What is Carb Cycling and how does it work?

Several popular and new diets have emerged which restrict or eliminate carbohydrates from your diet. Often seen as an extreme way of nutrition, these diets have been effective for rapid weight loss and reversing diseases like epilepsy. While other doctors and experts believe that no particular nutrient is bad, everybody agrees that excess consumption of processed carbohydrates and junk food is bad for your health. To limit their carb intake, many people resort to ‘carb cycling’ a middle ground for anybody looking to cut carbs or reduce intake of processed carbohydrates (bread, pasta, rice etc).

This approach is known as carb cycling.

Carb cycling is a dietary approach in which you can alternate carb intake on a daily, weekly, or monthly basis. A common method to lose weight, body fat, and overcoming weight loss plateau, carb cycling is derived from proponents of the Ketogenic diet. Some people adjust their carbs daily while others use carb cycling on days of extreme exercise or on days they need to cheat or treat themselves. Others engage in long periods of low to medium carbohydrate diets and add carb cycling as a way to get healthy carbs in. The basic goal of carb cycling is to time your carbohydrate intake so as to achieve maximum benefit and reduce or exclude carbs when not needed.

A typical carb cycling approach may have two high-carb days, three low-carb days, and two medium carb days. Or have five low-carb days and two high-carb days (5:2). The protein intake remains same on all seven days but the fat intake will vary depending on the carb intake. It is an advanced strategy and method that requires approach, planning, and research. Many people commit the mistake of consuming carbs like bread, fries, or junk food on their high-carb days. High-carb days are targeted to get energy, satiation, and fullness from healthy carbohydrate rich foods like sweet potatoes, pumpkins, or vegetables.

Before you engage in carb cycling, you will also need to understand several factors and markers.

• Exercise: On days that you engage in high intensity exercise, your carb intake should be higher (can be higher).
• Rest Days: Usually recommended to be low-carb days
• Body Fat percentage: The leaner you are, the more high-carb days you can include.
• Athletic activity: Athletes indulge in ‘refeeds’ or high carb days before events, training or performances.
• Gut Health: Some people can’t handle going on and off carbohydrates as it can impact gut health tremendously.
• Training: If you indulge in moderate to light training or exercise, then you need more low-carb days.

How does it work?

Carb cycling is designed to match the body’s need for calories or glucose. It provides carbohydrates around the workout or on intense training days. The high-carb days are also in place to refuel muscle glycogen, which may improve performance and reduce muscle breakdown. Strategic high-carb periods may also improve the function of the weight- and appetite-regulating hormones leptin and ghrelin. Low carb days are known to improve metabolic flexibility and burn fat as fuel which improves your performance, stamina, and speeds weight loss. The low-carb days and targeting of carbs around the workout may affect and improve insulin sensitivity, a vital marker of health. Diabetics are recommended a low-carb diet by experts to improve their sugar levels and fight obesity.

Carb cycling is also suggested by people due to its capacity to affect weight loss. Carb cycling could maintain physical performance while providing some of the same benefits as a low-carb diet. The main mechanism behind weight loss is a calorie deficit, as in eating less than your body burns over a prolonged period of time. Keep in mind that it only works if you create a deficit and eat the right carbs. Beginners get confused and try to eat junk foods thinking any kind of carbs are allowed. This can further affect your body and intestinal system.

Ideally carb cycling should be attempted by people who exercise with a high intensity or train extremely. If you engage in light exercises such as yoga, walking, or dancing then carb cycling may not be as effective or necessary for you. It also takes a lot of fine tuning, trial and error for carb cycling to be effective. Many athletes or sportsmen who practice carb cycling do so with a customized and personalized diet chart that supplements their lifestyle. Do not copy what your friend does or what works for somebody on the internet.

Finding the best approach for you personally and one that suits your lifestyle, goals, and health is very important. Carb cycling is not recommended for people who suffer from intestinal issues or IBS as it can further complicate symptoms. Consult a doctor or expert before starting any new diet or regimen.