb a relative term when it comes to % of calories each day? I mean 100 grams of carbs out of 1200 calories is very different on a body than 100 grams of carbs on 2000 calories, right?

    Or am I missing something?

    Thanks for the OP great topic!

    kinda...
    at a cetain level of carbs, your body will deplete it's available stores of glucose. But 100g isn't low enough for that. It really boils down to insulin control and at what level your body isn't dumping insulin out to convert fat into sugars and sugars into fat for storage. I keep my daily macros at 60% fat, 30% protein, 10% carb and eat 1500 cal a day.
  • kg6blue
    kg6blue Posts: 59 Member
    I've been told by my trainer to limit my carbs to 100 grams a day and make them more at the beginning 1/2 of the day instead of the end... this I find is easier to do on days where I don't exercise much, but when exercise calories come into play and I'm suppose to eat 1800-2000 calories... VERY HARD to stay below that 100 gram amount.

    Is Low carb a relative term when it comes to % of calories each day? I mean 100 grams of carbs out of 1200 calories is very different on a body than 100 grams of carbs on 2000 calories, right?

    Or am I missing something?

    Thanks for the OP great topic!

    kinda...
    at a cetain level of carbs, your body will deplete it's available stores of glucose. But 100g isn't low enough for that. It really boils down to insulin control and at what level your body isn't dumping insulin out to convert fat into sugars and sugars into fat for storage. I keep my daily macros at 60% fat, 30% protein, 10% carb and eat 1500 cal a day.

    May I ask, what does your food diary look like that gets to those calories but only 10% carbs? And not as much protein as I expected.

    Thanks for the input!
  • sapalee
    sapalee Posts: 409 Member
    I get the cycling thing but from what I've personally found when I do slip up or decide to have a "cheat day" where I eat grains: high carb, low nutritional value, bloating and cravings for junk and sweets kick in for the following few days. For our local pizza joint this is worth it, but not much else it.

    But if I stick to getting my carbs from lots of fruits and veggies and avoid added sugar I feel great and don't fall into the cravings cycle.

    Just my two cents.
  • EthanJeremiahsMama
    EthanJeremiahsMama Posts: 534 Member
    Bump to read later!
  • Carlyannabelle
    Carlyannabelle Posts: 621 Member
    Thanks everyone for the information. I feel a little better about it now. I think I will have to sit down and figure out a plan of attack before I dive in with both feet. Hopefully by next I can get going. Thanks KittieLea for the websites. Thoughs are going to be so helpful.
  • redshoeshelley
    redshoeshelley Posts: 206 Member
    Not sure if you're on FB or not but check out the following links ... great info.
    I've been doing a tonne of research about this and I have a few MFP peeps who "cycle" on a regular basis and have great results. A friend of mine is also doing this program, she's eating incredibly well and has dropped 7 lbs this past week (not including the inches she's lost). I'm certain that there are people who will chirp that this isn't a healthy weight loss in a week but from what I see, she's full of energy and feeling like a million bucks and is not depriving herself of the things she loves. She says it's very easy to follow and is thoroughly enjoying it. She knows this isn't a permanent lifestyle but it is definitely putting her on the right track.

    I've just ordered his book "Page Cycle Diet".


    https://www.facebook.com/pagecyclediet
    http://pagecyclediet.com/Home.html

    Best of luck !!
  • 4theking
    4theking Posts: 1,196 Member
    I do something similar. Check my diary if you would like.
  • Barbellerella
    Barbellerella Posts: 1,838 Member
    I am trying 20% carbs on my rest days, and 40% on my lift days... I like it so far!
  • scotslass
    scotslass Posts: 317
    bump!
  • Tara4boys
    Tara4boys Posts: 515 Member
    I just recently started carb cycling, but a little different than you describe.

    Long story short, I did really well losing weight and then quickly gained it all back - not sure why yet, likely life stressors and just not eating as well as I thought. As of right now, no matter what I do, I lose and gain the same 2 - 5 lbs, week after week.

    I just read Choose to Lose by Chris Powell. It's an every other day sorta of thing. Sunday is a free day (eat what you want, if you want) & rest day. Monday is low carb, tuesday high, wednesday low, thursday high, friday low, saturday high. You eat a good filling breakfast of protein and carbs every day. Your low carb days are filled with protein, veggies, and good fats. You eat 5 small meals, every 3 hours. High carb days are complex carbs with every meal., and protein too, of course. On the low carb days, you do your strength training (after a high carb day), and you get cardio 6 days a week. You follow this for 3 weeks then do a "slingshot week" which is high carbs every day for that week, to confuse your body basically. That's the basics.

    In one week I lost 2.2 lbs, and as of this week, it's still off - that's a major feat for me right now! This is just following the high/low days. I haven't gotten back into the groove of working out yet. I'm on week 2 and I'm still down, and the scale is going down more. So, can't wait to see what happens when I add in exercise. So far, it's working, and it's pretty darn easy to incorporate. I highly recommend the book for more info and insight - quick and easy read. It's something I can stick to for sure.

    Good luck!

    I could have written this post. I just started same program last week. I lost 2 lbs last week. I NEVER lose more than a half or so. Today was weigh in for me and I haven't lost any more but AF also started today so its quite possible I'm down a bit more.
    since my weight was the same as last week.

    I also read Tony Venuto's Burn the Fat, Feed the Muscle eBook - he also recommends carb cycling as the best way to lose fat and keep muscle.

    In addition to the low carb/high carb days on the choose to lose plan... also alternate lower and higher calories. The cheat day isn't so much a "food free for all" - its more forget about macros and just count the calories. So if you want a donut for breakfast go for it.


    ETA: I have long thought I need to limit my carbs since I have PCOS which makes me more sensititve to carbs. However, I just HATE low carb eating and kNOW I couldn't do it forever. However, only having to do it one day at a time makes it doable. Also, even on the low carb days, you can have a carb at b'fast which really helps me b/c I'm not a big egg fan.
  • wackyfunster
    wackyfunster Posts: 944 Member
    IDK about that plan in particular, but carb cycling does work, and has been used in he bodybuilding community for a long time.
  • 130livenlean
    130livenlean Posts: 5 Member
    Bump :)
  • kaliyat
    kaliyat Posts: 4
    There's a book out there called, "Choose To Lose" that is about carb cycling as a lifestyle that seems a bit less extreme than the bodybuilding method. You should check it out. I got my copy from Amazon. http://www.amazon.com/Choose-Lose-7-Day-Cycle-Solution/dp/1401324452/ref=sr_1_1?s=books&ie=UTF8&qid=1341380756&sr=1-1&keywords=choose+to+lose It seems pretty easy to follow and has recipes too. Hope this helps!
  • stupidloser
    stupidloser Posts: 300 Member
    It works. I'm gonna be starting that soon. I just want to build up more muscle so I have something to show once I burn off that fat.
  • BuckeyeLife
    BuckeyeLife Posts: 313 Member
    I get the cycling thing but from what I've personally found when I do slip up or decide to have a "cheat day" where I eat grains: high carb, low nutritional value, bloating and cravings for junk and sweets kick in for the following few days. For our local pizza joint this is worth it, but not much else it.

    But if I stick to getting my carbs from lots of fruits and veggies and avoid added sugar I feel great and don't fall into the cravings cycle.

    Just my two cents.

    Sounds like more of a processed food intake thing, not so much an increased carb thing. You can load up on carbs through lots of natural foods that aren't going to have these kinds of issues. (Or at least I'd think you'd be less likely to have this issue as bad.)
  • justjenn1977
    justjenn1977 Posts: 437 Member
    I have been carb cycling for a while now...

    I think it all boils down to a mental game... weight loss is all about the calories... when you take in less than you burn you loose weight... I do 3 or 4 days of <75g carbs... and 1 day of not counting... I think it is because I can do anything for 3 or 4 days... and it is working for me :)
  • byrdamy
    byrdamy Posts: 40
    Bump
  • koolguy123
    koolguy123 Posts: 1 Member
    When I carb cycle info high med low carb even on high carb day don't go all out jus up your
    Complex carb not eat anything i lose a total of 10 lbs so far in 3 weeks but I also do low intensity cardio and weight lifting
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