Carb cycling can be an effective method to aid fat loss. It can be beneficial when you need more energy for workouts or post workout recovery which will help reduce fatigue and boost your will power to stay on track. Carbs make us happy, so here is the low down if you love your carbs but want to shed some unwanted body fat. This article gives a really simple example of how to use carb cycling for fat loss. If you use this method effectively taking into account your daily calorie requirements and consistently follow a structured training plan you will see amazing results.
Sports nutrition and it’s many concepts have become mainstream over the past decade. Most of you will have heard about the IIFYM (if it fits your macros diet) or the benefits of increased protein and reduced carbs. All in all most people have an understanding of the macronutrients; protein, carbohydrate and fats.
Playing around with your macronutrient intake can improve the results of your overall fitness goal. Whether that goal is fat loss, muscle gain or endurance, macronutrients play key roles in achieving better performance and outcomes.
What Is Carb Cycling?
Carb cycling for fat loss is a nutrition plan that alternates carbs on a daily, weekly or monthly basis depending on what your goal is. Bodybuilders have been well-known for carb cycling because it can boost fat burning while maintaining lean muscle mass.
Generally this type of nutrition plan will work around your training regime, carbohydrate intake can be increased when your body will benefit from it the most. For example on intense training days for better energy output. On rest days or when you are less active, carbs can be excluded.
How can I Use Carb Cycling For Fat Loss?
By alternating your low and high carb intake daily with a structured training plan you will speed up your metabolism, retain and build lean muscle which will help you burn body fat.
You still need to be in a calorie deficit, nothing will override the rule of calories in versus calories out. Always opt for healthy whole food carbs which will help you maintain energy levels and avoid the crashes plus they are nutrient denser. As they say “treat your body like a temple, it’s the only one you’ve got.”
As a general rule the amount of carbs you should eat on your highest day will be 1-1.5 grams per 1lb of bodyweight. This may need changing if you are someone who is carb sensitive. Protein intake will stay around the same throughout the week which is around 1-1.5 grams per 1lb of bodyweight depending on your goal.
On lower carb days you can increase your fats. It’s worth noting that keeping your fat intake moderate on these days will give you more effective fat burn. This is because your body will utilise your own body fat storage as fuel. For fat intake use 0.3 – 0.5 grams per lb of bodyweight on your low carb days.
Below is a really simple way of using a Carb Cycling Plan for Fat Loss.