Low Carb Cycling for Weight Loss - A Beginners Guide
98Carb cycling is a powerful tool for weight loss. Combining the benefits of a low carb diet plan with periodic days of carb loading is one of the most effective ways to lose weight and keep it off. To most weight loss beginners, carb cycling seems too complex and confusing. Here is a simple plan that will give you all the weight loss advantages carb cycling can offer.
Why Low Carb?
Low carb is defined as a diet that contains 30% or less of carbohydrates. If you are trying to lose weight, eating a low carb diet will make a calorie restriction much more achievable because you will have more stable blood sugar levels and reduced hunger.
The main drawback of eating low carb on an permanent basis is fatigue, brain fog, loss of training performance and the inevitable carb cravings. The solution to this is the a carb cycling method.
Isn't Carb Cycling Just for Hardcore Bodybuilders?
The carb cycling technique is used by bodybuilders who do take the concept to its extremes, but normal folk can utilize the same principals with a more moderate approach and still see the fat melt away while having 2 days of higher calories/carbs per week.
The Carb Cycling Schedule
- Low Carb Diet Plan for Weight Loss - Avoid These Mistakes
A low carb diet plan is one of the best ways to achieve lasting weight loss but many people quickly lose their way because they choose the wrong food. You need to avoid these mistakes...
The
easiest way to set up any type of non-linear diet is to link it to a 7
day week. Nutrition and training should be linked together for faster
weight loss and to reduce energy slumps.
Monday - Low Carb + weights
Tuesday - Low Carb + cardio
Wednesday - High Carb + weights
Thursday - Low Carb + rest
Friday - Low Carb + weights
Saturday - High Carb + cardio
Sunday - Low Carb + rest
The Low Carb Phase [1.2P 0.5F 0.6C]
The low carb phase of the diet can be set up easily with the following method.
(a) multiply your body weight in pounds by (1.2) - this is your protein level in grams
Example - 130lb * 1.2 = 156g protein = 624 calories
(b) multiply your body weight in pounds by (0.5) - this is your fat level in grams
Example - 130lb * 0.5 = 65g fat = 585 calories
(c) multiply your body weight in pounds by (0.6) - this your carbohydrate level in grams
Example - 130lb * 0.6 = 78g carbs = 312 calories
The High Carb Phase [1.4P 0.3F 1.4C]
The high carb phase of the diet can be set up easily with the following method.
(a) multiply your body weight in pounds by (1.4) - this is your protein level in grams
Example - 130lb * 1.4 = 182g protein = 728 calories
(b) multiply your body weight in pounds by (0.3) - this is your fat level in grams
Example - 130lb * 0.3 = 40g fat = 364 calories
(c) multiply your body weight in pounds by (1.4) - this your carbohydrate level in grams
Example - 130lb * 1.4 = 182g carbs = 728 calories
Once you have all diet and training set up, you simply have to eat low carb on Sunday through Tuesday and Thursday through Friday. On Wednesday and Saturday you get to enjoy a bit more food and some of your favorite treats.
Carb Cycling for Everyone
Carb cycling is a fantastic way to have variety in your diet while maximising your fat loss efforts. It is no longer a plan exclusively for muscular women or bodybuilders but can be used by anyone. If you have ever complained that you like the weight loss you get with low carb eating but can't deal with the tiredness and brain fog, then this is for you. Give it a try and you will be surprised how easy and enjoyable carb cycling can be.
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Further Reading on Low Carb Eating
- Low Carb Diet Meal Plan
A low carb diet meal plan is an excellent way of losing weight, as long as it is used together with a sensible exercise plan as well. - The Low Carb Diet Plan
Because of the vast number of ways to lose weight that are available today, anyone considering weight loss can actually choose from a number of different methods. - Low Carb Restaurant Guide
It may seem impossible to go out to eat while sticking to a low-carb diet. What's the fun if everyone else is pigging out on buttered bread and desserts?
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great hubs katie
Informative Hub, keep gr8 work.
Hi I like your HUB... :-)
This is an interesting concept that I haven't read about before. I might give it a shot if I really stick with my lifting program.
Thanks for breaking this down. I try low carb, but never fully understood it.
I am trying to gain weight and concentrating on high carb plus high protein diet. I guess weight loss requires both to be less.
This hub is so informative. Thanks for providing such honest information. Sometimes the truth hurts, but I am glad that this is available to people who are looking to change their eating and lifestyle habits.
We began eating low-carb a number of years ago to encourage family members to loose weight. Now I realize it's just plain healthy to eat that way so we do 100% of the time. And, of course we don't eat white breads, pastas, etc, but whole wheat only.
Right on Katie - we've been fooled into thinking lots of protein is bad for you and carbs are good. But the reality is this is bunkum - I think that's a word. Eat protein at every meal - and stick to low carb diet. And of course exercise to your ability consistently.
Fabulous Work! Yes I certainly agree that low carb lifestyles are definitely a lot healthier for you. You only have to look at the current obesity problem not only in America but across the world to see what low fat and high carb diets have done to many people. Take Care.
Regards
Dana
Quick question - if your goal is weightloss do you use the weight you are currently for the calculation or your desired weight?
Lyle McDonald, a big advocate of carb cycling and ketogenic diets recommends using your current weight or a goal weight of no more than 20% below current weight.
Wow I truly enjoy the weight loss but now I understand why I have the tiredness and the brain Fog somrtimes . Will try what you proposed Thanks
when weight loss comes,low carb diet follows.You need to focus on foods which can help you in weight loss.
Nice hub, I can absolutely vouch for carb cycling. I have 3 or 4 low carb days (100 grams or under) followed by a cheat day (as many as I like). I'm not ridiculously strict or scientific about it, but it has helped me to lower my bodyfat (I have some endomorphic properties, so I was struggling with the last few pounds!).
Very since and informative post. I will definitely try this method.
Sorry but this does not work. Give us some proof before making claims. You failed to mention the importance of diet. If you simply eat 30 grams in fiber each day, your body will have no problems so if your someone who craves carbs then simply eat more fiber & you will lose weight. You also failed to mention the importance of vitamins. What you are suggesting is a form of starvation, this is never a good idea if you truly care about another health. Eating less carbs is not a good idea. You decide, do you want to lose weight 24 hours a day then you are surly obese but if you want to lose weight due to activity then you are obese. The difference here is simple. If your trying to lose 24 hours a day, your forcing the body to function as you wish & this will only damage your goals.
I am totally against carb cycling, it's nothing more then a scam & if someone does lose weight from it then it's from belief.
Thanks for explaining this. I'm not very familiar with it.
certainly enjoyed your hub and it has supplied some good suggestions with exactly what to do with my website
Very informative! Its a great hub!
Great information. Will try it!
This is very useful!
I myself lost a considerable amount of weight eating low carb meals. I did a lot of research on it actually and put it on my site 101lowcarbmeals.com. Please do check it out.
Great information thank you
I have the recipe to the low carb muffing in a minute from atkins on my blog
I was curious if anyone knows about starting your days out with Fiber, like Raisin Bran, is that against the rules on these Low Carb days?
Really nice info, i was looking for info on carb cycling and found your hub today.
joe 5 months ago
Sorry but this does not work. Give us some proof before making claims. You failed to mention the importance of diet. If you simply eat 30 grams in fiber each day, your body will have no problems so if your someone who craves carbs then simply eat more fiber & you will lose weight. You also failed to mention the importance of vitamins. What you are suggesting is a form of starvation, this is never a good idea if you truly care about another health. Eating less carbs is not a good idea. You decide, do you want to lose weight 24 hours a day then you are surly obese but if you want to lose weight due to activity then you are obese. The difference here is simple. If your trying to lose 24 hours a day, your forcing the body to function as you wish & this will only damage your goals.
I am totally against carb cycling, it's nothing more then a scam & if someone does lose weight from it then it's from belief
I am sorry Joe but this does work, but you have to know how the human body works before you can just plain make assumptions. I could talk for days about this and how it will get your thyroid to make sure it is producing t-3 naturally and up-regulating your pancreas to increase insulin sensitivity. This is a good option for someone that has hit a plateau. Talk to a dietician or someone knowledgeable before you start though.
i have been trying to find someone that can explain exactly how to do carb cycling and you have explained it for people like me who need precise info.I think ur strategy is great i will def try this.I've tried low carb and it just doesn't work for me. I need to have carbs in my diet. Thank you for the information.
Thanks, this was a really interesting hub!
I believe that the best way to weight loss is with proper diet and exercise
I'm currently doing the Atkins 2 week induction of 20 grams of carbs or less per day. I'm on the end of day 2. After the initial induction, I plan to do do carb cycling by eating lo-carb Mon-Fri and eating high carbs on weekends. This schedule works better for me and my family, who love to eat out on weekends or order pizza, go get icecream, etc.
I thought I knew every low carb diet out there, but I guess I missed this one! Interesting information here that deserves a try. Thanks.
I just read a HORRIBLE book about carb cycling. Your page was better than the book (and would have saved me a ton of time).
I never understood the nutritional information food that has .... with this and know that I eat
Thank you. You have explained very well.
michelle.dragon99 2 years ago
detail analysis....very informative hub katie...great job!