cheddar cheese and 1 cup blueberriesĭinner: Grilled steak with roasted rosemary potatoes Day 4 (Medium-Carb)īreakfast: 2 Fried Eggs, 2 slices bacon, and 1 cup blueberries Lunch: Avocado Chicken Salad with 2 servings of fruit sunbutter and celery sticksĭinner: Keto Spicy Chicken Sauté Tossed With Avocado Day 3 (High-Carb)īreakfast: 3 Fried Eggs, 1 Slice bacon, and 1 piece of gluten-free toast with butter This is pretty straightforward, especially after reviewing some of my delicious keto recipes below.īreakfast: 10-Minute Keto Tomato Basil Omeletĭinner: Taco Lettuce Wraps Day 2 (Low-Carb) And green/low-glycemic vegetables (spinach, kale, romaine, etc…) On these days, it’s all about healthy fats and high-quality proteins. There are days that you want to just focus on adding in a serving of fruit, potatoes, rice, or gluten-free grain for only ONE meal.įor example, for lunch you’ll have grilled chicken, brown rice, and buttered broccoli.
Most carb cycling experts don’t bother with medium-carb days, it’s just high or low carb, but I’m no ordinary expert. Ideally, you’ll do your intense workouts on this day. However, I do recommend making good choices even on high-carb days especially if you’re trying to get your hormones healthier/balances, are rehabbing your metabolism, and/or want to lose weight as fast as you can.įor example, for breakfast you’ll add in servings of fruit, potatoes, gluten-free toast/english muffins, gluten-free muffins, organic sugar in your coffee, etc… There are a few hard and “strict”‘ rules for metabolic carb cycling, so I’ll let you make a few of your own choices. Carb Rich Fruits like Blueberries, Bananas, Pineapple, Peaches, Oranges, Plums, and Mangoįoods You Cannot Eat on the Carb Cycling Dietīefore I provide you with the meal plan I want to define what a high-carb, medium-carb, and low-carb days will look like.Perform intensive full-body weight lifting workouts on high carb daysĦ. Be prepared! Meal planning will ensure you don’t snack on bad foodsĥ. Eat lots of vegetables for fibre (try to have veggies in every meal)Ĥ. As you can see, the cycling increases your muscle and decreases your fat, making weight loss quick and sustainable. Low carb days trick your body into burning fat for fuel (instead of sugar from carbs), promoting fat loss. High carb days also replenish your glycerin stores that fuel your muscles and make you feel energized! High carb days stimulate an insulin response that helps your muscles grow. How and Why Does Carb Cycling Work?Ĭarb cycling works because cycling low carb and high carb days offers your body different benefits. Low carb days help with fat loss, while high carb days help muscle growth and performance.
Or, you can cycle three low carb days followed by 2 high carb days.
For example, you would eat a low-carb diet on Mondays, Wednesdays and Fridays and a high-carb diet on Tuesdays and Thursdays. You vary your carb consumption between high and low intakes on a daily, weekly, or monthly basis. The carb cycling diet varies your carb intake, allowing you to lose weight without giving up your favourite carb-rich foods. You still get to eat your favorite good-for-you carbs, but cycle with low-carb days so you lose weight too! It’s the best of both worlds! If you’re looking into the carb cycling diet, here are 30 days of recipes for beginners. Looking for a new way to lose weight? Consider the carb cycling diet! It’s one of the most popular diets for a reason.
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